SELF CARE - REMAINING
RESILIENT
Sue Covey, LICSW
UW CareLink Program
Events over the past recent years
that are anxiety provoking and may
even feel frightening
1
Events on your home front scene are
also challenging
2
 REFLECT ON THE EVENTS OF THE PAST
1 – 2 YEARS THAT ARE OF CONCERN
 YOUR CURRENT SITUATION:

WHAT ARE THE MOST RECENT
“DEMANDS” THAT ARE NOW ON YOUR
PLATE?
3
 Put self on a scale from 1 to 10.
 1______________________________10
 1 = quite stressed; minimal resilience
 10 = very resilient
4
Goals:
 Answer the following questions:
 What
am I willing to do to move up “one notch” from
how I am operating today?
 What
do I do to perpetuate my own “distress”
OR:
 What am I doing to decrease my resilience?
5
WHAT IS STRESS?
STRESS =
 Reaction of your body to the demand(s) that
are placed on it
Our Perceptions Affect How We Cope with Change
EVENT
A
PERCEPTION
B
THOUGHTS
Beliefs
Assumptions
8
FEEL
C
RESPONSE
D
COPING
Physical
Emotional
Behavioral
STRESS MANAGEMENT
 Inside job
 Eustress vs. Distress
 Effects on stress level






Intensity
Duration
short-term
prolonged
Number of stressors
Coping style and skills
9
What Are We Concerned About?
 Intensity of the stress
 Duration of the stress
 Constant / Repeated activation of the
stress response (stressful life events
experienced with little or no time to recover)
10
The Cumulative Nature of Stress
11
12
13
STRESS RESPONSE
 EVENT 
ANXIETY/TENSION







HYPOTHALAMUS
PITUITARY GLAND
ADRENAL GLANDS
SYMPATHETIC RESPONSE
MAJOR ORGANS (lungs, liver, heart)
INCREASE BLOOD to BRAIN & MUSCLES
INCREASE ADRENALIN
STAGES: ALARM; RESISTANCE; EXHAUSTION
14
STRESS
=
EXTERNAL + INTERNAL
HOW MUCH CHANGE HAS OCCURRED IN THE PAST YEAR
FOR YOU?
THE CHALLENGE:
TURNING DOWN THE WORRY THERMOSTAT
& Finding
Peace of Mind & Resilience
During Uncertain Times
17
When Change Can’t be
Controlled
What can be controlled?
What Can Be Controlled?
Thoughts
Feelings
Behavior
19
MAINTAINING RESILIENCE AND
DECREASING THE WORRY
THERMOSTAT
 Thoughts
 Balanced Lifestyle
 Aware of Signals
 Relaxation Exercise
 Basic Needs
20
Resilient thinking
21
Stress-Resistant vs. Non Stress-Resistant People
 Pessimistic Explanatory Style




Troubles = Permanent
Troubles = Universal
Only focus on what is wrong
Internalize failures
 Optimistic Explanatory Style




Troubles = Temporary
Troubles = Specific
Credit selves when things go right
Externalize failures
22
The Power of Self Talk, Why It Can Be So
Destructive
1. Remember, our body doesn’t know the
difference from thinking about something
and reality.
2. We are always talking to ourselves. Much
of that is negative. If we say something to
ourselves often enough, we tend to believe
it.
3. We tend not to stop and question our
thoughts, so our thinking becomes
automatic.
Developing Awareness of Our Self-Talk
 Keeping a journal of events, your
reactions and feelings, and what you said
to yourself about that event
 Look for evidence of distorted thinking
24
THE BALANCING ACT
 Inside: Self
Emotional
Physical
 Outside: Others
Family
Friends
Community
Job
DECISION: WHAT’S IMPORTANT…….?
 Most difficult part?
 Juggling Exercise
Stress –Typical Reactions/Signals
 Physical
-sleeplessness
-appetite
 Cognitive
-memory
-decision-making
 Emotional
NEGATIVE SIGNS
PHYSICAL:










Nail biting
Fidgeting
Headaches
Backaches
Heartburn
Clenched jaw
Sleepiness
Low energy
Hot flashes
Finger tapping
NEGATIVE SIGNS
EMOTIONAL:







Mood Swings
Depression
Anxiety
Crying
Anger
Withdrawal From Friends & Family
Confusion and Forgetfulness
NEGATIVE SIGNS OF STRESS
MENTAL:







Disorganized
Poor concentration
Memory lapses
Self doubt
Panicky
Feeling inferior
Defensive
RELAXATION EXERCISE
31
BASIC NEEDS?
WHAT ARE THEY?
BASIC NEEDS






Control
Challenge
Competency
Support
Appreciation
Acceptance






Self growth
Feedback
Recognition
Friendship
Self time
Love/Affection
NEGATIVE FEEDBACK LOOP
 Needs unmet:

incompetent; inadequate; left out
 Worry thermostat goes up; self - esteem goes down
 fatigue
 decrease creativity
 decrease sense of humor
 anger, depression
 isolation from others
 Needs unmet
34
BRAIN
“Should Driver”
CRITICAL SELF TALK
Should’s
Have to’s
Suppose to’s
Got to
Name calling
PAIN
 ANGER
 DEPRESSION
 ILLNESS
SOLUTION :
WHAT ARE YOU WILLING TO DO?
 RELAXATION EXERCISE
 RESILIENT THINKING
 RESPONDING TO SIGNALS
 RE-BALANCING LIFE (JUGGLER)
 RECONSIDER: SHOULD’S versus WANT TO’S
 RECOGNIZE: BASIC NEEDS
38
Proven Strategies to Beat Stress
and Maintain Vitality
 Practice one or more relaxation
techniques
 Rest
 Exercise
 Proper nutrition
Eat fruits/veggies--Fresh foods
 Eat whole grains
 Vitamin C & other essential nutrients
 Minimize sugar and caffeine

Additional Strategies for Maintaining
Vitality



Nurture Your Sense of Humor.
Develop a Spirit of Adventure – look for
things that are going to energize you.
Keep Your Focus – maintain your priorities.
40
STRESS BUSTER IDEAS








Deep breathing
Individual muscle relaxation
Massage
Meditation
Exercise
Yoga
Music Therapy
talking/Journaling
41
Breathe
Slowly
Deeply
•Lowers blood pressure
•Helps produce calm
42
Meditative Breathing
to
Vigorous Walking
43
Getting support from family
and friends
44
UW CareLink Program
 The UW CareLink Faculty and Staff Assistance Program is
a valuable resource
 CareLink is provided at no cost to you and your
immediate family and household members
 Services are available on a per-issue basis allowing
individuals to access the program as different needs arise
 Simply Call: 866-598-3978, 24 hours a day, 7 days a
week, 365 days a year
Available Services
 Services available to benefit eligible faculty and staff and
their immediate family members
 Confidential
 Up to 5 counseling sessions per issue
 Financial/Legal Consultation & Referral Services
 Dependent Care and Daily Living Consultation and Referral
 www.apshelplink.com: Company code: UW
 EAP Counselors are available 24/7
 Information, Referral, Follow-Up
 Management Consultation