Self-Care Toolkit
“In dealing with those who are undergoing great suffering, if you feel “burnout” setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself. The point is to have a long-term perspective.” ~ Dalai Lama
This is a collection of tools and resources to support awareness about your state of wellbeing. Originally created for nurses, the resources may be helpful to anyone. It starts with an inspirational video, a quality of life assessment, handouts, links to practices, apps, and ends with opportunities for continuing education credits.
If you have 3-5 minutes, here are a few quick suggestions.
- HeartMath Quick Coherence: https://www.heartmath.org/resources/heartmath-tools/quick-coherence-technique-for-adults/
- One Minute meditation: https://www.youtube.com/watch?v=F6eFFCi12v8
- Download an app. See links below.
The Cost of Caring:
“The expectation that we can be immersed in suffering and loss daily and not be touched by it is as unrealistic as expecting to be able to walk through water without getting wet. This sort of denial is no small matter. The way we deal with loss shapes our capacity to be present to life more than anything else. The way we protect ourselves from loss may be the way in which we distance ourselves from life. We burn out not because we don’t care but because we don’t grieve. We burn out because we’ve allowed our hearts to become so filled with loss that we have no room left to care.” ~ Rachel Naomi Remen, MD Kitchen Table Wisdom
Perspective from the front lines of nursing video #1: https://www.studergroup.com/resources/articles-and-industry-updates/insights/may-2016/honoring-nurses-is-a-year-round-priority
Assessment Tool to evaluate your current state of wellbeing: Quality of Life Score Quality of Life Assessment Tool
American Holistic Nursing Association’s definition of self-care: http://www.ahna.org/Home/Resources/Holistic-Self-Care
Stress Management Tools – Options to explore/practice for optimal health:
- American Holistic Nurses Association – The Science of Holistic Stress Management and Practices for Wellness: http://www.ahna.org/Home/Resources/Stress-Management
- Virtual tools to support Nurses’ Mental Health – online resources to support your mental health and well-being
- HelpGuide.org is a trusted guide to emotional & social health in partnership with Harvard Health Publications a publishing division of Harvard Medical School: https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- Heart Math has a “Quick Coherence” is technique that can be practiced and used for 1-2 minutes anytime, anywhere. It’s been proven to reduce the effects of stress, improve overall health and increase energy levels. It can be done on-the-go in the midst of a busy day or during a scheduled quite time for 5-7 minutes or more at a time. It’s simple, easy and is pleasant to practice leaving you with a feeling of inner calm and mental clarity.” https://www.heartmath.org/resources/heartmath-tools/quick-coherence-technique-for-adults/
- Anxiety Release Technique® (ART) is a derivative of Emotional Freedom Technique® used with permission of The Beyond Surgery Program®. A quick and easy tool to use to reduce anxiety. Anxiety Release Technique
- A Finger Labyrinth can be used to focus and calm the mind. Finger Labyrinth
- Developed by Jane Buckle, PhD, The “M technique” is a gentle, light touch technique. It is calming and suitable for anyone. M Technique Guide Link to M-Technique link for Hand: https://www.youtube.com/watch?v=OfZxM6jTr9s
- Gratitude practices: Gratitude brings us happiness. Through research by Robert Emmons, happiness expert Sonja Lyubomirsky, and many other scientists, practicing gratitude has proven to be one of the most reliable methods for increasing happiness and life satisfaction; it also boosts feelings of optimism, joy, pleasure, enthusiasm, and other positive emotions.
- Apps of interest to support meditation and guided relaxation practice:
https://www.calm.com/blog/take-a-deep-breath
https://www.whil.com/ (free)
https://insighttimer.com/ (free)
Resilience in Challenging Times (free)
https://www.tarabrach.com/pandemic/
Additional resources:
- A Registered Dietician’s Power-packed snacks ideas Snacking for Healthcare Professionals from a Dietitian’s Perspective
- Resources for Suicide Prevention and Risk Assessment: http://cssrs.columbia.edu/the-columbia-scale-c-ssrs/cssrs-for-families-friends-and-neighbors/
- Journal articles
- The Yoga of Collaboration in Nurses and Nursing. http://yoganurse.com/the-yoga-of-collaboration-in-nurses-and-nursing/
- “The Urgency of Creating a Culture of Caring: Start With You!” The Urgency of Creating a Culture of Caring
- AHNA August 2016 Beginnings Journal Magazine issue on Self Care reprinted with permission of the American Holistic Nurses Association, copyright 2017. 2016 August Beginnings
Prayer: Do you have a prayer request? Send it in an email to prayers@cpgh.org and it will be addressed. Begin and end each day with prayer time. Whatever your tradition or beliefs, observe this quiet and active time to connect with God. Use this time of reflection as focused preparation to what is unfolding around you. Lift your praises, thanksgiving, burdens and requests to God. As you begin and end your times of prayer focus on silence, listening, quietness and peace.
“The Spiritual Care Association, released the first evidence-based white paper on the integration of spiritual care in nursing practice—- Spiritual Care and Nursing: A Nurse’s Contribution and Practice. This new statement is designed to help guide the field, empowering nurses to better integrate basic levels of spiritual care into their practice, raise their comfort levels in addressing spiritual issues, and understand when to refer to professional chaplains to provide in-depth support.”
CARE4U2 provides a safe, confidential space to discuss events and to receive support in a timely manner following an adverse event or a critical incident (for CPH employees only). You can email CARE4U2@cpgh.org to begin access to this support.
Online wellness courses with CE’s and CME’s available:
