California Institute of Integral Studies Ethics and Professional Law MCP -Doris Bersing, Ph.D.
6/5/2016
SELF-CAREANDPROFESSIONALSUPPORTTOAVOIDSTRESSANDBURNOUTWecanavoidnumerousethical-legalpitfallsjustbybeingcentered.Yet,tobecenteredyouneedtobesane!Youlearnthowtocoveryourbackandyourpracticeandhowtoactethicallyandlegally…Now,themostimportantpartofyourpracticeISTOUSEINTEGRITY,AND“DRIVEDEFENSIVELY”…DONOTBEAFRAIDOFTAKINGRISKSBUTDOITWHILEtakingcareoftheconsequences!
Howtotakecareofyourself…howtoavoidbeingburned-out?
� Recognizethesignsofdanger!� Projectyourcareerintodifferentspansoftime(short-term;mid-term;long-term)� Berealisticwhensettingthetimeframestoreachyourgoals.� Balanceyourcareergoalswithpersonalandsocialaccomplishmentsandinterests.� Takecareofyourphysicaltoo(eatwell,exercise,restenough)
HowYouCanPracticeSelf-Care1. Identifywhatactivitieshelpyoufeelyourbest.Self-careisindividual.Self-careforonepersonwill
meansomethingcompletelydifferentforsomeoneelse.Onepersonmayneedmorealonetime,forexample,whileanothermaynurtureherselfbyspendingmoretimeoutwithfriends.”
2.Putitonyourcalendar—inink!Takeacloselookatyourcalendarandcarveoutoneortwohoursforself-careandsticktoit.Thismaytakeextraprep,butit’sworthit.ForAdams,themorningsarethebesttimetoexercise,soatnight,shelaysoutherworkoutandprofessionalgearandanythingelsesheneedsforherday.Keepaneyeoutforspecialevents,too.“WhenIseeinformationaboutaculturaleventthatIwouldenjoy,ImakeareservationorpurchaseticketssothatIhavesomethingpleasurableonmycalendar.Ifyou’recrunchedfortime,graduallyincreaseyourself-careeachmonthbyafewminutes.3.Sneakinself-carewhereyoucan.Ifyoudon’thavehugechunksoftime,youcanstillfitinlittlemomentsofrelaxation;don’twaittoaddself-caretoyourlifeuntilyourschedulefreesup.(Youmightbewaitingawhiletoforever.)Startingisthemostimportantsteptotake.Evenifyoutakejustfiveminutestocloseyoureyesandtakeafewdeepbreaths,itcanhelpyourstresslevel.A10-minutewalkmakesabigdifference.Don’thesitatetogetcreativeeither.Useyourtimebetweenclientappointmentstolistentomusicanddance.4.Takecareofyourselfphysically.Thismeansgettingenoughsleep,eatingnutritiousfoodsandexercising.Whenyouphysicallytakecareofyourself,youwillreapthebenefitsemotionally,psychologically,health-wise,andinyourrelationships.5.Knowwhentosayno.Yourhealthandwell-beingcomefirst,eliminateanythingthatdoesn’tfeelfulfilling.Ifyouhaveahardtimesayingno,readhowtosaynoandhavebetterboundaries:http://psychcentral.com/blog/archives/2009/10/20/just-say-no-10-steps-to-better-boundaries.
California Institute of Integral Studies Ethics and Professional Law MCP -Doris Bersing, Ph.D.
6/5/2016
6.Checkinwithyourselfregularly.Askyourselfthefollowingcriticalquestions:“Areyouworkingtoomuch?Doyoufeeltappedout?Whatdoyouneedtotakeaway,andwhatwouldyouliketoadd?”7.Surroundyourselfwithgreatpeople.Makesurethatthepeopleinyourlifeareupbeat,positiveandknowhowtoenjoylife.8.Considerthequalityofself-care.Goforquality,especiallywhenthequantityislacking.Forinstance,ratherthangettingsuckedintochannelsurfingforhours,watchtheshowsyou’verecorded.ByminimizingyourTVtime,youhavemoretimeforotherbetterthings.9.Rememberthatself-careisnon-negotiable.Inordertoliveahealthyandrewardinglife,self-careisanecessity.Withthatattitude,itbecomesverynaturalandeasytodo,Usesomeprofessionalresources:� CAMFTCrisisResponseTeams–differentcountiesinCA.� DisasterandCrisiswebsitesandOffices(Suicidecriseshotlines;griefandlossservices;compassion
fatigue;PTSDfederalagency,andothers…Checkyourcoursereader–2pagesbeforelast)Wheneverythingfails…andinmomentsofcrisis:TakeCareofyourself!!!
• Acceptyourfeelings,includingdespondencyandanger–donotjudgethemoranalyzethem!• Rememberwhyyouareahelpingprofessional.• Valueyourtrajectory,work,knowledge,andexpertise.• Practicewhatyoupreach:Takeiteasyonyourself!• BalanceyourGOALS,andyourlifestyleanddonotoverdoandoveralldonottrytobesuper-
therapist!!!
Take the risk of being fried… Just follow your moral compass and play safe!
Good Luck!
