Self-Care Strategies for Combating Compassion Fatigue May 13, 2016

What is the Purpose of Self-Care?

What is the Purpose? As Healthy caregivers we are fully present in our work. We practice mindfulness. We display true compassion and empathy for others while not taking on the suffering we witness as our own. As Unhealthy caregivers we have not reconciled past trauma and attach ourselves to the pain of others. This negates the resiliency needed to elevate compassion satisfaction levels.

What is the Purpose? The ultimate purpose in creating healthy caregivers is so we can master the art of resiliency and return quickly to high-functioning behaviors after enduring a traumatic event or incident.

What is Compassion Fatigue? “ Compassion Fatigue is a state experienced by those helping people or animals in distress; it is an extreme state of tension and preoccupation with the suffering of those being helped to the degree that it can create a secondary traumatic stress for the helper.” Dr. Charles Figley Professor, Paul Henry Kurzweg Distinguished Chair Director, Tulane Traumatology Institute Tulane University, New Orleans

What is Compassion Fatigue? Compassion Fatigue is a combination of physical, emotional, and spiritual depletion associated with the trauma-related work we do where people are in significant emotional pain and/or physical distress.

What are the Symptoms? Isolation Emotional outbursts Sadness, apathy Impulse to rescue anyone in need Persistent physical ailments Denial Substance abuse Hypervigilence, hyperarousal Recurring nightmares or flashbacks Excessive complaints about colleagues, management, and/or those being helped

Other-directedness Providing care with CF, burnout & stress Lack of professional & personal coping skills Lack of personal boundaries Overdeveloped sense of responsibility History of unresolved life traumas What are the Causes?

What is the Outcome? “Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.” Sigmond Freud

Five Assumptions of Helpers “I can handle it myself. I don’t need extra help.” “After the crisis is over, I can get back to normal.” “I can carry my workload no matter what.”“My traumatic symptoms will go away with time.”“My friends & family understand my stress.”

One Outcome of Stress

On the Job Stresses Stress is about being anxious: work-related overload, too much Burnout is about being worn out: work-related hopelessness and feelings of inefficacy, too little PTSD is a primary stress disorder: work-related exposure to extreme or traumatic events STS is a secondary stress disorder: Work-related secondary exposure to extreme or traumatic events involving people or animals

Managing Our Stress Educate yourself about the effects of stress on your body, mind and spirit Identify unhealthy coping methods Adopt healthy coping mechanisms Tighten your personal boundaries Practice empathic discernment Identify your source of stress

In Six Words or less, name your stress. Examples:  Too much work; too little time  Management doesn’t “get it”  Too many expectations; not enough support  Too tired; creativity levels low Six-Word Stress Test

Strategies for Managing Compassion Fatigue Create balance between work, relationships & “me-time” Practice authentic, sustainable self-care daily Build a healthy support system Stay in the complexity of the crisis situation – remain mindful Simplify your life Create a Personal Mission Statement & Self-Care Plan (DOT) Strengthen resiliency coping skills Take the Professional Quality of Life Self-Test regularly

Personal Mission Statement Your Words to Live By: Love is all I need Humor will see me through Everyone counts Wake up daily with a grateful heart I will live my life with grace and ease Start slow and taper off

Overview of Self-Care Plan Social-Emotional: Self compassion/Support system/Leisure activities/Community/Giving and receiving Physical: Exercise/Nutrition/Medical check-ups Spiritual: Connecting with nature/Creativity/Values clarification/Following your dreams Financial: Budgeting/Investments/Retirement planning Career: Training/Professional goals Source:Dennis Portnoy, MFCC Overextended and Undernourished

Creating a Self-Care Plan Get to know YOU Write a Personal Mission Statement Write ONE measurable, accountable goal

Set One Measurable, Accountable Goal I will go to the gym Monday, Wednesday and Friday for 45 minutes I will take a nutrition class this spring and apply what I learn to my daily diet I will lose 10 lbs in 3 months by keeping my calorie intake at 1500 calories daily Hold yourself accountable! 2016 Compassion Fatigue Awareness Project

Managing Compassion Fatigue Take Professional Quality of Life Self- Test regularly

Professional Quality of Life Compassion Satisfaction “the good stuff” Compassion Fatigue “the bad stuff” BurnoutSecondary Trauma

Professional Quality of Life The Professional Quality of Life (ProQOL) Self-Test is the life’s work of Dr. Beth Hudnall Stamm Well-established measuring tool Used for 20+ years in many different fields Developed with data from caregivers in all helping professions Measures compassion satisfaction, burnout and secondary traumatic stress level s Take the test regularly at:

0n-the-Spot Self Care Practices Breathe deeply Laugh Journal Take a brisk walk Stretch Strike a Yoga pose Eat a nutritious snack Meditate/pray Read a favorite quote or Mission statement Listen to music Hug an animal

Create some Letting Go rituals that work for you! Transitions Can Be Difficult

May no harm come to ____________. May _______________ be happy. May _______________ be healthy. May ______________ live a life of ease. Prayer of Loving Kindness

 Cultivate your Compassion  Manage Change  Support your Colleagues/Loved Ones  Build Resiliency  Strengthen Coping Skills  Embrace Self-Confidence Six Steps that Manifest Self-Care

“Too often we underestimate the power of a touch, a smile, a kind word, an honest compliment or the smallest act of caring, all of which have the potential to turn a life around.” -- Leo Buscaglia A Final Thought…

Trauma Empathy Compassion Compassion Fatigue Other-Directedness Compassion Satisfaction Personal Mission Statement Resiliency Authentic Self-Care Healthy Caregiving Ten Words/Phrases to Live By

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