Docstoc

Workplace Wellness

Document Sample
Workplace Wellness Powered By Docstoc
					 Workplace
 Wellness

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
     Flexibility
   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
    career?
  ► How will this career meet your
    needs in terms of scheduling, low
    stress, understanding employers
    and/or creativity?
  ► Which criteria will be difficult to
    meet?
                  Sharon Kuehn
       ©Wellness Recovery Educators 7/2003
                Create...
► What will your first step
 in creative job
 development look like?
►Identifysome
 immediate goals
 such as researching
 education/training or
 arranging an informational
 interview.
                              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
    disabilities?
   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
 before

                           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:
     ►responsible
     ►creative
     ►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
     day
                               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
               responsibilities
    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
  schedule




                            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
                sharonkuehn@sbcglobal.net
                Sharon Kuehn
     ©Wellness Recovery Educators 7/2003

				
DOCUMENT INFO
Shared By:
Categories:
Stats:
views:589
posted:2/29/2008
language:English
pages:22
Description: Workplace Wellness