4N6Nursing Self-Care
Goals The goal of 4N6Nursing Self-Care is to create a culture of health, wellness and life balance for Louisiana SANEs through education and initiatives that:
▪ Encourage habits of wellness on a continuous basis
▪ Increase awareness of factors and resources contributing to well-being and job satisfaction
▪ Inspire and empower SANEs to take responsibility for their own mental and physical health
▪ Support a healthy culture of connection and engagement with all LA SANEs
- Provide resources that make your encourage personal and professional productivity
What is Self-Care?
Self-Care is defined as actions one takes to promote physical, emotional, intellectual, and spiritual wellness. It is referred to as “wellness” or “healthy balance” in physical and mental health. Self-Care should be is all inclusive of mind, body, and spirit and the neglect to take care of oneself in one area can lead to consequences in another.
What Self-Care is Not!
- It is not selfish . An unrealistic expectation is to believe we can care for others without caring for ourselves first. There is no one size fits all! What brings one person peace may make another feel stress and uncomfortable. Because of this, it is vital that you do a self-assessment.
- Self-care is not another thing to add your overflowing to-do list. Self-care should be about “letting go” and not about taking on more activities that do not have meaning to you. It is about letting go of impossibly busy schedules, unhealthy behaviors/choices, and most importantly, negative attitudes such as worry, guilt, frustration, grief, self-doubt, and being judgmental of others.
- Self-care is not a something that should be employed only during difficult situations
but rather an intentional way of life. Self-care should be something you enjoy/look-forward
to each day, something that makes you feel better. It should be something that is
meaningful to you and something you choose to prioritize.
5 Principles of Self-Care for Professionals by Dr. Lisa Chu:
1. Boundaries. Establish personal boundaries between you and the other people in your life. Define who you are and take responsibility only for your role in creating your reality.
2. Move from reactive to creative mode. How? Start with the way you wake up each morning. What do you say to yourself as you open your eyes? What thoughts go through your mind before you get out of bed? Start noticing whether you are reacting from the minute you start your day (do you check e-mail before getting out of bed?), or taking time to create an intention and mindset that affirms your sense of self before you begin to respond to others.
3. Listen to your body, your intuition, and your felt experience. In a system where you have been selected and trained to trust the power of your mind over all else, and where you have been rewarded for your ability to memorize and answer questions correctly, it is a shift in mindset to begin to listen to the totality of your being, not just your thoughts. How to tune into your body? See the next step.
4. Find out what restores you. Only you can know the answer to this. No book, coach, friend, family member, or mentor can tell you. When I say “restore,” I'm not talking about sleep, alcohol, television, or the internet. These are distractions, designed to get us out of our bodies and escape into illusion. Restorative activities actually engage your mind and body in a deep, coordinated way, AND provide you with a sense of freedom and joy.
Maybe it's salsa dancing, or skeet shooting, or golf, or badminton, or singing karaoke. In order to find out what truly restores your body and spirit, it will require some exploration and therefore risk (or as I like to call it, “adventure”!). You might explore something and later abandon it when you find out it doesn't work for you. That means you're learning about yourself! Keep going. Listen to that faint yet definite inner voice that calls gently to you in the silence of being still, and says, “Wouldn't that be fun?” or “Doesn't that sound interesting?”. Then see what happens.
5. Give yourself permission to feel good and to want what you want. Again, being in a system that has selected and trained you largely for your ability to suppress these feelings, this principle may seem ridiculous to you. As you explore the activities that restore you, and begin to experience the feeling of joy generated internally from the connection of mind, body and spirit, you may actually start to feel good!
It may feel criminal to you, like you're a child breaking the rules and deserving to be punished. This is your mind talking, not the truth of your felt experience. Allowing yourself to feel good will take some time and practice, but I'm here to give you not only permission to do it, but also to remind you that if you don't know how to feel good yourself, you will not truly be able to make your patients feel better, no matter what technology or intervention you are offering them.
Lisa Chu is a physician. Her she is founder, Live Your Medicine: Responding To The
Evolutionary Wake-Up Call To Remember Your Love, Your Art, and Your Medicine
Strategies to mitigate stress and burnout and promote well-being
|
Self-care strategies |
Type of self-care |
|---|---|
|
Regularly appraise and regulate six areas of work life: workload, control, reward, community, fairness, and values. |
Professional: Individual and team-based |
|
Create a network of peers and coworkers and stay connected with them on an ongoing basis. Avoid depersonalization (distancing from work both emotionally and cognitively). |
Professional: Individual |
|
Look for opportunities for engagement with organizational activities congruent with your work and interests. |
Professional: Individual |
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Improve communication and management skills by seeking additional training. |
Professional: Individual and team-based |
|
Improve skills related to empathy for others. |
Professional: team based |
|
Balance empathy and compassion with objectivity. Utilize formalized structures, policies, and procedures to provide guidance with complex or difficult cases. |
Professional: team based |
|
Strive to have increased self-awareness, share feelings and responsibilities, set limits to avoid overload of work. |
Professional: Individual |
|
Adopt a healthy lifestyle with regular exercise, vacations. |
Personal |
|
Use recreation, hobbies, exercise to promote life-work balance. |
Personal |
|
Practice reflective writing. |
Professional: Individual |
|
Practice mindfulness and meditation. |
Personal |
|
Practice meaning-based coping by sharing personal and professional sources of meaning and incorporating into daily practice. |
Professional: team based |
|
Enhance spiritual development to find greater meaning in personal and professional relationships. |
Personal |
|
Prioritize personal relationships such as family and close friends. |
Personal |
Sanchez-Riley, S, Morrison, L, Carey, E., et al (2013). Caring for oneself to care for others: physicians and their self-care. J. Support Oncol. 11(2): 75-81
Must Have Apps:
- Couch to 5K: Everything you need on phone your get you running in no time.
- Activex: If you like interval workouts, this app is for you. This program contains in app coaching as well.
- Sleep Cycle: Improve your sleep! This app tracts your sleep cycles and analyzes when you wake…sweet dreams.
- Sworkit: With over 13 million users, this app combines interval training with randomized exercises to maximize your workouts.
- Pear: For those of you who like having a personal coach, Pear may be right for you. This app also has features that learn your VO2Max and helps improve cardiovascular fitness.
- Fit Radio: For when you to be inspired by a DJ. Access 25 genres and station and save your faves.
- Happify: Because who does not want to be happier? This app uses evidence based strategies shown to increase overall wellbeing and reducing stress.
- Lose it! This app is free and makes calorie-counting easy for you.
- Fooducate: This app makes healthy shopping easy, scan the barcode and be in the know about what you and your family are eating.
- Pocket Yoga: Practice yoga anywhere, anytime and this app is great for all skill levels.
- Calm: Download Calm and begin your journey to mindfulness and relaxation.
Healthy Cooking with Family
Healthy Dinners in 40 minutes or less:
https://www.foodnetwork.com/healthy
Healthy Meals to make with Kids
https://www.myrecipes.com/convenience/family-recipes/healthy-family-meals
Nutritious Recipes
https://www.bbcgoodfood.com/feature/health-nutrition
Prep your Meals like a Pro (Be Health/Save Money/Save Time)
http://www.mealprephaven.com/blog-1/2015/9/21/meal-prepping-101-for-beginners
https://www.verywellfit.com/guide-to-meal-prepping-and-freezing-4157444
https://fitfoodiefinds.com/a-guide-to-meal-prepping/
Get Fit!
Monday: Back and Biceps
4 sets of 10 barbell rows
4 sets of 15 pulley lat pulldowns
4 sets of 10 close grip barbell bicep curls
4 sets of 10 dumbbell hammer curls
Run/Walk 3miles at fastest pace
Or
The Fran WOD:
Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.
4 sets of 10, 15, 20, 30 reps Ab roller
Run 3 miles at the fastest pace you can
4 sets of 10, 15, 20, 30 reps Ab roller
Run 3 miles at the fastest pace you can
Tuesday Legs and Glutes
3 sets of 10 reps smith machine squats
3 sets of 10 reps smith machine split squats (back foot on bench, squat as low as
you can and work each leg for 10 reps each)
3 sets of 20 reps leg presses (5 reps w/feet shoulder width, 5 reps w/feet wide, 5
reps w/feet inverted, 5 reps w/feet everted)
3 sets 20 reps of calf presses
3 sets of 15 reps machine leg extensions
3 sets of 15 reps machine leg curls
Bike 4 miles
Or
The Murph WOD
Run one mile and then do 100 pullups, 200 pushups, 300 squats, and then run another mile. Do it as fast as you can
3 sets of 15 reps heavy weighted glute bridges
3 sets of 10 reps (each leg) single leg presses
3 sets of 10 reps machine leg extensions
3 sets of 10 reps machine leg curls
Rest/eat clean
Run 4 miles
Wednesday Abs and Cardio
5 sets of 25 sit ups
5 sets of 25 second planks
5 sets of 25 glute lifts off floor
Run/Walk 5 miles
Or
The Ryan WOD
The Ryan lasts five rounds, done as fast as possible. Each round includes 7 muscle-ups followed by 21 burpees.
Thursday Chest and Triceps
- sets of 10 bench press (machine or barbell)
4sets of 10 Pec flys (machine or dumbbell)
4 sets of 10 triceps pushdown
4 sets of 10 triceps overhead press
Bike 4 miles
Or
The Filthy 50 WOD
Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.
Friday Shoulders and Traps
4 sets of 12 dumbbell overhead presses
4 sets of 12 dumbbell lateral flys
4 sets of 15 shoulder shrugs
4 sets of 10 milk jug pours
Run/Walk 3 miles
Or
The Arnie WOD
2-pood kettlebell for: 21 Turkish get-ups (right arm), 50 swings, 21 overhead squats (left arm), 50 swings, 21 overhead squats (right arm), 50 swings, 21 Turkish get-ups (left arm).
Saturday Cardio Day
Bike 10 miles or run/walk 5 miles
Sunday FAMILY DAY/Rest
Mediation and Yoga
Guided Relaxation: (39 minutes)
Guided Relaxation (10 minutes)
https://www.youtube.com/watch?v=jLqgZ-ySm8Y
Yoga for Relaxation (23 minutes)
Chair Yoga (15 minutes)
Ms. Many is an Assistant Professor and is Chief of the Section of Social Work in the LSU Medical School's Department of Psychiatry. She is faculty for LSU's Harris Infant Mental Health Fellowship, providing training in assessing and treating child maltreatment in young children, and specializes in the treatment of sexual abuse in infants and toddlers. Ms. Many is a primary clinician for the LSU Safe Baby Court Team which provides assessment and treatment of infants and toddlers in the Orleans Parish Dependency Court system. Ms. Many coordinated the LSU First Responder Support Program, which provided behavioral health services to New Orleans Police and Fire Departments in the aftermath of Hurricanes Katrina and Rita. Ms. Many has presented numerous trainings locally and nationally on child sexual abuse, on disaster response, and on vicarious trauma. Ms. Many has published articles and chapters on child sexual abuse and vicarious trauma.