Working for the Weekend? - PDF Free Download

Working for the Weekend? Wellness Dimensions for Everyday Lesley Casarez, Ph. D, Kristen Lyons, M. Ed. Gina Shipley, M. Ed.

Introduction

You can t help anyone else until you help yourself.

Burnout According to the American Institute of Stress, 80% of people feel stress at work. The US Centers for Disease Control and Prevention reports that 75% of all doctors visits are stress-related.

Burnout Burnout is often the result of spending too much time on activities that consume energy and insufficient time on activities that energize. Connect with yourself. Connect with others outside of work. Connect with colleagues and customers.

Introduction The World Health Organization states that wellness is striving toward physical, mental, and social well-being.

Self-Care Assessment Worksheet Please take time to complete the worksheet provided.

Introduction In 1976, Dr. Bill Hettler developed a model of wellness that included six dimensions: physical, emotional, spiritual, occupational, and social. Since then, environmental is often times also included.

Introduction These dimensions of wellness are interconnected.

Social Dimension

Social Wellness Refers to one s ability to interact with people around them. Communication Skills Meaningful relationships Respecting yourself and others Creating a support system

Are you engaged in the process of social wellness? Do I plan time to be with my family and friends? Do I enjoy the time I spend with others? Are my relationships with others positive and rewarding?

We must learn how to balance our social lives with our academic and/or professional responsibilities. Budgeting and balancing time is an ongoing challenge. Cultivate healthy relationships Get involved Contribute to your community Share your talents and skills Communicate your thoughts, feelings, and ideas

Emotional Dimension

Emotional Dimension When we possess the ability to understand ourselves and cope with the challenges life can bring. So much more than just handling stress!

Emotional Dimension Being attentive to and aware of our thoughts, feelings, and behaviors. Realistic expectations of ourselves and others.

Emotional Dimension Methods to build emotional strength... Regular counseling. Support groups. Meditation. Reflection. Journaling.

Emotional Dimension Our paths to emotional wellness may involve... Awareness of thoughts and feelings Using a positive attitude Expressing emotions in a suitable manner Setting priorities Accepting mistakes and learning from them Seek support from others when necessary

Emotional Dimension Strategies for developing and maintaining emotional wellness... Being mindful of thoughts and feelings Expressing feelings effectively Managing emotions and reactions Staying optimistic and using a positive attitude Coping with stress in a healthy way Using relaxation and self-care Learning and growing from experiences Adjusting to change and enjoying life Obtaining support from family, friends, or the community Remembering to laugh

Emotional Dimension Ask yourself... Am I able to maintain a balance of work, family, friends, and other obligations? Do I have ways to reduce stress in my life? Am I able to make decisions with a minimum of stress and worry? Am I able to set priorities? Do I have a sense of fun and am I able to laugh at some of the situations I find myself in? Do I judge others based upon my expectations of them? Do I generally face problems directly?

Emotional Dimension Ask yourself... Do I cope with change effectively? Do I have a positive self-image? Do I speak up for my needs? Do I hold grudges? Do I have several people in my life that I can count on for support? Am I generally optimistic about myself and my future? Can I effectively express both my positive and my negative emotions?

Emotional Dimension Compassion Fatigue When caregivers are constantly providing care for others, many times they absorb the emotional challenges presented by those they are caring for. Results from the stress of helping others. Unlike burnout, which emerges over time, compassion fatigue can be sudden.

Emotional Dimension Compassion Fatigue - Symptoms Chronic physical and emotional exhaustion Irritability Feelings of self-contempt Difficulty sleeping Weight loss Headaches Poor job satisfaction

Emotional Dimension Compassion Fatigue - Prevention Reduce stressful workload Monitor sleep patterns Take regular vacations Meditation Journaling Exercise Seek personal therapy to process work problems

Emotional Dimension Compassion Fatigue - Treatment Talking about feelings Exercise Healthy diet Restful sleep Develop hobbies outside of work Develop positive coping strategies

Emotional Dimension Sites for information... APA s Emotional Health HelpGuide

Spiritual Dimension

Involves possessing a set of guiding beliefs, principles, or values that help give direction to one s life. Encompasses a high level of faith, hope, and commitment to your individual beliefs that provide a sense of meaning and purpose. Involves a willingness to seek meaning and purpose in everything, and appreciate things which cannot be readily explained or understood.

Are you engaged in the process of spiritual wellness? Do I take time for relaxation in my day? Do I make time for prayer and/or meditation? Do my values guide my decisions and actions? Am I accepting of the views of others?

Explore your spiritual core Spend time alone for self-reflection Pray and/or meditate regularly Be fully present in everything you do Listen with your heart and live by your principles Allow yourself and those around you the freedom to be who they are See opportunities for growth in the challenges life brings you Your f ait h, val ues, bel ief s, pr incipl es, and mor al s ar e what define your spiritual ity.

Spiritual Dimension

Environmental Dimension

Environmental Dimension The ability to recognize our own responsibility for the quality of our surroundings. The ability to make a positive impact on the quality of our environment.

Environmental Dimension Involves a number of different aspects of personal and societal responsibilities, including... Being aware of the earth's natural resources and their respective limits Living a life accountable to environmental needs, both in the present and in the long-term Realizing the effects of their daily habits on the world around them

Professional/Occupational Dimension

Professional/Occupational

Professional/Occupational Involves the suitability of our work to our interests, skills, and values, and the fulfillment we gain from our professions. Includes life roles, hobbies, and volunteer work.

Professional/ Occupational Having high engagement (optimistic, dedicated, and energetic attitude) is linked to positive emotions and higher job performance. Focus on what you like about your profession.

Professional/ Occupational Are you engaged in the process of Occupational Wellness? Do I enjoy going to work most days? Do I have a manageable workload at work? Do I feel that I can talk to my boss and co-workers when problems arise? If you answered "No" to any of the questions, it may indicate an area where you need to improve the state of your occupational wellness.

Intellectual Dimension

Are you engaged in the process of intellectual wellness? Am I open to new ideas? Do I seek personal growth by learning new skills? Do I search for lifelong learning opportunities and stimulating mental activities? Do I look for ways to use creativity?

Intellectual Wellness You can exer cise int el l ect ual wel l ness by doing t hings t hat st imul at e your br ain in a new w ay. Attending a play, concert, sporting event Trying crossword puzzles or Sudoku Learning a foreign language Visiting a museum

Physical Dimension

Physical Dimension The ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress.

Physical Dimension Comprises fitness and exercise, diet and nutrition, sexual health, and restful sleep.

Physical Dimension Physical Stress Signs: Headaches Teeth grinding Insomnia Irritability, anger Muscle tension Gastric disturbance High blood pressure

Physical Dimension Make it fun! Form a team and compete with others... Walk Across Texas! An 8-week program designed to help Texans establish the habit of regular physical activity. Teams of 8 walk about 13 miles each per week, to represent walking 830 miles across Texas.

A recent survey (January 2017) 92 students in our Test & Measurements course indicated that these are the wellness areas they struggle the most 17% Emotional 12% Occupational 38% Physical 6% Spiritual 7% Environmental 7% Social

Self-Care

What is self-care? Activities and practices we can engage in to reduce stress and maintain our health and well-being.

Apps Balance your life Thinkies-The Work Life Balance Reduce Stress and Anxiety

Apps

Websites 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul 134 Activities to Add to Your Self-Care Plan

15 Resources to Overcome Stress in the Classroom Books for educators Books for students Articles Webinar http://inservice.ascd.org/15-resources-toovercome-stress-in-the-classroom/

Conclusion

Conclusion You didn t arrive at burnout overnight, and the process to undo some of the habits you created will take time. Pick one behavior or dimension right now that you can consciously begin to shift.

References and Resources

Ellard, J. (2016). Four ways to mindfully prevent office burnout. Retrieved from http://www.mindful.org/4-ways-to-mindfully-prevent-office-burnout/ Green, A. (June 2016). Seven dimensions of wellness: A holistic approach to health. Alive: Canada s Natural Health and Wellness Magazine. Stallard, M. L. (2016). The surprising way to protect yourself from burnout. Retrieved from http://smartbrief.com/original/2016/10/surprising-way-protectyourself-burnout?utm_source=brief University of Buffalo, School of Social Work. (n.d.). Introduction to Self-Care. Retrieved from https://socialwork.buffalo.edu/resources/self-care-starterkit/introduction-to-self-care.html University of California-Riverside. (n. d.). Seven dimensions of wellness. Retrieved from https://wellness.ucr.edu/seven_dimensions.html