Self Care Caring for Yourself While Caring for

Self Care Caring for Yourself While Caring for Others

What Is Going On? • The amygdala is our internal alert system Amygdala ask- Am I safe? • Covid-19 messaging of contagion/illness/death Amygdala hears- I am not safe • Youth workers’ amygdala functions in a state of higher alert. • Manifestation of emotion via behavior- Control • Contagion of Anxiety

Compassion Fatigue A state of exhaustion and dysfunction – biologically, psychologically, and soci ally as a result of prolonged exposure to compassion stress

Compassion Fatigue

Put your Oxygen Mask on First

It’s OK to Grieve Grief/noun/a deep poignant distress caused by, or as if by, bereavement • • • Kuebler-Ross Stages of Grief Denial Anger Bargaining Despair Acceptance • Practice Self Care • Acknowledge your losses • Allow yourself to express emotions • Remember that you are not alone • Be Open Joy

Get in a Routine • Plan time for work, relaxation Routines help us stay productive and reduce stress when our typical schedule changes. and fun • Incorporate quality time • Wake up and go to bed at the same time • Eat regularly and plan meals in advance

Stay Active Exercising regularly is one of the most important forms of self care and staying active can help keep us emotionally balanced • • • Go for a run/walk Do yoga Stream an exercise video Try a virtual workout Exercise with family members

Inspire Yourself Make sure that the content you digest is inspiring and positive. Find content that helps you cope with challenging times. • • • Read a book Watch an online concert Take a virtual tour Enjoy a movie Practice your craft Try a new hobby

Scroll Intentionally • Ensure the articles you read are from vetted sources Be intentional about your exposure to digital media. Avoid things that cause you stress and anxiety • Don’t share information unless it is from a reputable source • Focus on content that provides information, not fear • Avoid accounts that incite panic or chaos • Limit exposure of children or vulnerable people.

Give Yourself Grace • “Flip the Script” • Don’t focus on faults or Remember that these are unprecedented times. You • are not expected to function perfectly. Instead, • do the best you can. inadequacies It’s OK that things are not “normal” Remind yourself that we will get through this • Allow for mistakes and develop a plan to recover from them. • Remember that we are all in this together

Physical Self Care • • Sleep Stretch Walk Exercise Healthy Food Water Limit Caffeine/Alcohol/Sugar Rest

Emotional Self Care • • • Stress Management Emotional Regulation Emotional Expression Forgiveness Compassion Kindness

• Boundaries (physical and mental) Social Self Care • • • Social Supports Positive Social Media Communication Togetherness Ask for Help

Spiritual Self Care • • • Alone Time Mindfulness Connection Nature Release Sacred Space

How to Help Others Talking to Children about COVID-19 • • Give the Facts in a Developmentally Appropriate Way Talk about what you Can Do and Assign Tasks Check in Regularly Answer Questions https: //www. cdc. gov/coronavirus/2019 -ncov/index. html

How to Help Others • Be A Role Model • Explain Social Distancing/Stay in Place Order • Maintain Positivity • Limit Exposure to Media • Stay in Touch • • • Keep a Routine Make Plans Identify Ways to Help Others Ensure Basic Needs are Met Offer Support and Affection

How to Help Others Practice Mindfulness Recognize- What are you feeling? Loss of Control? Identify the Emotions Allow- Create Space for Feelings. Let them be felt. Investigate- What is Needed? Nurture- Support is available. "It's okay, I'm here. I'm not leaving. " https: //www. npr. org/2020/02/03/802347757/a-conversation-with-tara-brach-mindfulness-tools-for-big-feelings

Focus Your Empathy Switching between Work-On and Work-Off Modes • Make Switching a Conscious Process. Tell Yourself What you are Doing • Use Images to Help you Distinguish the Different Modes (signs, pictures, cards) • Develop Rituals that Help You Switch as you Start and Stop Work • Don’t Compromise One Mode for the Other • Prioritize Tasks During Each Mode https: //proqol. org

Resources • Coping With Stress During Infectious Disease Outbreaks, https: //store. samhsa. gov/product/Coping-with-Stress-During. Infectious-Disease-Outbreaks/sma 14 -4885 • Centers for Disease Control and Prevention, Coronavirus Disease 2019 (COVID-19), https: //www. cdc. gov/coronavirus/2019 ncov/prepare/children. html • Handwashing and Hand Sanitizer Use at Home, at Play, and Out and About, https: //www. cdc. gov/handwashing/pdf/hand-sanitizer-factsheet. pdf • NASP COVID-19 Resource Center, https: //www. nasponline. org/COVID 19

Whitney Nixon Service Provider Support Director Indiana Trafficking Victims Assistance Program 317 -500 -4806 wnixon@indysb. org