Self-Care Practice for Social Workers

Common Stress Associated Diseases

Diminished Immunity Headache Fatigue Anxiety Depression Alcoholism

Weight gain
Hypertension Heart Disease Psoriasis/Eczema Digestive problems

Substance abuse
Insomnia Irritable bowel syndrome Fibromyalgia Decreased sex drive

 Significant personal and professional problems can occur if social workers do not address the unique challenges that this work presents.
Experience personal and professional burnout exhibited by irritability and feelings of hopelessness. Exhibit physical manifestations resulting from the stress related to working in complex situations. May develop personal and/or professional difficulties relating to others as a result of working in complex situations. Job performance may be adversely affected due to working with complex situations.

Overview of Terminology
Stress: A state of disharmony or a threat to homeostasis

Physiological changes increase alertness, focus, and energy

Perceived demands may exceed the perceived resources
Coping: The ability to maintain control, think rationally, and problem solve Resilience: Resistant quality that permits a person to recovery quickly and thrive in spite of adversity

Stress
Eustress

Manageable Stress can lead to growth and enhanced competence

Distress

Uncontrollable, prolonged, or overwhelming stress is destructive.

Acute Stress

Immediate response to a threat or challenge

Chronic Stress

Ongoing exposure to stress, may seem unrelenting

Sources of Stress for Social Workers in Mindanao

Stages of the Stress Response

General Adaptation Syndrome of Hans Selye (1907-1982)

Alarmwhen one feels threatened

Activation of the fight or flight reaction

Resistancemobilization of resources to solve the problem

Continued stress causes adaptation

Exhaustion
Adaptation fails and level of function decreases

Exhaustion
Occurs when the demands of the stress exceeds the persons ability to adapt. Functioning declines

May result in health problems

Physical symptoms

Mental symptoms

Signs & Symptoms of Stress

Cognitive

Decreased concentration, comprehension, & memory

Behavioral

Irritability, withdrawal, violence

Emotional

Fear, anxiety, depression, fatigue

Physiological

Increased BP, HR, Respirations, etc Somatic symptoms Decreased immune response

What can you do to protect yourself?

 Realistic expectations

Promote Adaptive Coping

Set realistic goals

Planning

Anticipate problems, have a backup plan

Reframing

Change the way you look at things

Relaxation

Learn relaxation techniques, take time-out for leisure

Discuss the problem

Utilize existing social supports to problem solve

Promote Adaptive Coping

Training
Prepares for stressful events

Nutrition
Eat healthy, avoid skipping meals

Exercise
Include regular exercise

Sleep
Get adequate sleepavoid fatigue

Avoid Maladaptive Coping

Blurring of boundaries Avoidance/withdrawal

Negative attitude
Anger outbursts Alcohol/Drugs Hopelessness Negative self-talk Resentment Violence

Promote Resilience Factors

Positive Role Models Optimism Humor Moral Compass Altruism

Religion & Spirituality

Social Support

Positive Role Models

Transmit:

Attitudes
Values Skills Patterns of thoughts and behaviors

Optimism
Positive Beliefs
Associated with well being Cognitive reframing Positive thinking Refute the negative thinking Believe in a meaningful cause

It is important to acknowledge relevant negative factors

Humor
Highly effective Mature coping mechanism

Another of the souls weapons for the fight for self-preservation, it is well known that humor, more then anything else in the human makeup, can provide an aloofness and the ability to rise above any situation, even for a few seconds.
Viktor Frankl

Moral Compass
Conduct a moral inventory

Look not for any greater harm then this, destroying the trustworthy, self-respecting, wellbehaved man within you. Epicetus
Maintain your integrity

Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
Viktor Frankl

Altruism

Unselfish regarding the welfare of others Believe in a meaningful cause Mutual cooperation
Activates of the brains reward center

Religion & Spirituality

Associated with psychological and physical well being

Guards against despair

Provides social support Provides positive role models Provides a positive mission

Social Support

Social support has a profound effect on life expectancy Patients have better outcomes with strong social support Isolation and poor social support are associated with a poor stress response Few hardy individuals go it alone

Cognitive Coping Skills

Cognitive Restructuring
Identification of Thoughts Introduction and practice of coping thoughts Shifting from self-defeating to coping thoughts Introduction & practice of reinforcing self-statements

Using Strengths to Actively Cope & Enhance Resiliency

Recognize skills and talents
Inventory strengths

Use your strengths and talents

Decide what works

Actively cope
Apply concepts to enable active coping.

Direct-Action Coping Skills

Identify escape routes
Counting to 60 Leaving the room Talking about something humorous

Coping strategies
Reframing Social Support Appropriate ventilation but be careful of too much rumination

Mental Relaxation
Distraction Imagery

Physical Relaxation
Yoga Meditation

Review

Stress is part of everyday life

It can promote growth and competency
If unrelenting or overwhelming it can cause adverse effects

Adaptive coping enhances resilience Maladaptive coping causes additional problems Enhanced coping increases resilience while diminishing the adverse affects of stress, thus promoting health

Review: Practical Tips

Set realistic expectations Exercise regularly

Eat healthy
Get adequate sleep Maintain a work-leisure balance Positive Reframing & optimism Enhance social support