Self-Care: The Most Important Thing You Rarely Do Katie Langer, MSW Katie.langer@bhcpns.org

Objectives: Understand the need for self-care in a high stress field Identify four areas of self-care Recognize your own self-love language Develop an effective self-care plan

If it’s so stressful, why do you do it? “Social Workers are especially prone to compassion fatigue, not only because of the nature of our work, but often because our own natures have inspired us to enter this precise field.” SaraKay Smullens

Now what?

Step 1: Identify your stressors “Perhaps the best way to begin is by making a mental list of the sorts of things we find stressful.” Robert M. Sapolsky, Why Zebras Don’t Get Ulcers

Do YOU manage stress or does STRESS manage you?

Eustress = Good Stress https://thrillspire.com/

Step 2: Evaluate Your Coping Skills Negative Positive

Step 2: Evaluate Your Coping Skills Negative Positive Too Much Chocolate Overworking Drinking/Substance Abuse Overthinking Anger/Aggression Avoidance/Withdrawal Irritability Excessive Sleeping Under/Over Eating A Little Chocolate Hobby Exercising Positive quotes Prayer/Meditation Deep breathing Therapy Time with Family/Friends Bubble bath

How do you know when your coping skills aren’t working? Physical Indicators Emotional Indicators Spiritual Indicators Professional Indicators

Positive Coping Skills for Each Area of Self-Care Physical Hydrate, Meals/Snacks, Move, Engage your five senses Emotional Unclutter your brain, Start a positivity file, Connect, Play Spiritual Pray, Connect to higher power, Read inspirational literature Professional Change your routine, Organizational system, Meaningful work

The Five Love Languages© Developed by Gary Chapman What is your heart language? Your personal love language helps you understand how your own personal preference for receiving love. It ensures you are filling your love tank with things that fuel and refresh you.

Show Yourself Love in Your Language Words of Affirmation Positive quotes, Inspirational books, Pep talks Quality Time Quiet day at the beach, Sleeping in, Spending the day with family Gifts Buying yourself a sweet treat, splurging on a something “unnecessary” Acts of Service Getting your house cleaned, Going out to dinner Physical Touch Massage, Pedicure, New lotion

Step 3: Identify Your Self-Care Fuel Drink soda every day to keep energized. Drink at least 64 ounces of water every day. Journaling Words of Affirmation on bathroom mirror. Reading uplifting books. Memorize encouraging Scriptures. Trying to do everything myself. Learn to say no or vocalize needs.

Self-Care isn’t Selfish.

Step 4: Self-Care For Crisis Moments Pushing through when I’m already frustrated. Change of scenery— take a walk. Positivity file of successful cases. Talking down to myself. Avoid Negative Nancy’s cubicle. Call Mom to chat.

Step 5: Evaluate Your Plan Regularly

YOU ARE IMPORTANT

References Bowlen, R. (2017, March 21). 10 Tips on Self-Care for Social Workers. Retrieved March 7, 2019, from https://blog.teamnorthwoods.com/resources/blog/10-tips-on-self-care-for-social-workers Chapman, G. D. (2009). The five love languages. Chicago, IL: Northfield Pub Homewood Health: Self-Care Starter Kit. (n.d.). Retrieved March 7, 2019, from https://www.ucalgary.ca/wellbeing/files/wellbeing/self-care-starter-kit.pdf Managing Stress as a Child Welfare Caseworker. (n.d.). Retrieved March 10, 2019, from http://www.ocwtp.net/PDFs/CW Readiness/Section 2/Managing Stress as a Child Welfare Caseworker.pdf Monk, L. (2011, January). Self-Care for Social Workers. Retrieved March 7, 2019, from https://www.bcasw.org/wp-content/uploads/2011/06/Perspectives-January-2011.pdf Moody, & LaCroix Design Co. (n.d.). The 5 Love Languages Singles Edition. Retrieved June 6, 2019, from https://www.5lovelanguages.com/book/the-5-love-languages-singles-edition/ Scott, E. (2019, April 20). When Stress Can Actually Be Good for You. Retrieved July 3, 2019, from https://www.verywellmind.com/what-you-need-to-know-about-eustress-3145109 Smullens, S. (2012, Fall). What I Wish I Had Known: Burnout and Self-Care in Our Social Work Profession. Retrieved March 7, 2019, from https://www.socialworkers.com/feature-articles/field-placemetn/what_I_wish_I_had_known_burnout_and_self-care_in_our_social_work_profession/