Workplace Wellness by MissPowerPoint

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Presented by Sharon Kuehn
      Wellness Recovery Educators
           Contra Costa County
   Office for Consumer Empowerment
   Setting Yourself Up for Success
► Considerations increating or choosing your
 “right place” to work
   Scheduling Structure and
   Pressure Level
   Private Space
   Open-Minded and
    Understanding Employers
   Opportunity for Creativity
                             Sharon Kuehn
                  ©Wellness Recovery Educators 7/2003
  Envision your
Ideal Work Setting
  Imagine Your Dream Career…
  ► What    are the interests, talents and
    abilities you want to use in your
  ► How will this career meet your
    needs in terms of scheduling, low
    stress, understanding employers
    and/or creativity?
  ► Which criteria will be difficult to
                  Sharon Kuehn
       ©Wellness Recovery Educators 7/2003
► What will your first step
 in creative job
 development look like?
 immediate goals
 such as researching
 education/training or
 arranging an informational
                              Sharon Kuehn
                   ©Wellness Recovery Educators 7/2003
      Self-Advocacy at Work
► Disclosure Decisions: Calculate the risks and benefits
   Are there other employees in this setting who have disclosed
   Is your employer generally supportive and open?
   Do you have allies at work who will stand by you?
►Would workplace reasonable accommodations help
     you to succeed? ►If not, disclosure is a matter
                              of personal preference
                           ►If so,
                              when will you disclose?
                           Disclose before you are in need
                           of immediate help!
                                  Sharon Kuehn
                       ©Wellness Recovery Educators 7/2003
          Positive Stress calls for
           Proactive Self-Care:
             WRAP for Work
► YOU   are your own best
  friend: take care of yourself
  as if your life depends on it
► Know yourself and your
  needs before you step into
  the workplace
► Know what kind of support
  you need and how to ask for it
  (You may want to practice self-advocacy skills with a friend)
                                  Sharon Kuehn
                       ©Wellness Recovery Educators 7/2003
          Write & Use a Personal
          Work and Wellness Plan
        Wellness Recovery Action Plan
                   by Mary Ellen Copeland
•Wellness Toolbox
•Daily Maintenance Plan
•Identifying Triggers &
       an Action Plan
•Identifying Early Warning
       Signs & an Action Plan
•Signs that Things Are Breaking Down & an Action Plan
•Crisis Planning
•Post Crisis Planning          Sharon Kuehn
                    ©Wellness Recovery Educators 7/2003
  Staying Healthy on the Job:
  Bring your Wellness Toolbox
 Get to bed by 10 PM on work nights
 Get up at 7 AM on work days
 Make myself a healthy
 lunch and snacks
 Get my clothes ready
 for work the night

                           Sharon Kuehn
                ©Wellness Recovery Educators 7/2003
    While You are on the Job…

Relaxation and stress reduction techniques:
   deep breathing
Take a 30 minute lunch break away from the office
Take a short walk during my 15 minute breaks
Talk to my employer; arrange any needed
   reasonable accommodations

                             Sharon Kuehn
                  ©Wellness Recovery Educators 7/2003
 De-Stressing: Leave Work at Work!
► Create  a ritual to help you
  transition into relaxation
  or personal time: go
  swimming, exercise,
  or take a shower and
  change clothes
► Set limits around how much work you do at home
  and how long you talk about work during your
  free time
► Schedule play-dates for yourself if you are
  becoming too busy
                             Sharon Kuehn
                  ©Wellness Recovery Educators 7/2003
How I work when I am well…
  I get to work on time
  I usually stay focused
  I am able to work together
       with my co-workers
  I can accept kind criticism
  I am flexible and easy to
   work with
  I am:
     ►can make good decisions based on common sense

                             Sharon Kuehn
                  ©Wellness Recovery Educators 7/2003
Daily Maintenance Plan for Work
►Things I need to do every day to
 stay well when I am working:
    Get to bed at 10 pm and get up at 7 am
    Eat a healthy breakfast and dinner
    Pack my lunch and lunch for the children
    Set out my clothes for work the night before
    Take a shower and dress
    Do at least two stress reduction exercises each
                               Sharon Kuehn
                    ©Wellness Recovery Educators 7/2003
             Triggers at Work
► Listthose things that if they happened at work or
  were in some way related to work might upset you
  or cause a setback to your wellness.
    Having a disagreement with a co-worker
    Making a big mistake
    Being corrected by your employer
    Equipment break-downs
    Sexual harassment
    Being passed over for
     a promotion
    Having too much to do
    Transportation problems

                                  Sharon Kuehn
                       ©Wellness Recovery Educators 7/2003
Triggers Action Plan
     ►If   I am triggered,
        depending on the
        trigger I might:
           Take a five minute break
            and do some deep breathing
           Speak to co-workers
           Arrange to have dinner with
            a supporter
           Take a day off
           Contact my voc rehab counselor
                Sharon Kuehn
     ©Wellness Recovery Educators 7/2003
        Early Warning Signs
   Not wanting to go to work
   Difficulty doing what I need to do
   Inability to concentrate
   Being late
   Anxiety
   Irritability
   Messy work space
   Cry easily
   Forgetting things
   Losing things
                              Sharon Kuehn
                   ©Wellness Recovery Educators 7/2003
   Warning Signs Action Plan
  I notice several of these early
► If
 warning signs I will do the following:
   Take a personal day and do something or
    several things I really enjoy
   Spend time doing only relaxing or fun things in
    the evening
   Talk to a supporter each day
   Ask for help with specific tasks
   Temporarily shorten my work hours
   Negotiate job changes
                             Sharon Kuehn
                  ©Wellness Recovery Educators 7/2003
When Things Are Breaking Down
► Thefollowing signs will let me know that
 I am feeling much worse:
   Feel like I am dragging myself to work
   Fighting with my co-workers
   Unable to stay focused on my work for more than a
    few minutes
                           Very irritable
                           Making many mistakes
                           Feeling very anxious
                           Unable to pay attention
                              when others are talking to me

                                Sharon Kuehn
                     ©Wellness Recovery Educators 7/2003
       Breaking Down Action Plan
► IfI notice several signs that things have gotten
  much worse I must do all of the following:
   Discuss my situation with my employer
   Arrange to take at least three days off
   Talk to my care provider or therapist
   Spend at least two hours each day doing things
    I enjoy
   Consider making some job changes—take action
    if appropriate
   If necessary, contact my state agency of
    protection and advocacy
                             Sharon Kuehn
                  ©Wellness Recovery Educators 7/2003
            Timetable for resuming
    The Post-Crisis Plan can assist you to gradually
    resume your previous level of responsibility
    (you may need to revise this plan as you proceed):
►   Responsibility:
      Going back to work
►   Who has been doing this for me:
     My co-workers have taken over my data entry work and
      Susan took responsibility for my classes
►   While I am resuming this responsibility I need:
     To be sure I do everything on my
      Daily Maintenance Plan
     My spouse to continue doing my household chores
     Full time child care                 Continued
                                       Sharon Kuehn
                            ©Wellness Recovery Educators 7/2003
   Plan for resuming work:
 Three days after I determine I am in the
  post crisis stage, I will go back to work for
  2 hours a day for five days
 For one week go back to work half time
 For one week work 3/4 time
 Resume full work

                            Sharon Kuehn
                 ©Wellness Recovery Educators 7/2003
Take care of yourself first!
        ► You  deserve to feel good
        ► Develop a concrete system
          for checking in with yourself
        ► Stepping down occasionally
          to maintain your own health
          is a responsible and
          respectable practice
        ► Trust your instincts
                    Sharon Kuehn
         ©Wellness Recovery Educators 7/2003
Contact Information

                Sharon Kuehn
                Wellness Recovery Educator
                Contra Costa County Office
                 for Consumer Empowerment
                (925) 957-5143
                Sharon Kuehn
     ©Wellness Recovery Educators 7/2003

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