Self care for the superhero What's your personal kryptonite?

About Me – Karen Russell Bachelors of science in sociology and political science – weber state university Masters of education in school counseling – university of phoenix Masters of public administration – argosy university Currently working on masters/phd (Marriage and family therapy/counselor education and supervision)– capella university School counselor in davis school district – 18 years Volunteer work throughout the community

American School counselor association School counselors have the responsibility to Monitor their emotional and physical health and practice wellness to ensure optimal professional effectiveness. School counselors seek physical or mental health support when needed to ensure professional competence. - ASCA code of ethics B.3.f

Sometimes we have to learn the hard way!

Christmas break surprise

Hazards of working in a mental health field Counselors, by nature, tend to be listeners and nurturers Counselor responsibilities vary greatly from day to day A counselor has to be prepared for a crisis at any given moment School counselors are involved in many other activities at the school Burn out is a very real danger

A quick and painless self check up Are you overly irritated at your students and co-workers? Are you feeling run down and out of energy? Are all the negatives in the news causing you to feel unsafe? Are your eating or sleeping habits out of whack?

In other words: How healthy is your personal life? Look at your relationships with others. Are they what you want them to be? Are you taking care of yourself, both physically and mentally? How would you feel if other professionals you respect took a “fly on the wall” look at your life? Are you willing and able to be vulnerable and open with others?

Lets get back to basics If you are feeling like everything is awful Are you properly hydrated? Water is a basic life force Have you had something to eat in the last few hours? Have you taken a shower today? Are you dressed? The flylady philosophy

Beginning self care looks a lot like maslow Self care begins with basic adulting: If you don’t feel good physically, it is hard to feel good mentally Eat healthy meals Get appropriate exercise Drink enough water (some people suggest 1 oz per pound of body weight) Make sure you are getting enough sleep Human contact that isn’t work related is necessary

It’s okay to ask for help! Talk to your family and/or significant other about your feelings and stress levels Let other people help pick up the load (this is hard!) Maybe you will need to get professional help! (this can mean lots of things!)

Other ways to get help Make sure you are current on all your yearly exams – including Your physician Your dentist Your eye doctor It isn’t selfish to put yourself at the top of your list. Remember what the flight attendant tells you when you get on a plane

What about mental and emotional self care? Work hard for a good life balance: what would you tell a student who was so focused on grades there was nothing else? Set and maintain appropriate boundaries Sometimes you need a mental health day Reevaluate your to-do list

Make time for the fun stuff Take time to evaluate: Things you like to do how often do you do them how often would you like to do them what can you do to make that happen

Finally! Get out your planner and schedule an appointment with yourself! You are worth it!