Download - Looking after yourself: Self-care in OOSH
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Looking after yourself: Self-care in OOSH
Celia Rae, MPH, MHM, BA
Senior Project Officer
Hunter Institute of Mental Health
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Hunter Institute of Mental Health
The Hunter Institute of Mental Health is a leading national organisation dedicated to reducing mental illness and suicide and improving wellbeing for all Australians.
For more than 20 years we have been delivering successful, evidence-based mental health and suicide prevention programs from our base in Newcastle, NSW.
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Overview
• Mental health;
• Mental illness and accessing help;
• Burnout;
• Looking after your wellbeing;
• Warning signs;
• Stress management techniques;
• Mindfulness;
• Guided visualisation;
• Questions.
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Taking care
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Mental health and wellbeing
• Mental health is NOT mental illness;
• Often terms used interchangeably;
• We all have mental health;
• Some us of experience mental illness.
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Our mental health impacts our…
• Physical health;
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Physical health
• Mental illness
= higher risk of chronic physical illness;
= 3 x risk of stroke;
= 1.5 x risk of heart disease or diabetes.
• Chronic physical illness
= higher risk of mental illness;
= 2 x risk of depression and anxiety.
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Our mental health impacts our…
• Physical health;
• Quality of life;
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Our mental health impacts our…
• Physical health;
• Quality of life;
• Relationships;
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Our mental health impacts our…
• Physical health;
• Quality of life;
• Relationships;
• Ability to cope with stress;
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Our mental health impacts our…
• Physical health;
• Quality of life;
• Relationships;
• Ability to cope with stress;
• Reach goals and fulfil potential.
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How it affects children
• Educator wellbeing influences
student wellbeing;
• Relationships are key for a child’s
mental health;
• Relationships can be difficult when
experiencing poor mental health;
• Mental illness does NOT mean
unable to care for children.
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Mental illness
• Conditions that impact upon a person’s thoughts, feelings and behaviour;
• Diagnosed by health professional;
• No single cause, combination of factors;
• Can be a single episode or ongoing;
• Common – 45% of the population will experience mental illness in their lifetime.
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Anxiety
• 1 in 4 people, 1 in 3 women, 1 in 5 men;
• Disorder occurs when:
–Anxiety is frequent or persistent;
–Not always connected to obvious challenge;
– Impacts on quality of life;
– Impacts on day-to-day functioning.
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Symptoms of anxiety
• Physical: Panic attacks, hot and cold flushes, racing heart, feeling tense;
• Psychological: Excessive fear or worry, catastrophizing or obsessive thinking;
• Behavioural: Avoiding situations that create anxiety, e.g. school or work.
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Depression
• 1 in 6 people, 1 in 5 women, 1 in 8 men;
• Depression is characterised by:
– Extreme sadness or low mood;
– Lasting more than 2 weeks;
– Loss of interest or pleasure in usual activities;
– Impact on day-to-day functioning.
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Symptoms of depression
• Physical: Low energy, sleep problems, significant weight loss or gain;
• Psychological: Feeling overwhelmed, sad, irritable, thinking negatively about yourself;
• Behavioural: Withdrawing socially, unable to concentrate, diet and sleep changes.
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Treating anxiety and depression
• Range of treatments:
– Self-care;
–Online self-help www.mindhealthconnect.org.au;
– Psychological treatments;
–Medical treatments.
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Help-seeking
• Visit beyondblue for info: www.beyondblue.org.au;
• Visit your GP;
• See a psychologist;
• Ask GP for a referral to a psychiatrist.
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Crisis support
• Lifeline: 13 11 14 or www.lifeline.org.au
• Suicide Call Back Service: 1300 659 467 or www.suicidecallbackservice.org.au
• SANE Australia: 1800 18 7263 or www.sane.org
• beyondblue: 1300 22 4636 or www.beyondblue.org.au
• MensLine Australia: 1300 78 99 78 orwww.mensline.org.au
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Burnout in the workplace
• Workplace stressors: – Under pressure with
workload and responsibilities;
– Unrealistic deadlines;
– Long working hours;
– Insufficient breaks;
– Lack of resources;
– Negative relationships with co-workers.
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Warning signs
• Struggling at work;
• Letting work encroach on personal life;
• Low morale;
• Feeling undervalued, disconnected;
• Poor attendance;
• Poor performance;
• Avoiding family/friends;
• Using alcohol/drugs to cope.
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Looking after yourself
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Sleep hygiene
• Obey your body clock;
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Sleep hygiene
• Obey your body clock;
• Improve sleeping environment;
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Sleep hygiene
• Obey your body clock;
• Improve sleeping environment;
• Avoid drugs;
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Sleep hygiene
• Obey your body clock;
• Improve sleeping environment;
• Avoid drugs;
• Relax your mind;
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Sleep hygiene
• Obey your body clock;
• Improve sleeping environment;
• Avoid drugs;
• Relax your mind;
• Lifestyle adjustments.
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Exercise
• Fewer symptoms of depression and anxiety;
• 16 week exercise program = antidepressants;
• Release feel-good
chemicals;
• Reduce immune system
chemicals;
• Increase body temperature.
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Exercise
• Gain confidence;
• Distraction from worries;
• Social interaction;
• Coping in healthy way.
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Keeping well
• Healthy food;
• Limit alcohol/drugs;
• Time with family and friends;
• Recharge and relax;
• Spirituality.
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In the workplace
• Work/life balance;
• Non-work friends;
• Mentoring;
• Supporting colleagues;
• Inclusive of diversity;
• Reflective practice.
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Monitoring wellbeing and seeking help
• Warning signs;
• Avoiding unhealthy coping strategies;
• Seeking help when needed.
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Stress management techniques
• Increase self-care activities;
• Exercise;
• Debrief with friends or family.
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Avoid or alter the situation
• Avoid unnecessary stress:
– Learn how to say “no”;
– Avoid people who stress you out;
– Take control of your environment.
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Avoid or alter the situation
• Avoid unnecessary stress:
– Learn how to say “no”;
– Avoid people who stress you out;
– Take control of your environment.
• Alter the situation:
– Express feelings instead of bottling them up;
– Be willing to compromise;
– Manage time better;
– Be more assertive.
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Adapt and accept
• Adapt to the stressor:
– Reframe problems;
– Look at the big picture;
– Adjust your standards.
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Adapt and accept
• Adapt to the stressor:
– Reframe problems;
– Look at the big picture;
– Adjust your standards.
• Accept what you can’t change:
– Don’t try to control the uncontrollable;
– Look for the upside;
– Learn to forgive;
– Practice gratitude.
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Mindfulness
• Focusing attention on present moment;
• Roots in Buddhism;
• Improves wellbeing;
• Improve physical health;
• Treatment for mental illness;
• More mindfulness = more effect.
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Mindfulness techniques
• Basic mindfulness meditation;
• Body sensations;
• Sensory;
• Emotions;
• Urge surfing.
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Guided visualisation
• Uses imagination to still mind;
• Relax and refuel;
• Achieve professional or personal goals;
• Deeper awareness of self;
• Physical and mental health benefits.
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Mindfulness activity
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Questions?
Celia Rae
Senior Project Officer
Hunter Institute of Mental Health
(02) 4924 6900