Effective Self-Care Strategies for Wellness

SELF CARE Kelly Fosnocht MSN, FNP-BC

WHAT IS SELF CARE? Merriam Webster dictionary definition: care for oneself WHO definition: the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider * Although it can include self indulgent things it is NOT just these things, and actually includes some ~tough~ stuff * A cultivated practice over time, rather than a one-time activity * Can include quitting something!

7 Ways to Be Happier, According to Yale Professor of Well-Being | NowThis Everything you think you know about happiness is dead wrong here are 7 scientific ways you can rewire your life to be happier. Subscribe to NowThis: http://go.nowth.is/News_Subscribe Sign up for our newsletter KnowThis to get the biggest stories of the day delivered straight to your inbox: https://go.nowth.is/KnowThis In US news and current events today, Yale professor of psychology Laurie Santos sat down with NowThis News to explain how we can all be happier. According to Yale University prof Laurie Santos, happiness can be achieved through practice using science and personal development. #Happiness #Yale #LaurieSantos #WellBeing #MentalHealth #News #NowThis #NowThisNews Connect with NowThis Like us on Facebook: http://go.nowth.is/News_Facebook Tweet us on Twitter: http://go.nowth.is/News_Twitter Follow us on Instagram: http://go.nowth.is/News_Instagram Find us on Snapchat Discover: http://go.nowth.is/News_Snapchat NowThis is your premier news outlet providing you with all the videos you need to stay up to date on all the latest in trending news. From entertainment to politics, to viral videos and breaking news stories, we re delivering all you need to know straight to your social feeds. We live where you live. http://www.youtube.com/nowthisnews @nowthisnews

HABITS / HABIT STACKING - EAT REGULARLY. Seriously do it - EXERCISE - SLEEP - MEDITATION / ? THERAPY / JOURNALING / SPIRITUALITY - CONNECT. Make time to see friends & family! - HOBBIES. Make time to do stuff outside of work Aggregation of marginal gains

POSITIVE SELF TALK - Talk to yourself the way you d talk to a friend this MATTERS *** Doing your best may look different on different days and that is okay! *** - ASK FOR HELP *** it is okay not to know everything and it is expected that we don t ***

Imposter Syndrome Stop Telling Women They Have Imposter Syndrome Harvard Business Review article Feb 2021 by Ruchika Tulshyan & Jodi-Ann Burey i.e. systemic bias needs to be fixed!!! Adam Grant benefits?? i.e. humility and continuously seeking answers can be good

Okay, so. but HOW to make it through a busy day???!!! - Take time to breathe between patients - Practice gratitude / positive self talk - Step away from your computer at lunch . and make time to eat (and walk?!) - Automate & delegate what you can - Narrow your thinking - Shower off the day i.e. LEAVE WORK AT WORK

Completing the stress cycle - Emily Nagoski PhD and Amelia Nagoski DMA Burnout - Emotions are physiologic - Let your body know the stressful day is done! - deep breathing, hugging loved ones, laughing, crying, participating in physical activity or creative expression - Dr. Susan David - Emotional Agility / Emotions are data, not directives

Dealing with setbacks - Avoid the trap of the 3 Ps: - Personalization the belief that we are at fault [for the setback]* - Pervasiveness the belief that [the setback] will affect all areas of our life - Permanence the belief that the effects [of the setback] will last forever - Have a Growth Mindset - Belief that abilities are skills that can be learned & developed - The feeling of math being hard is the feeling of your brain growing (Sandberg & Grant, 2017

USE YOUR PTO !!! Full stop. Also: schedule comp days for your Saturdays.

The Science of Quitting. i.e. when to grit and when to quit GRIT passion and perseverance for long-term goals Angela Duckworth: psychologist /researcher / author QUIT doesn t need a definition, but let s talk about stigma! Annie Duke: behavioral scientist / professional poker player / author The heroes are the ones who persevere beyond the point of physical or emotional or mental wellbeing in order to push past that and, like, cross the chasm. Annie ^^^ this is a bad thing ^^^ Dr. Susan David proposes some questions to guide you: - Overall, do I find joy or satisfaction in what I m doing? - Does this reflect what is important to me? - Does this draw on my strengths? - What opportunities will I give up if I pursue this? - Am I demonstrating grit or am I being obstinate?

BARRIERS - Our jobs are very demanding on multiple levels - It is harder to DO all of these things when feeling overwhelmed * Pick ONE habit to start with - Mental health stigma - Parity of coverage / out of pocket costs * Get money in your HSA account ASAP with PreventionCloud * Give feedback to CHC i.e. mostly SYSTEM PROBLEMS

that are too real Why physicians kill themselves This is a marathon, not a sprint. WE need to take care of ourselves in order to be the voices and minds inspiring change on the system level

PODCASTS / RESEARCHERS - Grit / Dr. Angela Duckworth, co-hosts podcast No Stupid Questions - Going thru changes / Dr. Maya Shankar, podcast A Slight Change of Plans - Wellbeing / Dr. Laurie Santos, podcast Happiness Lab, FREE CLASS: Psychology and the Good Life - Leadership, vulnerability / Dr. Brene Brown, podcasts Dare to Lead & Unlocking Us - Balance / Adam Grant, podcast WorkLife - Emotional Agility / Dr. Susan David, TED talk & book

References WHO who.int/health-topics/self-care Podcast - A Slight Change of Plans, episode: the Science of Quitting (Annie Duke) https://share.descript.com/view/TXdtQmZ0xTj Podcast - A Slight Change of Plans, episode: Adam Grant Thinks Again https://www.pushkin.fm/episode/adam-grant-thinks- again/ Angela Duckworth https://angeladuckworth.com Annie Duke https://www.annieduke.com/ Podcast - Dare to Lead, episode: Brene with Dr. Angela Duckworth on Grit and the Importance of Trying New Things https://brenebrown.com/podcast/brene-with-dr-angela-duckworth-on-grit-and-the-importance-of-trying-new- things/#transcript Podcast - Dare to Lead, episode: Brene with Jodi-Ann Burey and Ruchika Tulshyan on Imposter Syndrome brenebrown.com/podcast/imposter-syndrome/ Article - https://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndrome Book - Option B: Facing Adversity, Building Resilience, & Finding Joy, Sheryl Sandberg & Adam Grant (2017). Instagram - @susandavid_phd

References Podcast - Unlocking Us, episode: Brene with Emily and Amelia Nagoski on Burnout and How to Complete the Stress Cycle https://brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress- cycle/ Podcast - A Slight Change of Plans, episode: Adam Grant Thnks Again