Take a Beat: Prioritizing Self-Care When You’re Booked and Busy
3:00PM Aug 26, 2023
Speakers:
Keywords:
work
people
care
mental health
stress
colleagues
story
moment
today
favorite comfort foods
community
find
friend
pandemic
mention
emotions
great
journalists
grounding
love
Right Right Do you guys feel comfortable?
I'm not sure what to make of the message this morning so obviously there were some people who tested positive that were
going to focus on
it 230 In the morning with a firearm over six years. Oh, that must have been our excuse. In this section I was at 630 in the morning Oh my gosh
Yep. About friends All right, so people will probably
wander in so we can get started and since it's a smaller group, we'll probably end early. Activities conversations won't take as long. But yes, so welcome to take a beat prioritizing self care when you're booked and busy who's booked and busy? None of you right now we're none of us are booked and busy. But I'd love to start by learning a little bit about who's in the room. So let's just go around
if you can say your name where and since we are talking about health care and comfort Hydrex very comfortably today. Let's say what our favorite comfort foods we like to refer to often so I will start. Again saying your role if you're a freelancer and everything is nice and essential when you're going to record it. I really funny. Oh, yeah. Turner, Director of fundraising, but it's kind of a constant development, development to try to deploy your course. Director. Yes. Because we are a non profit and so we raise money so that was a little bit about that at the end because that's really not what this presentation is about.
Excellent. So I didn't know that. And my I think, Suzanna, we have a fully remote position, which is going to be for the international organization.
And so I didn't say anything in
Mexico and everything green shade related and some of my favorite comfort food, vaccinations.
Who wants to start Thank you.
And if I have to be part of the question,
yes, sorry.
My name is Amina. I work for an outlet called Tiger 24. And I'm a senior editor there and also director friendsville. In New York City, we're in New York and my favorite comfort foods pizza. Definitely. All pizza especially not good. Well, I believe
so you're not picky about your pizza. Do.
We were introducing ourselves. We're saying who we are or where we were, if we're on our own. We say that
and then we're talking about
comfort. For
workplace or I work for Mexico. In Santa Fe. And comfort foods is a choice.
Free to leave but just in case. You do not want to be
able would need to save
money the same way as we have digital content producer
there's a pizza place it's like two blocks from our house. local ingredients
Virginian pilot is a diverse area.
website it's kind of nice, yellow and red.
We are just introducing ourselves
so we are saying work test. I MDMA.
I not too far away parents.
They were approved and my doctor
and I do a lot of things including each other and.
Franchise
French are ready record we have registered to hold
the International Center for journalists nonprofit organization
I'm mark Wahlberg.
For those vegetarians
and vegans.
We're talking about one more
thing, some addresses.
I love that they actually get it
thank you all for sharing that as well. We may get
out early and then we can all find that yummy food. All right, so are you enjoying your conference experience so far? How many people came like at the right at the start? How are you feeling? Last day of the conference?
Tire? Yeah.
Yeah, old Did someone say oh no, I made that up. I mean, and then some of us came midway through but still had very filling full, full days. Connecting with colleagues new and renewed and
pretty well start positive emotions and experiences right. But as we heard people are retired. Overwhelming, right? Even if you're entitled to be competent in your jobs and you're getting all these great ideas and making this connection is a follow up and you want to take action on those ideas that have been generated all throughout the week. But you need to recharge, I need to recharge so they can restore that energy and we can go back to home go back to your worksite
the reality of your day to day and you put all that
energy into everything that you've learned here all the takeaways, right? So that's really important to know. But sometimes you have a very positive energetic of what you know it can be overwhelming even if it's positive. So you still need to take time to yourself to reflect recharge. I myself am an ambivert so some people call that an extroverted introvert because my job which I know a lot of your jobs are your honor on all the time. So it's time for me to enter workday and I tried during the workday. It's time for self care, whatever that looks like. And we're going to talk about how you plan your self care and make it good. All right
okay, so hopefully you have had time during the week to take a pause and take a little time for yourself. But if not, this session will give us a small opportunity to do that, which is so important. So this is what we're going to cover. We're going to start with a grounding exercise and I'll get into that a little bit more when we're there. Do you guys need me to talk into this? Okay, we're, we're small group. All right. Then we're going to discuss mental health in the United States and specifically in the media industry. We're going to talk about stress. What is it? We all feel it, but what is it? Then the signs and symptoms of it? Then we're gonna get into our self care action plan. And that's what you see these lovely mismatching sheets of paper on the wall are four and then we'll end with talking about some additional resources for you to take back to your your your colleagues. Who aren't here, and then we're going to end with a breathing exercise. Does that sound good to everybody? Okay, awesome. So before we get started with that agenda, I do want to mention a few community agreements. So you guys are probably familiar with having community and green agreements are ground rules in sessions or meetings. We are part of a learning community after all right, we're learning from each other. And in this session, you are going to have the opportunity to and be encouraged actually to share among your colleagues. Here. Personal experiences at your own comfort level, nobody is forced to share when they don't want to but we want to create a safe space so that those who do want to share are able to do that. So what I have on there what stays here or excuse me, what said here stays here what's learned here leaves here, you've probably heard these before, right? And then again, remember to use I statements always when you're sharing your personal experiences are contributing to the conversation. Everybody okay with those agreements? Awesome. All right. So we are going to start with the grounding technique. As I said, can anybody tell me what those are? Does anybody Has anybody used a grounding technique before?
Yeah, yeah.
Oh, no.
Focus. Yeah. Perfect, Janet. Yes, grounding techniques help you turn your attention away from whatever emotion or energy that negative energy that you're experiencing. And what it does is that it refocuses you on the present moment, just like your example does jam and I'm glad that you have that. So we're going to do one again at your comfort. We're going to do one together. This is one of my favorite ones. It's easy to remember, because it's 54321. And it focuses on your five senses. Right? So this one is a fairly lengthy one. I'll give another example after we're finished have a shorter one you can do if time is of the essence. But so whoever wants to participate if you can get into a comfortable seating position, maybe rest your one hand can be resting on your lower belly so you can connect to your breath. Maybe another rests on your heart so that you can connect inward make sure your both of your feet are flat on the ground, people looking comfortable. Come on in. We're just getting started with the grounding exercise. So what we're doing is we're sitting comfortably we have our feet placed comfortably and equally evenly on the ground. Some people are putting a hand on the belly, another hand on the heart. So I'm going to lead you through this. And first we're going to focus on our eyes and so even though you want to keep your eyes open, you can soften your gaze if you'd like and drop your gaze so that you can really kind of center in So I first want you to take a moment to acknowledge five things that you can see around you.
Excellent, now let's move on to tactile. Try to acknowledge for things that you can touch. You don't actually have to touch them. You can if you'd like but you can just imagine what they feel like. So four things that you can touch that are around you. They can be far away in the room. They can be right in front of you
all right. Next let's acknowledge three things that you can hear
it's amazing what you can hear when you're quiet isn't all right two things. Let's try to acknowledge two things that you can smell
oops, get those later. And finally, if there is one thing that you can taste, acknowledge that now maybe it's your coffee in your mouth. Toothpaste from earlier today. Okay, great. How did that feel? Yeah. How are you feeling right now? Awesome. Awesome. So as I said that one takes a little bit of time. So if you are in a hurry, I mean, there are so many examples of grounding exercises out there. You can just Google them but another one that I like is let's say you're outside hammering a story and it's getting in the crowd. The crowd are getting, you know elevated agitated when you need to step away to ground yourself. If there's a hot perhaps, that you can pick up,
holding your hand and really focus on that rock for however long, right? How does it feel? Is
it smooth is it rough? Does it have colors? Not just a gray block? What are all the intricate names and colors in there? How does it feel? A weight of it in your hand? Right? So even if you do that for 20 seconds it's focusing and you can do that with other objects if you're not outside.
Yet it's all about being present.
Focusing in on the moment so that you can
distract yourself from any of those negative emotions or environments that are coming up
with yourself.
Awesome. Thanks for doing that guys. Okay, so now we're going to switch gears and turn our attention to the state of mental health in our nation and in the media industries specifically so I want you to take a look at that statistic on the screen there. That's surprising to you know, I'm seeing heads shaking one in five Americans will experience some sort of mental health challenge in any given year. And I want to stay at the height of the pandemic, which we are clearly still in this COVID 19 pandemic, right? It's running rampant, still. At least we can sort of control it now. We know how to protect ourselves and and get over it if we get it. But I do want to say that number. Right when we were in the thick of it trying to figure things out was one in two. Yeah, one in two Americans and we can understand that right. Our entire world changed. In our lifetime. We haven't experienced anything similar to this. You know, we all had increased moments of stress, anger, anxiety, grief, confusion, not all increased our awareness on our mental health which is a positive thing of the COVID. Right. People are now talking about it we're here today talking about it. You know, mental illness and mental health unfortunately has a stigma associated with it. And so we are busting the stigma even here today just talking about it with each other addressing it. And what the pandemic did was change mental health into more of a living room conversation. People were talking to their loved ones, their colleagues, perfect strangers. They were talking about it because we were all feeling it. So I do think again, that's a positive thing that came out of the pandemic. So what do we mean when we say a mental health challenge? For the purposes of this? It's when a person experiences a major change, major change? In their thinking, feeling or behavior. And this change impacts their ability to carry out their daily routines like work school, and interferes with their relationships. Essentially, it impacts their ability to as I like to say, live laugh, love. And be in the community. Right? It is interfering with all of those things. It's disrupting our lives. And so that interference also lasts longer than typical emotions and reactions what so we're human we have emotions, right? We respond to things. Emotions are good, right? Even stress is good at times. We benefit from our emotions, and they are normal and can be good. So maybe give me an example of some good emotions, which can also be bad like we think about love. Lovely, beautiful emotion, right? Sometimes it can turn difficult
but other emotions can be good or normal. Joy What's that? Pride. Oh, so that's a great emotion about anger. Is that a normal emotion? Of course it is. We're allowed to get angry. Right? Oh, yeah. It's absolutely a normal thing to be sad. Somebody sad today for very good reason. Because you don't want to leave the wonderful energy of this place, right? Yeah. So sadness is good. Great, great. Great. All right. So I want to give a silly example. So in this town, I used to live here 20 years ago, and the fans of the Philadelphia Eagles are like, legit they, they love their eagles. And Sunday is meant for watching the TV supporting their team. So let's say you have a colleague here in Philly who is an avid Eagles fan. And sadly, at the end like the last two minutes of the game, a very close game, the Eagles lost and it was an important game, right? It was one of the finals. So you connect with your colleague on Monday morning, and you notice this calling is looking a little down. Not quite acting like themselves. Maybe having outbursts, whatever it may be right. And so you ask what's going on with you today? Because that's important to do. You recognize signs and symptoms and you you approach and you ask you assess right? Things like damn eagles, they lost in the last two minutes. I was planning on that. I even had money riding on them, whatever the case may be right. Is that normal? Are you going to worry about your friend in that on that Monday? No, you're not going to worry about your friend. Now what happens if four weeks later? This same friend was still feeling that way and had been feeling that way? For that entire four weeks? Now we're even worried. Absolutely. Now might be a good time to say hey, do you want to go for a walk and talk about this? Is there somebody else you can talk to? So that's something that you know, again, it's it's kind of far fetched example, but again, just to highlight from the point that people have bad days people have periods of depression periods of anger, but when it's a prolonged feeling that is typically four or four weeks or more, that's when we want to really start approaching our friend or our loved one and ask what's going on. Okay, and you can do that for yourself. Right? Recognize that in yourself. If you are stewing on something that is not going away. What can you do about that to provide that self care? Alright, so in the media industry, Yikes, look at these statistics do these look shocking or surprising to you? No. Yeah, 60% of media workers report high levels of anxiety. One in five. Say they're depressed and levels of post traumatic stress disorder. And burnout are on the rise. So tell me you all were shaking your heads not surprised at all. Why do you think this is?
And we're like focusing on to report the story, right?
No brakes.
Work never really stopped.
Yeah. We're gonna talk about that. What's that? That's a new service. Yes, but we should. That's the takeaway from this session, and Jesus never stops but we should I love that. Thank you.
Great story
Yeah, absolutely.
various
companies decades ago, a long time after the beginning, the dominant status have lost quality. Thank you. confident that this will be a long time to realize that. That
that is real. Trauma is real. Whether it's directly experiencing it or you're indirectly a few covering that story than any possible with people who are traumatized by it in the wrong hands, maybe you were doing your job you were blind or just getting it done. And then 10 years later down the plane, and it all comes flooding back hoping it comes flying again for the first time. It's really scary. I'll tell you that happened to me. I most recently moved from Colorado. And remember polymer horrible, horrible first really no, two days at school. was saying when I was there, living with humor with my story and really being, you know, supporting my community with years later years. I hadn't been there, resort for community mental health center and your school based program. And I was going to sit in the class and talk with the teachers and outside of cresting the hill, far away from Columbine. Out and lashes are images. Images are being heard about or songs they use. You know, I normally that I started to walk through the product material where a lot of stuff happened. Picture he was terrified, and he didn't know what was going on. And I went I went back to work like strange and nervous and scared and the boss said, You just had a traumatic experience. So again, I wasn't there. I wasn't in school. I didn't have kids in that school. I didn't have friends. But very, very, very important to realize
and that those feelings are real. And they should and need to be addressed. Right. So often we do I don't know. Push it aside, right? How silly of me. Right? I'm overreacting whenever you say to yourself
yeah, culture of traditional journalism as you go, get the story continue covered wildfires and saw some of the most dramatic destruction
for editor just
like Trump, Ivanka
Trump signs and great that she could recognize that in herself. It's a shame that her editor was not supportive.
Was I was super young but I did it in my home study
I wasn't bad.
Yeah. So great. To have salutely. Well, thank you for sharing that. And you to mark your experience of your friend. So we're going to dive in a little bit more fully into this. And then I promise we're going to talk about how to care for ourselves. So again, in this industry, as you all have been mentioning, there's a high potential for exposure to trauma, either directly or indirectly, and here's just probably a short list, right? I want you to just take a look at that list. And let me know is there anything else on there you are you don't need to mention but I look at this list and I'm new to this field. And I gotta tell you, the more and more that I hear about what journalists go through, it's just startling to me. And I just feel more and more compelled to fight for mental health advocacy, and to encourage you all to do what you can to practice self care. If you're not getting especially if you're not getting the supports that you write or until that time comes. I know there's a shift I've had conversations with some people at this conference who want that so badly in their newsrooms for themselves for their their staff. So hopefully the change will keep coming let me check the time here. Okay, so we've already heard one wonderful example about a time when work brought brought them into contact with a trauma of some kind or traumatized person but I want you to reflect again, just for a moment. Think about a time that maybe you experienced that. And what were you feeling? I mean, you expressed so well, what you felt after the fact and that's that could be so either in that moment when you were directly traumatized, or you were interacting with someone who was traumatized. What did you witness in yourself or in that person during that experience, and instead of, since we're such a small group instead of breaking out if anybody wants to share out after you have a moment to kind of reflect on that again at your comfort?
Thanks.
Find out what happened to the future
get ready for a walk
it's James
wobbly.
That happened to me and he had the family with her son city with her
role
so in January 2018 Harley
riders statement and I needed to cover it or update afraid now, and I also decided to separate
everything on top of each other, trying to bring it to life
I used to not carry shame we could use that entire
time to do every boss job wanted like posters and all different types of time. Cards wherever they happen they said they wanted to do it
that
was that
than about the poverty in the US
I will
mean just being here
is hard. I try to walk past getting the reference that's so hard and
guilt feelings I
get it I get it.
Thank you so much. You guys for sharing all of this. Alright, so I heard I heard some common things that and we're gonna get into signs and symptoms for just a minute but what about these other stressors or the end mark? I think mentioned earlier like that 27 24/7 availability. You agreed you're always on? Right? Yeah, I mean, I this this work is just terribly challenging to your mental health. It really is so important to prioritize self care.
Yes, yes. Well in leading up to the election season, right. I mean, we just don't know how, how can we prepare ourselves for that? Right How can we support each other through that? Oh, dear. Yeah.
The office
people who will Yeah.
I think comfort in camaraderie and being around journalists. It's just terrific place. And the longer the longer you go into an office two days we'll be talking about and I think I was just struck by something you may have covered this. But your example about Eagles fan. And think about how hard it would be these days to even see that you're upset by the Eagles. Want to see it one day? I don't know if you can track it for four weeks because it's no longer there. And that sort of leader in the future. I'm always worried about losing track of something or it's different when you're there. And most people were busy by
implementation
what what are we?
Reading
always have my face
set be subjected to tickler Morales really down because people are not together but then it's concerning to because when I feel like the management, like I have to do events to encourage the comeback for asking people hey, can we have that data for overlapping because then there's big pressure to have to come in and that they don't want to some days or they have childcare at home. So it's like, it's like nothing's ever pleasing anybody like interviewing is it's like, feeling
like there isn't
even a way to integrate a positive note. With my team, like it's such been such a double edged sword going back and forth, individually and collectively to different changes.
And that adds to stress. Right. And so the nice segue into that again, thank you for all that. Yeah.
I mean, that is a positive thing that came out of the pandemic that we do have this flexibility to do virtual communications. But yeah, we need this. We need to feel the energy and it's only so much energy that come across new, right. So yeah, maybe that's the takeaway to take back. What What can you do to make time to connect with your colleagues, aside from wonderful conferences like
this, right.
And it's
hard when everybody's scattered around, but maybe if you're in the same city, you know, maybe you can have one day a week where you have your check in meeting with your direct report, you know, have an in person coffee or whatever.
Yeah, yeah. Sure,
well, at smell bad I do. So yeah, then we don't want to take people away from their already busy day and then they feel stressed because they can't get there meet their deadline because they went and had coffee. Right? So I get it so much. Yeah.
Need to find out more as time goes on.
Yes, we should.
I love it and love it. I love it. Did what was the phrase today? The news never stops, but we can write. I love it. All right. So what do we mean by stress? The Cleveland Clinic defines this as a normal normal reaction. Remember? We talked about that the body has when changes or challenges occur that result in physical, emotional, and intellectual responses. Again? Oh, we were talking about that. And we I kicked that off. That was ridiculous.
Not to go.
Right. By Fire? Yes. I was the same. I had my code on my phone. I was ready to go.
Yeah, that we all had a moment of acute stress at 230 in the morning, didn't we? Oh, my goodness. But we get faded. Right. We find we hopefully it's faded. But yeah, that that's startled me beyond anything. Yeah, so again, as humans stress is normal. We use these normal reactions and responses to adjust, right? Do things like 2:30am fire alarms that go off and we get we launched into action? What do we do right we grab our cell phone, we're ready to go if we need to. So we use these normal reactions and responses to adjust to daily surroundings or situations. But there are healthy and unhealthy levels of stress. And so we talked a little bit about like the good emotions, and when it may become unhealthy is where I want to focus now. So you guys have already alluded to some of these signs and symptoms. And yes, it's hard to recognize it in your colleagues or loved ones if you're not face to face with them or seeing them as often, as you noted. But again, we're going to talk about identifying this and recognizing this in yourself, as well. This is self care. So many journalists who have spoken to my colleagues at the IWM F also have relayed and some of you are hitting on that here today that their own trauma almost didn't seem legitimate compared to what the people in their stories went through. To your point, right. And yeah, it is hard to step back. You got to get the story done. You have to maintain that level of calm and some sympathy and empathy to get the story done, get your job done. But you really do need to think about the personal impact a story or consecutive stories may have had on you. Right, some of you have vocalized those I asked you all to think through those and your stress levels, your feelings your trauma are realized I said and they should and need to be addressed. So I do invite you to pause in those moments to do a quick self check in what what signs and symptoms are you experiencing? Are you isolating yourself instead of connecting with your friends and family are you not enjoying the things you usually do? How about you rest is it fitful? I think you mentioned you were you had insomnia, right? Do you spontaneously cry or have other sorts of emotional outbursts? Is it hard to concentrate? How has your productivity slipped at work and do you dread going into work even? Do you feel disillusioned about work? What is your body telling you? And so again, if we take a look at these signs physical feelings, thoughts, behavior, can you all read those? Is it big enough? Okay, great. So it's so important to do a check in and again, if it's like a, alright, I have this moment of acute stress. It's over. I feel fine. I can breathe again. That's all right. But if you're having moments of acute stress on a regular, consistent basis, or you're just constantly feeling any of these symptoms, then it's important to check in with yourself and reach out to someone you trust. If you can't solve it with self care, yeah. Okay, what time is it? Oh, we're doing great. Okay. All right. So we've mentioned this a few times, but to add to the stress that you encounter through your work, think about how all the technological advancements in recent years decades especially with the advent of these things, hello, we love them. We hate them. Right? contributes to the increased stress in your daily life, both your work and your personal, right. There's actually a study that Asurion a tech insurance company did in 2017. And it said 60% of Americans admit to feeling stressed when their phones are off or unavailable. Who can relate to that? I mean, we wish we can turn them off. But what happens when we lose our phone? I when I first moved to Santa Fe in May I went to their there's an amazing farmers market there outdoor and I went into the restroom. And wouldn't you know what I put my phone on top of the toilet paper dispenser. huge crowd you guys Mark knows what I'm talking about. I can't even express like the massiveness of this farmers market. And it was several blocks down that I realized
where's my it was literally a gas
where's my phone? This I mean, everything is on here. This is my life, which is terrible. It's terrible, right? Luckily, I you know, I left my mom in the crowd and I scooted back, you know, the five or so blocks and it was still there. But, but I was rushing back I was thinking what am I going to do? I was having a panic attack know what, what am I going to do? Everything's on there. I don't even know how would I transfer all the information? You know, how am I going to find it? Ridiculous. So again, we are always on because of these things. are always on. And so that, you know really makes it even more difficult to detach and take time for ourselves. Do any of you do that? Do you turn off all devices and do quiet time like before bed or something? No. Mark does. You need to talk to Mark it's really hard. I don't I haven't right by my phone. It's my alarm clock even terrible.
Technologies
neurology Sabbath I love it. What if like we lost power for a long period of time? What would we do? Do you do any of you have phone numbers memorized?
What if like the whole city shut down, which happens sometimes in New York, right for long. What's that? And then you'd be at work writing about it. And you'd have to write it like this. Oh my goodness, such as just changing time we live in but yeah, so we are in that always on culture. So again, it because we're in that always on culture. It makes it so difficult to switch off and focus on ourselves. Yet it is so important to take a beat. Take a beat and prioritize your mental health, especially during a hectic day or when you're a middle in the middle of a huge deadline and you're rushing to get that story done. So I do encourage you all to find time to pause. Oh good. Don't feel like my day. Give up everything I'm doing
in my day Yeah. I love it. I'm so glad. And we're going to talk through now how we can pause even if it's five minutes or that 32nd learning to be right when you're holding the law.
It's a pause and if you do a one your even if you just take a moment to breathe, which we'll do at the end of this session. All right, so we're gonna get into the meat of it self care action plan so self care as defined by mental health first aid, which I am trained in. If you want to learn anything more about mental health first aid, I highly encourage you check out the website or asked me self care is the practice of taking action to preserve one's own health and I want to mention and stress that it's not only an individual responsibility, but it's a collective one. Right. So a wonderful way to support ourselves through all of these stressors and traumatic experiences and events that we've talked through. is by establishing a self care action plan. So SAMSA, which is the Substance Abuse and Mental Health Services Administration, identifies eight areas I'm sure there are more but for we're gonna go with these eight areas in which we can take action to preserve or improve our health. The first one is intellectual who can tell me what might be an example of a self care action that falls under the category of intellectual?
What I'm doing now, so every time when I decided to buy a home, that is fiction and I brought it to the to the group about four or five that allows you to get an object from the web. Is it
working? Forgot your brain a little bit, especially if you do like a clock book, right? Yep. Fiction. Not just from your day to day, I love it.
Like an intellectual self care can be either to turn off or turn on your mind. And just to stimulate into the play and the way that your mind works to the way or that just gives you a calming sense of like inner peace or mental peace. So if you want something that meets your needs to learn something new that could be applied to healthcare to an allergy to something that later you know, different, either turned off or turned off.
Absolutely. And you're gonna have a moment to jot down examples.
So what about emotional
to me, this is very emotional. Volunteers board members
are there beside you? It's just been a nice break
different skills
and I see that resemble community. I see them difficult even here tool but yeah, energy exchange, building everything wonderful positive emotions for you.
I was just gonna add, we're going to call the show
just connecting with a friend with a child.
embarrassing moments like these to my friends like Google Glass
of wine especially.
But we just love them
Yeah, so again, anything that's going to like tighten your soapbox to self care protected, making.
Like, yeah,
increase your attention on your your, your five senses. Physical
that really changed the way I thought about self care. And
another way to think about health care and maybe the
five love languages
but they were saying that that might be also their self care best. So it may be physical touch with your love language and your physical self care might be getting massage or whole bathroom, stuff that makes them that you would enjoy more than somebody whose love language is words of affirmation, major form of self care, it's like writing a letter to somebody or receiving like a letter that you know, remember they are and again and again. So I think you can deal with those cycles and just doing that to yourself like you always receive self care. Due to the work you're doing, you know, maybe like shopping for treating yourself, like yourself some other physical
exercise I always feel better endorphins. I feel going into it. Like the environmental things going on and walking my dog behind our house. You know, that's just like I have to get out somewhere else being in danger.
So another perfect environment example.
Very stressful
like relaxing so
even if you're not really addressing the
cause of your stress it's very different ways your body so being aware of your body, physical body isn't physical. Or what I fix, as you said, moving your body, right so and if it's something with, just do a lap around your building, or walk down the hallway or the stairs and up for them for the theater and move your spiritual so people practice religion, but it doesn't necessarily have to be back to you spiritual can be anything that is going to flip provide an opportunity for contemplation or serenity. That's very spiritual. And then the opposite of similar where you're saying something that's going to inspire your curiosity for your joy. That doesn't have to
be the old practice of religion. It doesn't have to be that oh financial This is an interesting one. What do you think?
Retail Therapy retail therapy.
You have to learn something
that's more where I'm going with financial and so maybe but I love where you go there. But
yeah, so maybe budget or looking at your expenses and making it justice their financial stresses you right I mean, especially if you're struggling
or if you have a change in your career or you move somewhere whatever the case may be. So how can you make those
small adjustments to your expenses so that it alleviate that pressure on Oh, how am I going to pay for that? Right community? We talked a little bit about that already. So yeah, turning to a partner. I love the love languages thing. A family member a friend, those are your community. I put pets in that category. For your community and then occupational.
Side Hustle, but I
know what it takes time to focus on stuff that's very likely.
So how about developing relationships with your college? application that's for joining. So we're what were your missing is something we can do? We're just going to start writing down things in this category. And putting them on paper. Thank you so much. Yes, but what about to setting boundaries between work and personal? Okay, so now it's time I want you want to take some time and make have some suggestions for yourself in each of these categories, and if you're comfortable and when you're ready. I have an aisle three put these up. I have all the categories here. I've got sticky notes, and pens. So you can write your a sample and collaborate on either that paper or near that paper. And then we're going to take a look at all the wonderful ideas. So if you don't read one for a particular category, that's fine. You might have several from one category but yeah, feel free to sit and think think through what software actually explained work really well for you.
And then when you're ready, you're welcome to come on. I'm looking forward to getting some new ideas from you.
Yeah, so intellectual, emotional, environment, physical, spiritual, and then over their community and occupation. Oh, thank you so much. I hope that you take this information and tonight things like home. I think there's some some action items you can do for yourself five minutes today. I do want to thank you.
Notice we went over I'm so sorry. It's a free commerce. Be honest here. I did want to mention that I have some resources that while you're thinking through just really quickly,
so the item EMF we have a mental health guide for journalists facing online violence. So if you go right to our website, you can connect there through resources. We also have and I have postcards about this one. It's a guide to protecting newsrooms and journalists against online violence. So there's a QR code on
the right for you encourage you to take the
image but it will take us back to
my primitive.
No, that's not about we have to basically create
anything that makes our but we're talking about
Yes, absolutely.
If anyone wants to stay an extra we can do a little box for you.
Pictures of these I encourage you to take pictures of your colleagues wonderful search suggestions here
I'm gonna start reading some of these. And I do like i said i i encourage you to take pictures so you might find new ideas for yourself. Intellectual woodworking, writing journal, read a fiction book in all my works travels, listening to new music or podcasts and also crosswords and lodges custom emotional visit a friend or family that I love to spend time through tax funny TV. family dinner
concerts and friends
oh yay. Yeah, music date night espouse environment we have joined a neighborhood or river cleanup hula five minutes outside every day, go outside earlier in the day assess physical massage, cook a meal, reduce muscle tension and feeling physical stress. Spiritual yoga practice. Three minutes of nothing. Yes, meditate. Financial make Wish List vacations or save for save a small amount of money each he's great
right thank you letter for community college here at attack are considered to be part of it. Occupational being the bright spot in someone's day Oh, nice. handwritten thank you notes, repair something I want to make personal connections with colleagues, the support network and remote separate workspace and living space as much as possible. These are amazing. Because anyway, wherever you learn whether you back through your webpage, it will take two seconds. All right
okay, so box breathing.
Again get in a comfortable spot in your seated position with both feet down. So the thing I like about box premium is that if you don't have to turn something about sometimes I can stress you out. So we have boxes in every in our world. I mean, there's stores their picture frames on your dad's window, right? So just find a box that was here on the screen for you. And it's as simple as you're going to just have your eyes follow along so if I was going out with my boss and you go fairly slow, but you would three and we'll do better. What are you planning on traveling are I up and why are you so where are you then hold your breath while your class exhale hold again and continue to cycle times if you want to more time. Okay, where are you then? Oh. Breathe out. Breathe in. Oh, 3113 Then
I should have texted you saying your money you're supposed to be sure that
you put but I think it's for me it's easier to actually so that you don't have to concentrate on
teachers are conditioned
to practice self care today, right thank you so much. Lovely to meet you all
probably never returned
you want me to give me your email? Yes, please. So I can remember
protesting so much for your region. There's not as much discussion whether you have well
like to thank you
I deal with internships. I've never been even ready financial. Financial for maybe a few that have not appreciated thanks. And have a wonderful
day. Nice to meet you as well.
Girl Oh, we all have the same pain but finding like find local solutions, but I found a lot more than that. Everyone's in the same boat.
For some people.
Yeah, I know. I was like expecting that we were so far behind everybody. But absolutely.
Yeah, I don't really feel the same way.
I think I don't know if I learned more than I thought it was or if I just like to do it. Thank you. So much. So, yay. If I do something I'm trying to do five minutes outside of the morning. That's like but I can try and do last
Night. Message to
you Session. We carry on. Nice. Those are all the 1111 What do you guys hear? Give us a call now. My mouth. Just the icing tonight.
You will see the inputs
always turn
to know when I say useless basis
maybe I can because when you think about these things
you and I don't like it?
All around now not all CZ and reality that I find is the winning Model.
