Stress Proofing Your Life! The Extreme Self Care Solution R. Mimi Secor, DNP, FNP BC, NCMP, FAANP Onset, Massachusetts Mimi Secor, DNP, FNP BC, NCMP, FAANP FNP for 38 yrs specializing in Women s Health NP at Newton Wellesley ObGyn, Newton, Massachusetts DNP 2015, Rocky Mountain University, Provo, Utah 2013 Lifetime Achievement Award, (Mass Coalition of NPs) Nationally Certified Menopause Practitioner (NCMP), NAMS Award winning NP Radio Host on ReachMD NEW: Coauthor, Advanced Health Assessment of Women: Skills and Procedures, Springer, 2014 (3 rd ed) Coauthor, Fast Facts About the GYN Exam, Springer, 2012 Visiting Scholar, Boston College, School of Nursing Fellow in American Association of Nurse Practitioners Owned a private practice for 12 years in Massachusetts (1984 96) Worked in Alaska for 7 years (1992 99) 2 Mimi Secor, DNP, FNP BC, NCMP, FAANP Disclosure Speaker: Shionogi, Hologic 3 1
Katherine Secor 4 Program Objectives Discuss the effects of stress and causes of burnout. 15 minutes Define extreme self care. 15 minutes Describe strategies for life long prevention of stress effects and burnout. 30 minutes 5 6 2
Causes of Stress and Burnout? Work Coworkers, patients, schedule, long hours, pay, etc. Professional obligations? Multi tasking, the menace of multi tasking Home Kids, spouse, bills, cleaning, laundry, groceries, etc. Family Relatives, siblings, etc. YOU NAME IT... 7 Effects of Stress? Anxiety, depression, etc. Unhappiness Illness: cortisol levels Relationship stress Low libido Poor sleep Eating issues Weight gain You name it 8 Lethal Effects of Stress: Increased Cortisol Public Enemy #1 Increased CVD risk Increased fat storage and weight gain Lowered immune function Impaired learning and memory!!! Depression, mental illness (trigger) Lower bone density Shorter life expectancy Decreased resilience!!! Fight or flight theory, Hans Seyle, 1936 https://www.psychologytoday.com/blog/the athletesway/201301/cortisol why the stress hormone is publicenemy no 1 9 3
Reducing Cortisol Levels: 5 Easy Steps 1. Exercise: 20 mins daily 2. Meditation: 5 15+ mins Deep breaths: x 10 Mantra: peace, love, joy 3. Social connectivity: Incr. oxytocin, reduces cortisol 4. Laughter: 5. Music: BONUS: Massage! 10 11 Effects of Stress: Role Models for Our Patients Walking our Talk Nurse heal thyself Modeling healthy living Lack credibility if unhealthy ourselves 12 4
Define Extreme Self Care Meeting your own needs No matter what! Sleep Healthy diet Exercise Time for family Time with friends Time for yourself 13 Balance: Very Individual What Tips Your Scale? 1. Inadequate sleep 2. Too BUSY 3. Spouse issues 4. Child challenges 5. Not enough time for ME? 6. Unable to exercise, etc. 14 What Happens When Your Scale is Tipped? Stop exercising Stop eating healthy Incr. caffeine, ETOH, Sugar Get cranky Get angry, frustrated? Irritable, short tempered? Watch more TV Stop laughing Stop having SEX 15 5
What Happens When Your Scale is Tipped? Old Ways of Coping with Stress Stop exercising Stop eating healthy Caffeine, ETOH, Sugar, etc. Get cranky Get angry, frustrated? Irritable, short tempered? Watch more TV Stop laughing Stop having sex New Ways of Coping with Stress 16 What Happens When Your Scale is Tipped? Old Ways of Coping with Stress Stop exercising Stop eating healthy Caffeine, ETOH, Sugar, etc. Get cranky Get angry, frustrated? Irritable, short tempered? Watch more TV Stop laughing Stop having sex New Ways of Coping with Stress Increase exercise Keep eating healthy Control caffeine, ETOH, etc. Call a friend Talk about it, see a therapist Exercise, MUSIC, massage Watch a funny movie, etc. Turn TV off Take a bath Read for pleasure Have sex 17 Strategies for Lifelong Stress Reduction: EXTREME Self Care Will enhance your effectiveness, happiness life expectancy. NOW is all we have! What are you waiting for? 18 6
Extreme Self Care = Resilience re sil ience 1. the power or ability to return to the original form, position, etc.,after being bent, compressed, or stretched; elasticity. 2. ability to recover readily from illness, depression, adversity. 19 Extreme Self Care: Individualized NO formula fits ALL Each person has their own things that need to happen most days Everyone should have a list Sleep, exercise, fresh air, food, friends, sex healthy 20 21 7
Extreme Self Care: Meet Your Needs, No Matter What!!! Eat well, exercise, sleep/nap, family/friends, play, laugh, meditate Practice, discipline, FOCUS, organize, schedule Start small, gradual (phase in, phase out) One thing at a time 22 Extreme Self Care: Discipline Practice Practice Practice 23 Extreme Self Care: New Habits A system Discipline Practice Support MORE practice Persistence MORE practice 24 8
21 Days = 6 Months = New Habit 25 Surprising Things That Affect Your Willpower and Decision Making: Make big decisions in morning Low glucose impairs decision making (protein every 3 hours) We have Finite decision making; Brain wears out Get better sleep Develop routines; helps conserve energy for big decisions Tap into your unconsciousness Listen to family, friends, elicit input from others Prepare for moments of weakness! http://www.inc.com/drake baer aimee groth/surprising things that affectwillpower decision making.html 26 Fail to Prepare, Prepare to Fail Develop a plan Implement the plan Evaluate the plan Modify the plan Repeat! 27 9
Extreme Self Care: New Habits Eating Healthy, Losing Weight What do you need to do? To get started To progress For support For a system Step by step Consider a coach, therapist Healthy when traveling? 21 Days = New Habit 28 Extreme Self Care: Stages of Change Precontemplation Contemplation Preparation Action Maintenance/Relapse Prevention Relapses (possible)!!!! Prochaska JO, Velicer WF, Rossi JS, Goldstein MG, Marcus BH, Rakowski W, et al. (1994). Stages of change and decisional balance for 12 problem behaviors. Health Psychol, 13,39 46. 29 Extreme Self Care: Learn to De stress Learn to Meditate Not medicate Learn to switch gears Not grind your gears Learn to be GRATEFUL Not gripeful 30 10
Extreme Self Care: Learn to Adapt Be an adaptor Open to change Seize opportunities FEAR won t kill you 31 Extreme Self Care: Set Limits Learn to say NO 32 Extreme Self Care: Positive Thinking Power of Positive Thinking Your thoughts become you Fix and flip negative thoughts! PRACTICE 33 11
3 4 Filming TV Promo for NP Hosted Show Philip Gittelman: Film Director 35 Extreme Self Care: Will enhance your effectiveness, happiness NOW is all we have! Tend to meet others needs to the detriment of our own MEET your own needs: Eat well, exercise, sleep, family/friends, play, laugh, meditate Be a role model: Practice extreme self care Learn to de stress: On 24/7 stress/work pressure Be an adaptor, open to change, seize opportunities Set limits: say NO Make Positive thinking a habit (your thoughts become you) Fix and flip negative thoughts! PRACTICE 36 12
NP Radio Host on ReachMD Partners in Practice On I Heart Radio 37 Remember this 38 References and Resources http://www.authentichappiness.sas.upenn.edu/newsletter.a spx?id=1554 5 components necessary for a flourishing life at U Penn Integrative nurse coaching Values in action http://www.viacharacter.org/www/ Eileen T. O'Grady PhD RN NP Certified Nurse Practitioner and Wellness Coach www.eileenogrady.net Morgaine Beck, Life Coach, coach@morgainebeck.com 39 13
References and Resources Coaching organizations CoachFederation.org (to find a coach) Coactivenetwork.com 40 41 Thanks and Good Luck! Questions Welcome R. Mimi Secor, DNP, FNP BC, NCMP, FAANP WWW.MimiSecor.com Text 90407, Mimi digital business card For Coach Kat and Dr Mimi Facebook (my professional page) 14