Self-care

or
Caring for Carers

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 Learning Global Data: 24,257,989
Outcomes:
as of August 28, 2020 World Health Organization Report

• Describe principles of self-care, and

• How to conduct activities that facilitate self-care

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Activity 1: Mindfulness Exercise

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 Activityas2: GlobalWorksheets
Personal Data: 24,257,989
of August 28, 2020 World Health Organization Report

With the use of pen/pencil and a bond

paper, test your drawing skills by creating
your own version of the illustrations that are
on the next slides whose parts will represent
the elements of your journey as a service
provider.
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Activity guide:

Left part: Right half:

What are your What do you still

strengths in terms of: need to develop
to be a better
knowledge, skills, service provider?
and attitudes?

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Activity guide:
Roots: Who are the people that compose
your support system?
Trunk: What are your strengths, skills, and
values?
Leaves: What are your wishes and
dreams?
Wind: What challenges do you face in
life?
Fruits: What have you achieved in the
past?
Branches: What are your coping
techniques?
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 Global
ReflectData: 24,257,989
on your answers:
as of August 28, 2020 World Health Organization Report

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 Global TOUGH
TO GET YOU THROUGH Data: 24,257,989
TIMES, IT IS IMPORTANT TO:
as of August 28, 2020 World Health Organization Report

 Know who you are (your values, skills and strengths)

 Where to get help (your support system)
 What you are up against (the challenges)
 What you can do to bear these challenges (coping techniques)
Humor, seeking support, relaxation, mindfulness, meditation…
 Be reminded of what you still want to achieve (wishes and dreams)
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• Emergency responders are hidden victims in the aftermath of disasters.
• We are exposed to various kinds of stressors:
 The visible impacts of the disaster on the environment
 The psychosocial effect on the members of the community, and
 The demands of our work.
• Learning how to care for ourselves is important so that we become
effective sources of support to the people we are serving.

Department of Health, Philippines

 Global Data: 24,257,989
Common Stress Reactions of Carers
as of August 28, 2020 World Health Organization Report

• Difficulties sleeping • Confusion, lack of attention, and

• Substance use difficulty making decisions
• Disconnection and numbing • Physical reactions (headaches,
• Irritability, anger, and frustration stomachaches, easily startled)
• Vicarious traumatization in the form • Depressive or anxiety reactions
of shock, fearfulness, horror, • Decreased social activities
helplessness • Diminished self-care

Department of Health, Philippines

 Global Data: 24,257,989
Sources of stress for service providers
as of August 28, 2020 World Health Organization Report

 Long working hours

 Overwhelming responsibilities
 Lack of a clear job description
 Poor communication or management
 Unsafe working conditions
 Hearing stories of people’s pain and suffering
 Exposure to destruction, injury, death or violence

Department of Health, Philippines

 Global Data: 24,257,989
Ways to manage your stress
as of August 28, 2020 World Health Organization Report

● Think about what has helped you cope in the past and what you can do
to stay strong.
● Try to take time to eat, rest and relax, even for short periods.
● Try to keep reasonable working hours so you do not become too
exhausted. Consider, for example, dividing the workload, working in shifts
during the acute phase of the crisis and taking regular rest periods.

Department of Health, Philippines

 Global Data: 24,257,989
Ways to manage your stress
as of August 28, 2020 World Health Organization Report

● Remember that you are not responsible for solving all of people’s
problems. Do what you can to help people help themselves.
● Minimize your intake of alcohol, caffeine or nicotine and avoid
nonprescription drugs.
● Check in with fellow helpers to see how they are doing, and have them
check in with you. Find ways to support each other.
● Talk with friends, loved ones or other people you trust for support.

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 Global Data: 24,257,989
Reflection points after helping in a crisis situation
as of August 28, 2020 World Health Organization Report

● Talk about your experience of helping in the crisis

situation with a supervisor, colleague or someone else
you trust.
● Acknowledge what you were able to do to help others,
even in small ways.

Department of Health, Philippines

 Global Data: 24,257,989
Reflection points after helping in a crisis situation
as of August 28, 2020 World Health Organization Report

● Learn to reflect on and accept what you did well, what did
not go very well, and the limits of what you could do in
the circumstances.
● Take some time, if possible, to rest and relax before
beginning your work and life duties again.

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Reminder Global Data: 24,257,989
as of August 28, 2020 World Health Organization Report

● If you find yourself with upsetting thoughts or memories about the event,
feel very nervous or extremely sad, have trouble sleeping, or drink a lot of
alcohol or take drugs, it is important to get support from someone you
trust.
● Speak to a health care professional or, if available, a mental health
specialist if these difficulties continue for more than one month.

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Reminder Global Data: 24,257,989
as of August 28, 2020 World Health Organization Report

● Practice self and team care

● Ask the following questions:

Before During After

Are you How can you stay physically and How can you take
ready to emotionally healthy? How can you support time to rest, recover,
help? colleagues and they support you? and reflect?

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Reminder Global Data: 24,257,989
as of August 28, 2020 World Health Organization Report

● It is best for helpers to be connected with an agency or group to ensure

safety and good coordination.
● When your helping role in a crisis is over, be sure to take time to rest,
recover, and reflect.

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 At the end of the day, it is our personal decision to
assess/evaluate ourselves if we already need
help/support.

Let us be mindful of our wellbeing so that we can adapt

helpful coping strategies and be truly resilient as a
person and a Health Care Provider.

Always remember that there is

NO HEALTH WITHOUT MENTAL HEALTH!

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Thank you for actively participating!