Mental health wellbeing worklife balance for DIT Faye

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Mental health & well-being & work-life balance for DIT Faye Conway January 2019

Mental health & well-being & work-life balance for DIT Faye Conway January 2019

Today’s workshop Overview

Today’s workshop Overview

Overview Understanding mental health and well-being Stress Work-life balance Tips & techniques for boosting

Overview Understanding mental health and well-being Stress Work-life balance Tips & techniques for boosting personal well–being Power of mindfulness 3

But first… 4

But first… 4

Today’s workshop • Your hopes & expectations for today?

Today’s workshop • Your hopes & expectations for today?

Mental health & well-being 6

Mental health & well-being 6

Personal well-being? ? 7

Personal well-being? ? 7

Our mental health How is your physical health? How is your mental health? ?

Our mental health How is your physical health? How is your mental health? ?

Health Continuum (healthy to unwell) • We all have mental health • Our mental

Health Continuum (healthy to unwell) • We all have mental health • Our mental health may be located at any point along the mental health–illness continuum • The majority of mental health difficulties (stress, anxiety, depression) fall into the mild-moderate category. 9

Mental Health Continuum HEALTHY MILD TO MODERATE DISTRESS ILLNESS 10

Mental Health Continuum HEALTHY MILD TO MODERATE DISTRESS ILLNESS 10

Mental well-being • Refers to how we are feeling within ourselves and experiencing our

Mental well-being • Refers to how we are feeling within ourselves and experiencing our lives. • Our mental health influences: o how we think, feel, and act. o how we see ourselves, our lives and others in our lives. o our interactions with others o our ability to cope with everyday stresses, to work productively, our decision making. o our ability to realise our potential & abilities.

Some statistics…. • 1 in 4 people experience a mental health difficulty • Half

Some statistics…. • 1 in 4 people experience a mental health difficulty • Half of us will have a family member who has depression at one point in their lives. • According to the WHO; o Stress is ‘the health epidemic of the 21 st century, ’ and the driver of many chronic diseases. o Depression is the leading cause of disability worldwide 12

Mental health problems • Common mental health problems: • • Stress Anxiety, OCD Panic

Mental health problems • Common mental health problems: • • Stress Anxiety, OCD Panic attacks Depression Eating disorders Self harm Suicidal thoughts 13

Depression – the blues or something more? • Some common symptoms o Depressed mood

Depression – the blues or something more? • Some common symptoms o Depressed mood most of the day (feelings of sadness, emptiness, hopelessness), tearful. o Diminished interest in almost all activities o Loss of energy and vitality, tired and fatigued with no physical cause o Sleep disturbance / insomnia / unrestful sleep o Changes in appetite o Difficulty concentrating, indecisive, slowed thinking o Low self-worth, guilt o Suicidal thoughts • Symptoms causing significant distress/ impairment • Present for 2 weeks or more 14

Anxiety disorders • Anxiety becomes a disorder when symptoms become chronic & interfere with

Anxiety disorders • Anxiety becomes a disorder when symptoms become chronic & interfere with our ability to function and our daily lives • Generalised anxiety disorder o (chronic and exaggerated worry & tension, even though nothing seems to provoke it) • • • Panic disorder Obsessive-compulsive disorder (OCD) Phobias Social phobias Posttraumatic stress disorder (PTSD) 15

Stress 16

Stress 16

Stress • Experienced when we perceive that demands made on us exceed our resources

Stress • Experienced when we perceive that demands made on us exceed our resources • Threat vs challenge • Different for us all • Stress tolerance 17

Pressure or stressed out? 18

Pressure or stressed out? 18

Signs of stress • Different for us all • How do I know when

Signs of stress • Different for us all • How do I know when I am stressed? – Physical (How do I feel it in my body? ) – Emotions (What emotions do I feel? ) – Behavioural (What do I do? ) – Thoughts (What do I tell myself? ) • Creating an ‘early warning’ system 19

Key ways to managing stress • External: identify and manage the external stressors: o

Key ways to managing stress • External: identify and manage the external stressors: o What are they? In what way can they be reduced? • Personal: take steps to look after our mental health o Identifying helpful coping mechanisms and behaviours. 20

Work-life balance 21

Work-life balance 21

Balance • What do mean by ‘out of balance’? • How do we feel?

Balance • What do mean by ‘out of balance’? • How do we feel? • No one size fits all….

Balance – wheel of life 23

Balance – wheel of life 23

How boost personal well-being 24

How boost personal well-being 24

Life’s up’s and down’s 25

Life’s up’s and down’s 25

Power of our thoughts 26

Power of our thoughts 26

Power of our thoughts 27

Power of our thoughts 27

Power of our thoughts 28

Power of our thoughts 28

Unhelpful thinking styles • Examples of unhelpful self-talk: o Over-generalising o Disqualifying the positive

Unhelpful thinking styles • Examples of unhelpful self-talk: o Over-generalising o Disqualifying the positive o Catastrophising o Should/ Must o Personalising o Labelling 29

Power of our thoughts • Call to mind recent worry / setback…. . o

Power of our thoughts • Call to mind recent worry / setback…. . o What did you tell yourself about this situation? o Can you identify any of the unhelpful thinking styles? o How did you feel?

Combating negative thinking – how? • Key is to catch negative thinking patterns and

Combating negative thinking – how? • Key is to catch negative thinking patterns and dispute them. • Ask yourself: is what I am telling myself true / helpful / logical? • What is the evidence for that belief ? • Am I being overly harsh on myself ? • Would my peers/ friends/ family agree with it ? • Replace: the unhelpful thought with a more helpful one… 31

Replace the unhelpful self-talk Ø More rational thought / positive affirmation o I’ve always

Replace the unhelpful self-talk Ø More rational thought / positive affirmation o I’ve always coped before. I am adaptable and well-resourced. I am good enough, there is more to me than this, I am well trained for my role, I have the experience, tools and resources to cope, I am well respected by my peers/managers, I can do this!. . . . 32

Replace the unhelpful self-talk Ø Words of advice/ support would your best friend offer

Replace the unhelpful self-talk Ø Words of advice/ support would your best friend offer you about this situation? Ø Words of advice of support would your older self offer you? 33

Remember. . . • Our thoughts are not facts…. “Our thoughts are like rumours

Remember. . . • Our thoughts are not facts…. “Our thoughts are like rumours in the mind. They might be true, but then again, they might not be” (Prof Williams & Dr Penman- Mindfulness) 34

Watch out for perfectionism • Perfectionists are driven to get everything right in a

Watch out for perfectionism • Perfectionists are driven to get everything right in a world in which that is almost impossible to achieve • Practice self-compassion o Be a friend to the person you are today o ‘This doesn’t define me’ o ‘I am enough’ o ‘There is more to me than this’ 35

Recognise our common humanity • You are not alone in how you are feeling

Recognise our common humanity • You are not alone in how you are feeling • Self-criticism isolates o “Why am I the only one who is finding this hard, struggling, not coping, feeling like a fraud, leaving things to the last minute. . ? ” o Drop the concept that we are in some way different. . . 36

Keep things in perspective. . . • Think of a typical stressful event. .

Keep things in perspective. . . • Think of a typical stressful event. . . • Traffic, deadline, someone being rude, losing work on computer, partner on phone, someone not doing something they promised, house left untidy. . • Ask yourself. . • On a scale of 0 -10 how awful was it? • How will I feel about this in a week, month, year? • How big a deal is this really in terms of bigger picture of my life? • Is this truly impt or a ‘side’ issue • Can I learn anything from this?

Focus on what you can control • When we put our efforts where it

Focus on what you can control • When we put our efforts where it can have the most impact we feel empowered & confident. . . • When worry about the uncontrollable – lost, helpless, frustrated, angry & powerless. . . 38

When the going gets tough. . • Where is my focus? • Unhelpful thoughts?

When the going gets tough. . • Where is my focus? • Unhelpful thoughts? (I don’t want to be doing this, this is too challenging, blaming circumstances. . . . ) • Re-focus • What are the long-term benefits of persevering • Why is this meaningful? 39

What else? 40

What else? 40

Weekly well-being check-up • Where’s my mental health today? (0 -10) • • •

Weekly well-being check-up • Where’s my mental health today? (0 -10) • • • Am I drinking enough water? Am I eating a balanced diet? Exercise? Take time to rest? How’s my sleep? Did I feel rested when I woke up? • What is one thing I can do to this week to help my well-being?

Re-balance • Do more of what makes you happy • What are things you

Re-balance • Do more of what makes you happy • What are things you enjoy doing? o (e. g; cycling, catching up with friends, reading, taking leisurely bath, cinema, watching favourite programme, hiking, gardening, socialising, time spent with children……. . ) • Can you find time this week to do one / two?

Take a break & re-charge • Take a break during your working day •

Take a break & re-charge • Take a break during your working day • Be mindful of how you use your ‘downtime’ o ‘No problem–solving’ breaks o Find 5 minutes ‘Quiet Time’ • When at home – unplug & switch off • Digital detox? • How? o Disable alerts/ notifications o No device zone o No device ‘time’

Prioritise & plan • Begin by mapping out the week ahead – What do

Prioritise & plan • Begin by mapping out the week ahead – What do you want to achieve this week? (personal & professional goals) • Categorise ‘To-Do’ list …… • Schedule based on importance & urgency The Eisenhower Matrix 44

Give yourself permission • To say ‘no’ – we don’t need to meet every

Give yourself permission • To say ‘no’ – we don’t need to meet every request life throw us • To stop trying to do it all / set boundaries • To voice your needs & wants confidently • To ask for support 45

Remind yourself of your strengths • Identify your signature strengths • Think back to

Remind yourself of your strengths • Identify your signature strengths • Think back to a recent setback/challenge that you overcame: o What strengths did you draw on during that time? o In what way did your strengths help you? • When was the last time you felt proud of yourself? . . . why?

Practice gratitude Gratitude is the happiness holy grail • How cultivate gratitude? – Gratitude

Practice gratitude Gratitude is the happiness holy grail • How cultivate gratitude? – Gratitude jar / Gratitude journal / team gratitude board/ ‘thank-you’ letter or text Exercise: (choose one to reflect on) o What are three positive experiences you have had this week? o Think of three things that you have done this week that have had a positive influence on someone else o What are three things you are grateful for? 47

Celebrate success! Goal orientated culture: ‘I’ll be happy when. . . . ’ Exercise:

Celebrate success! Goal orientated culture: ‘I’ll be happy when. . . . ’ Exercise: • Instead of waiting until you reach the ‘goal’ ask yourself; o What am I proud of today? o What successes have I had today? 48

Lean into your relationships • Stay connected • Surround yourself with positive support networks

Lean into your relationships • Stay connected • Surround yourself with positive support networks • Recognise, ‘its ok to not be ok’ • Tell someone how you are feeling • ps: (chances are they have guessed you’re not feeling yourself!). 49

Create headspace with mindfulness

Create headspace with mindfulness

Final thoughts…. . • Stop • Start • Continue 51

Final thoughts…. . • Stop • Start • Continue 51

What we covered Understanding mental health and well-being Stress Work-life balance Tips & techniques

What we covered Understanding mental health and well-being Stress Work-life balance Tips & techniques for boosting personal well–being Power of mindfulness 52

Mental health resources Employee Assistance Programme Helplines/ Supports o o o Aware: 1800 804848

Mental health resources Employee Assistance Programme Helplines/ Supports o o o Aware: 1800 804848 GROW Ireland: 1890 474 Pieta House: 1800 247247 or text Help to 51444 Samaritans: 116 123 St Patrick’s University Hospital: 01 249 3333 Mental Health information: o o Your Mental Health. ie Mental Health Ireland. ie See Change. ie Time to Change. org. uk 53

Mindfulness Resources • Any mindfulness book by Padraig O’Morain • A Mindfulness Guide for

Mindfulness Resources • Any mindfulness book by Padraig O’Morain • A Mindfulness Guide for the Frazzled: Ruby Waz • A year of Living Mindfully: Anna Black • Mindfulness: Finding Peace in a Frantic World: Prof M. Williams & Dr. D. Penman 54

Mindfulness App’s • • • Headspace Calm Whirl Buddhify Insight Timer • All available

Mindfulness App’s • • • Headspace Calm Whirl Buddhify Insight Timer • All available on i. Tunes and Google Play 55

Mindfulness Resources: Websites • www. freemindfulness. org • www. wildmind. org • www. pomorain.

Mindfulness Resources: Websites • www. freemindfulness. org • www. wildmind. org • www. pomorain. com • The Daily Bell – free daily mindfulness reminder from www. pomorain. com 56

Thank You 57

Thank You 57