66 Self Care Ideas...

Saturday, October 3, 2009

66 Self Care Ideas...

I spent this morning with a great group of helpers intent on identifying compassion fatigue in their lives and on learning new prevention and resiliency skills. Here are the self care strategies that came from their brainstorming sessions:

1. Playing with pets

2. Listening to, or making music

3. Walking/hiking outside in Nature

4. Yoga

5. Spontaneous dance with my child

6. Reading for fun

7. Chatting with friends

8. Taking time to eat without distraction 3 times a day (ie mindfully)

9. Going out on a motorcycle every weekend

10. Swimming

11. Gardening

12. Positive thoughts in sessions

13. Doing puzzles

14. Knitting

15. Painting

16. Shopping for yourself

17. Going to the museum or art gallery

18. Cultivating faith

19. Sleeping in

20. Watching cats playing

21. Holding pet every morning

22. Dream interpretation

23. Aerobics

24. Driving alone in the car

25. Book clubs

26. Girls' night

27. Playing/reading with the kids

28. Dressing up and going out

29. Going on a roller coaster

30. Making a list to get things out of your head

31. Cleaning my room

32. Cooking healthy food

33. Having someone cook for you

34. Taking part in social action

35. Photography

36. Karaoke

37. Regular massage

38. Leisure time - going for coffee or window shopping

39. Aromatherapy at home

40. Taking time to debrief with a supervisor or colleagues

41. Learning to say no

42. Lighting a candle

43. Trying a new recipe, kneading dough

44. Writing in a joy/gratitude journal

45. Write an email or in a journal to "get things out"

46. Go to a different place/ space, even in the work setting

47. Take a bubble bath, shower or swim - "aquatherapy"

48. Watch a funny TV show, youtube a comedian like Seinfeld or The Vinyl Cafe

49. Spend time with someone you know will lift your spirits

50. Take care of plants, nurture "at risk" plants

51. Remind myself that not everyone is going to get better; accept reality and respect other peoples' processes and their personal journeys

52. Sing in a choir / sing in the car / SING!

53. Do crafts

54. A quiet cup of tea

55. Reading something inspirational

56. Watching a bird feeder

57. Raking leaves on a sunny day

58. Meditating or praying

59. Sitting still (doing nothing)

60. Join a Laughter Yoga Club

61. Be in the moment - not thinking about the past or the future

62. Don't attach to stressful thoughts

63. Ritual

64. Change out of work clothes after work

65. Let go - leave perfectionism behind

66. Eat well

1 comment:

Waterfrontwellness.ca said...: Great ideas! I especially like #3. Walking in nature is a great stress-buster and there's also evidence that exercise in nature can reduce depression. See some of the eco-therapy articles at http://www.waterfrontwellness.ca/links/; May 22, 2012 at 11:47 AM

Hello and Welcome!

Hi! I'm Jan Spilman, the founder and principal of Caregiver Wellness Workshops, a Vancouver-based provider of workshops and retreats dedicated to the healing, refreshment and revitalization of people-who-help-people.

I am a Compassion Fatigue and Chronic Sorrow Specialist and BC Registered Clinical Counsellor with a Master's degree in Mental Health Education.

After 10 years as an acute and critical care nurse, 19 years as a trauma and grief therapist in private practice, and 7 years as a family carepartner caring for my husband until his death from heart failure in 2004, my passion is helping people-who-help-people to live well with the stress of their personal and professional care-giving.

I'm pleased to offer workshops on a variety of topics including:

* compassion fatigue recovery & resilience,

* emotional resilience in family caregivers,

* living well with chronic sorrow,

* sustaining hope and

* the Enneagram as a source of personal growth and a counter to emotional reactivity in the workplace and at home.

I would be delighted to hear from you!

COVID-19

COVID has disrupted our lives in so many ways, including our ability to gather physically for workshops. Additionally, our ability to gather online has been complicated by the mountaintop location of my office and its unreliable internet service.

I'm hopeful that by Fall 2021 or New Year 2022, we will be able to meet once again, physically, for the Caring On Empty workshop for helping professionals and the Chronic Sorrow workshop for family caregivers - workshops that will be all the more needed and valuable after another few months of life with COVID.

If you would like a workshop now and have the technological capacity to bring me in as a speaker, please do contact me for a Speaker Information Kit and a conversation.

In the meantime, know that I'm thinking of you all and sending you my warmest care and encouragement,

Jan

Presentation Feedback

I think your presentation was fantastic, and this sentiment was shared by everyone I spoke to! I was most curious to hear feedback from the psychologist who works in my clinic, as this is more her area than mine and she thought you were absolutely stellar!

In fact, you were the one I appreciated most during the entire conference. Part of the great impact of your presentation is that you have the ripple effect of making us happier people and therefore better clinicians. (Rather than merely increasing our knowledge base in a specific area with the scientific part of the meeting.)

I think that your area is very much overlooked for all healthcare professionals, and an area that has huge impact on patient care!

I found myself (talking) about your lecture to one of the physicians I work with who commented that you would be great for our hospital wide rounds here and/or their physician wellness program. I did forward your contact information and hope that more people can benefit from your expertise!

I sincerely hope to be able to hear you speak again. You have a refreshing and real take on things.

Jenny Wichart, BScPharm, ACPR

Paediatric Nephrology & Transplant Pharmacist

Alberta Children's Hospital

Calgary, Alberta

2010 CST Conference Liaison

Jan developed several workshops for health care professionals and nonprofessionals. Evaluations were very positive. They remarked on Jan's ability to connect with people on a deep level and to effect change in outlook and practice.

Adaire Leander, RN, MSN, CHPCNS
Former Advanced Practice Nurse
Fraser Health Hospice/Palliative Care Program
Burnaby, BC

Jan is an OUTSTANDING adult educator! The learners nod their heads in recognition and understanding.

Cindy Bouvet, MEd, RT

Coordinator - North Shore Caregiver Support Project

North Vancouver, BC

I attended the in-service you gave September 20th with the MS Society. The information and techniques you shared were wonderful and definitely made a profound impact on everyone I spoke with. I think the most important aspect was that the information is excellent to share with caregivers we interact with, but also a critical "pit stop" for us all to do some self reflection.

Sonja

MS Client Services Staff

Vancouver, BC

Terrific presentation - well timed for me! Thanks for tossing the lifesaver! I will recommend this workshop.

Healthcare Professional

Whitehorse Hospital, Yukon

Just simply excellent! Your presentation was well paced, well-organized, thought-provoking and very empathic. Excellent content and suggestions with wonderful vignettes of your personal experience. Your insights were calming and supportive of our experiences.

Caregiver Support Professional

Victoria, BC

Feeling inspired! I will take home so much from this day to use for a lifetime.

Hospice Professional

Vancouver, BC

Absolutely the most helpful workshop I have ever been to. I've come away feeling better able to cope with the work I do. Jan, thank you!

Children's Hospice Professional

Vancouver, BC

Workshop Availability

I am generally available to teach on Tuesday

through Saturday. Please email me at caregiverwellness@shaw.ca for a Speaker Information Kit with rates and details.

Workshops can be booked by agencies and organizations or by more informal groups of 12 or more individuals who locate their own venue and share the speaker's fee and expenses.

If you are outside the Lower Mainland and hope to reduce travel costs, try checking the schedule for a time when I am already in your community and choose a date close to that time.

I am sometimes able to teach at short notice so please do ask. I may have a time slot available for you.

Some Previous Workshops

* BC-Yukon Heart & Stroke Foundation

* Canadian Association of Transplantation

* Christ Church Cathedral, Vancouver

* Pacific Institute on Addiction Studies

* BC School Counsellors Association

* Justice Institute of BC Trauma Conference

* BC Children's Hospital

* St David's United Church, West Vancouver

* BC College of Family Physicians

* Caregivers Association of BC

* Fraser Health Hospice Palliative Care

* Lions Gate Hospital Cardiac Rehabilitation

* BC Paraplegic Association

* Vancouver Coastal Health Geropsychiatric

Continuing Education

* Canadian Council of Cardiovascular Nurses -

Canadian Cardiovascular Congress

* BC Ass'n of Speech & Language Pathologists

* BC Women's Hospital

* Alberta Children's Hospital, Calgary

* Whitehorse Hospital Corporation, Yukon

* MS Society of BC

* Union of Psychiatric Nurses of BC

* Central Cariboo Hospice-Palliative Care Society

* Surrey School Board

* Ridge Meadows Hospice Society

* Crossroads Hospice, Pt Moody

* Lions Gate Hospital Social Work Department

* VCH Older Adult Mental Health Team (North Shore)

* Vancouver Infant Development Program

* BC Pregnancy Outreach Programs

* Q'wemtsin Health Society, Kamloops

* Prince George Rotary Hospice

* Central Okanagan Professional Caregivers Society

* Kamloops Hospice

* Family Caregivers BC, Victoria

* RCMP Victim Services

* BC Funeral Association, Victoria & Abbotsford

* Pr George Regional Hospital/Northern Health

* Vancouver Island Health Authority Palliative &

End of Life Care

* Greater Vancouver Food Bank Volunteers

* Canuck Place Children's Hospice

* Lower Mainland Palliative Care Physicians Retreat

* Children's Organ Transplant Society & Starlight

Children's Foundation

... and others.

What is Compassion Fatigue?

CF is a serious but natural negative consequence of working with people who are suffering or traumatized.

It is a trauma response that causes symptoms of posttraumatic stress culminating in a helper's loss of capacity for, or interest in, being empathic or compassionate with others' suffering. It almost always coexists with burnout.

Put differently, CF occurs when the trauma we've experienced directly in our own lives (primary traumatic stress) converges with the trauma we've experienced indirectly through hearing stories of others' suffering (secondary traumatic stress) in the presence of pre-existing burnout. Baranowsky & Gentry, 2008)

What is Chronic Sorrow?

What is the Enneagram?

The Enneagram (pronounced ANY-a-gram) is a surprisingly accurate and dynamic system of nine fundamentally different personality types. Each type has different patterns of thinking, feeling and acting and a different unconscious motivation. Each person within a type sees the world and responds to it in similar ways.

The Enneagram differs from other personality typing systems like the Myers-Briggs in that it focuses on the motivation behind our behaviour rather than the behaviour itself. Rather than "putting people in a box", as some might assume, the Enneagram helps to free us from the "box of our unexamined personalities".

By working with the Enneagram over time, we develop a deeper understanding of ourselves and others and learn alternatives to our own habitual patterns of behaviour. We can break free from worn-out coping strategies, become more accepting of ourselves and others, and begin to see life from a broader, more compassionate perspective.

The Enneagram is particularly useful to those seeking Compassion Fatigue resilience as it can help us to identify our personality-based areas of emotional reactivity (the things that push our buttons). And, when combined with appropriate self-regulation strategies, it offers us individualized pathways for returning to a state of calm.