Definitions
The practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.
What is self care?
Exhaustion, head aches, grinding your teeth, sore back and neck.
What are physical signs?
Caregivers are commonly affected by vicarious trauma
FACT
Self care reduces stress
TRUE
What is physical wellness?
maintaining a healthy body.
e.g. going to doctors appointments, making sleep a priority, exercising or stretching
A state of emotional, physical, and mental exhaustion that occurs when a person provides long-term care for a loved one with a chronic illness, disability, or aging-related needs
What is burnout?
Anger and irritability, feeling helpless, problems in personal relationships
What are Behavioral Signs?
Self care is not necessary for all caregivers because some caregivers have siblings and paid caregivers.
MYTH
Self care is NOT one clear, defined thing
TRUE
What is emotional wellness?
being able to understand, manage, and express one's emotions in healthy ways.
e.g. Identifying and labeling emotions accurately, using coping skills to manage stress
Coping with stress by shutting down and disconnecting.
What is avoidance?
Depression, negative self image, guilt, helplessness
What are Emotional signs?
Practicing self care means choosing yourself over others
MYTH
Self care is a new age trend that is NOT evidence based.
FALSE
What is social wellness?
creating and nurturing healthy, supportive relationships with people around you.
e.g. talking to a friend, attend a support group, building better communication skills
Excessive alertness for potential threats or dangers at and outside of caregiving. Always being "on" and "on the lookout"
What is hypervigilance?
Trivializing a current experience by comparing it with another situation that we regard as more severe.
What is minimizing?
Self care is all or nothing.
MYTH: It doesn't need to be an entire day of "pampering" it can mean a 10 minute mindful walk
Self care is anything that soothes you
FALSE: there are unhealthy ways to practice self care
What is environmental wellness?
a healthy and sustainable relationship with the natural world.
e.g. taking a hike, or walk in a local park, camping, swimming and any outdoor activity that you enjoy
Internal changes in those who engage empathetically with someone affected by trauma. Focuses on effects of exposure to details about another person's trauma.
What is Vicarious trauma?
Increased anxiety, concerns about safety, diminished concentration
What is Secondary traumatic stress?
Self care does not have to cost money
FACT
You need self care because something is wrong with you
FALSE
What is intellectual wellness?
Critical thinking, creativity, curiosity
e.g. learning something new, crossword puzzles, painting/drawing