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Tools for Self Care Biloxi, MS

Tools for Self Care Biloxi, MS. - Tanya Brown. THOUGHTS. You only have 3 things you can control in your life: The THOUGHTS you THINK The IMAGES you VISUALIZE The ACTIONS you take - BEHAVIOR. Turn Negative Situations into Positives.

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Tools for Self Care Biloxi, MS

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  1. Tools for Self CareBiloxi, MS - Tanya Brown

  2. THOUGHTS • You only have 3 things you can control in your life: • The THOUGHTS you THINK • The IMAGES you VISUALIZE • The ACTIONS you take - BEHAVIOR

  3. Turn Negative Situations into Positives • It is not the circumstance that raises our anxiety and stress levels. It IS the way we REACT to them. For Example: E.R.O ~ Event; Response; Outcome

  4. Blaming and…E.R.O • Blaming people or situations for our shortcomings is not the solution. We do not take responsibility for ourselves and actions by doing this. • MS had GOOD REASON to make excuses! • You MUST learn how to overcome it for personal and professional success AND survival • HOW?

  5. EX: Change your R.E.O Cont. • Change your RESPONSE – [R] to the EVENT – [E] until you get the OUTCOME – [O] you desire • HOW? • When you respond to an event with, “I hate MS because of what happened. I am moving.” • There is ALWAYS traffic and I hit every red light. • TRY THIS! • Sure, MS has had its challenges, but I am grateful that I live in such a great state with wonderful friends. • There is nothing I can do, so I might as well as accept it and I will get to my destination when I arrive. • IT IS A SKILL! DON’T GIVE UP!

  6. E.R.O Exercise • YOUR Event: • YOUR Response: • YOUR Outcome: • SAME Event: • YOUR NEW Response: • YOUR NEW Outcome:

  7. Anger, Fear, Request and Love • We are MASTERS at making NEGATIVE self criticism statements • Take a negative statement: “You are so stupid for doing that” • Replace it with an ANGER statement: • I am so mad at you that you did that. Replace it with a FEAR statement: • I am afraid that you will get hurt the next time you do that Replace it with a REQUEST statement: I want you to be more mindful of how you treat yourself Replace it with a LOVE statement:I love you so much that I only want the best for you

  8. MINDFULNESS DEFINED • Mindfulness, which is an attentive awareness of the reality of things (especially of the present moment) Wikipedia • Cultivating non-judgmental awareness in day to day life. (Stahl & Goldstein; A Mindful-Based Stress Reduction Workbook)

  9. Purpose of Mindfulness • To reduce stress (personal and professional), anxiety, pain and illnesses. Increase quality of sleep and relationships • Leads to compassion, peace, harmony and over all well-being • Helps to focus on the HERE and the NOW and not worry about what has NOT yet happened • Doing things with INTENTION brings peace • Begins to be a JOURNEY not a CHORE

  10. Thich Nhat Hanh “Every mindful step we make and every mindful breath we take will establish peace in the present moment and prevent war in the future. If we transform our individual consciousness, we begin the process of changing the collective consciousness” (2003, 56). You MUST start to experience peace with yourself FIRST then share it with the world.

  11. Mindfulness Exercise • In the book Mindfulness, Bliss and Beyond, Ajahn Brahm describes his own personal experience of conscious observation... “The mind is like a megawatt searchlight, enabling you to see so much deeper into what you are gazing at. Ordinary concrete becomes a masterpiece. A blade of grass literally shimmers with the most delightful and brilliant shades of fluorescent green. ..the pretty becomes profound and the humdrum becomes heavenly under the sparkling energy of power mindfulness.”

  12. Mindfulness and the Body • Listen to your body. It IS telling you things: • Pleasant or unpleasant feelings, stress, physical tension, thoughts and emotions • Sit still and as quiet as you can and be mindful of what you are experiencing. • Journal it and then CHANGE it if you feel the need

  13. Mindfulness in Work and Life: • Approach everything you do with complete awareness. • Washing Dishes: • Feel the suds in the soapy water • Feel the temperature in the water. • Focus your attention on your breath. Whatever it is that needs your attention, acknowledge your breath. This will help you come back to the present moment.

  14. WHAT IS STRESS? Stress is how the body reacts to a demand, stressor, real or imagined; good or bad. wikipedia • Stress serves as a defense mechanism: fight or flight response. It protect us from danger and can save your life. • Stress can increase your energy and productivity. • It can keep us alert and concentrate on tasks that need attention. • BUT! Stress can be your enemy! • It can cause long term health concerns. It can decrease your immune system, release cortisol, increase blood pressure and heart rate causing a heart attack. It can affect your moods which may damper your relationships and quality of life. It can make you depressed because you are so overwhelmed. • Simply! You Lost Your Joy!

  15. Symptoms • IRRITABILITY • MOODINESS • Lack of Concentration • Decrease/Increase in Sleep • Dry Mouth • Headache • Over/Undereating • Chain smoking • G.I. Problems • Feeling Faint • Hair twirling • Decrease Libido • Fingernail bitting • Depression • Confusion • Ulcers • Drinking Excessively • Skin Problems

  16. Stress Exercise • Identify a Stressor – examine this list and circle one that applies • Abuse noise • Anger Sexuality • Change Threats • Children Work • Conflict Worry • Death OTHER --- • Disappointment • Divorce • Family feaer finances • Grief • Illness • Loss • Mistrust

  17. Examine Impact & Taking Control • Describe the situation in detail. • What was your reaction? • There are things we can control in our lives and others we cannot. • Life is 10% of what happens to us and 90% how we react to it.

  18. COPING STRATEGIES • Seek Support Be Flexible • Manage Your Time Be Assertive • Exercise Relaxation Tech. • Arrive on Time Be Proactive • Listen/Play Music Meditate • Breathe Eat Healthy • Make Lists Laugh OFTEN • Sleep Count to 10

  19. Re-evaluate Situation/Event • How could you have handled the event differently knowing the coping skills above?

  20. COPING SKILLS COPING SKILLS are a set of human skills acquired via teaching or direct experience that are used to handle problems and questions commonly encountered in daily human life. Self Care is personal health maintenance to improve or restore health, or treating or preventing disease; .includes physical, emotional, and spiritual well-being.

  21. Coping Skills Journal, Journal, Journal, Journal, Journal!!!!!!! Review Coping Strategies Handout

  22. Let’s Meditate!!! • GET COMFORTABLE • LOOSEN ANY TIGHT CLOTHING • REMOVE SHOES – IF YOU LIKE • HANDS ON LAP – PALMS UP • CLOSE EYES ENJOY!

  23. References • Canfield, J. & Switzer, J. (2005). The Success Principles. How to get from where you are to where you want to be. • Najavits, L. (2002) Seeking Safety: A treatment manual for PTSD and substance abuse. • Stahl, B. & Goldstein, E. (2010). A Mindfulness-Based Stress Reduction Workbook. P. • http://www.the-guided-meditation-site.com/mindfulness-exercises.html

  24. Thank You!

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