Self+Care

Self Care
BACKGROUND INFORMATION

Many people in leadership positions can be extremely busy and become over worked, during this time self care is usually neglected and fairly low on people’s priority lists. But it is important for us to remember that it is a critical part of leadership.

There are many different definitions for the word stress. Most of us have experienced stress at some stage in our lives but it is hard to put that into words, particularly when each individual may experience stress in a different way.

Some commonly accepted definitions of stress are:

‘stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. ‘

‘stress is the body's reaction to a change that requires a physical, mental or emotional adjustment or response. Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or anxious.’

When people become stressed and are under pressure they may be more likely to drink alcohol or smoke. People who are stressed may not exercise or eat properly. They may cut down on sleep, or worry so much that they sleep badly. These things are all likely to harm health. There is also a well established link between stress and heart disease and stress and damage to the immune system. All of these things should give us plenty of reasons to spend some time putting ourselves first, even when in a position of leadership.

Lack of self care and high stress levels can eventually lead to a burnout. There are some important signs to look out for – anger, bitterness, loneliness, guilt that you’re not doing enough work, deteriorating relationships, difficulty getting along with other people.

- “I am not striving for perfection. I just want to be a better me, family member, co-worker, leader. And it seems the more I tend to befriend myself, the more I can show up as the leader/person I aspire to be.” Marcia Hyatt (co-founder of the Centre for Emerging Leadership)

- “If you don’t care for yourself, you won’t make it.” Beth Davis ( director of Caring Connection)

- “Take care of yourself. Put the oxygen mask on yourself first, and then you will be able to help the person next to you.” Beth Davis ( director of Caring Connection)

Click here to watch a video presented by Marcia Reynolds on Self Care For Leaders.

﻿RELAXATION IDEAS Relaxation is the opposite of stress. It helps reduce tension levels and reverse the symptoms associated with stress.

It is definately worth finding time throughout your day to relax.

- Time out - set a timer for 10 minutes and use that time to just sit in silence and relax.

- Write in a journal

- Meditate

- Exercise

- Tai Chi

- Deep breathing - breathe slowly in through your nose, filling your lungs, then release the air through your mouth.

- Yoga - take a class or buy a DVD or book so you can do it in the comfort of your own home.

- Take a long bath

- Have a massage

- Laugh

HELPFUL TIPS FOR POSITIVE SELF CARE - Self care is different for everyone you have to find something that suits you.

- Making gradual changes means they are more likely to stick – work in progress.

- Healthy Diet – avoid starchy food, added sugar artificial preservatives and oversized portions. Drink lots of water.

- Sleep – Sometimes it is important to cut out evening activities and working at home to ensure you get enough relaxation time and sleep.

- Regular Exercise – to improve attitude, energy and brain function. This could be as simple as taking a walk after dinner or 15 minutes of aerobics.

SOURCES:

The following websites will provide you with some extra information on stress, personal wellbeing and self care.

Stress Information Tips and Ideas To Help You Unwind 60 Ways To Nurture Yourself Self Care For Leaders