The early career psychologist and self-care:
Finding balance somewhere between Nike and Nancy Reagan
Jill Oliveira Gray, Ph.D.Na Pu’uwai Native Hawaiian Health Care System, Tripler Army Medical
Center
Why self-care?
Early career psychologist’s dream
Job search yields ample job offers and decision process well underway upon completion of doctoral and/or licensing requirementsSmooth transition to practice/academia occurs exactly when you’re ready for itAll you really need to know you learned in graduate schoolWork demands never amount to as high as they did when you were in graduate schoolUnlike grad school, work has a definite beginning and end time
Early career psychologist’s reality
Truth is…everything you’re supervisors warned you of came true
My realityFirst full-time clinical position in rural community on Molokai (2001)Maintain part-time employmentat Tripler to supporttraining programSupervise and train throughoutDeveloping internship & post-doctoral training program with colleagues: I Ola LahuiAPA and HPA involvement
CRH committee (2003-2006)RxP committee co-chair
Associate Editor, Div 18, Psychological Services
Oahu
Molokai
Helpful words of wisdom
You can cope well or cope poorly Lose the affectAlways expect to write at least 3-5 drafts of a work productGood work doesn’t happen in isolationTrust yourself
Time to assess
How important is it for you to engage in self-care? (1-10)
How confident are you that you can engage in self-care? (1-10)
Importance & EfficacyImportance = 10Efficacy = 6-7
Self-awarenessWhat are my priorities?Am I giving all these priorities the time and attention they need to prosper?
Balance is keyNegotiation and problem solving are invaluable…and constant
I’m here
Set exercise goalsAccept that I can’t exercise as
much as I’d like,but enough to keep my sanity
Other strategies I’ve used
Make necessary, but difficult decisions, to improve personal life (1995 - 2004)Sought therapy to help with significant challengesStimulus controlSaying no without guilt (Just Say No!)Acceptance (Just Do It!)Spirituality
Acceptance, enjoyment, enthusiasm (Eckhardt Tolle, A New Earth)
Never too late…
Do your own self-care inventory regularlyHow much are you doing?Is it enough?Where do you need to improve?How will you make changes?
Talk the talk and walk the talkSupport trainees and peers in their own self-care endeavorsBe a role model for others
