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Self-Care for Nonprofit Leaders

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Self-Care for Nonprofit Leaders

  1. The Happy Healthy Nonprofit Leader Strategies for Impact without Burnout Beth Kanter, Master Trainer, Speaker, Author Rutgers University - Institute for Ethical Leadership (IEL) March 21, 2017
  2. @kanter www.bethkanter.org Beth Kanter: Master Trainer, Speaker, Author and Nonprofit Thought Leader
  3. Who is here?
  4. Agenda • Why Self-Care Is Important • Understanding the Symptoms of Burnout • How To Practice Self-Care • Creating Your Self-Care Plan: World Cafe • Habit Change and Accountability: Peer Coaching • Simple Tips to bring into Workplace • Raffle for Book http://bethkanter.wikispaces.com/rutgers
  5. Beth 399 Beth’s Story: Why Self-Care Is Important! Healthy Range >150 Triglycerides: Test Results
  6. Too Much of This …
  7. Too Much of That
  8. A Little Bit of That
  9. Way Too Much of This …. Working nights and weekends Sleep deprivation No vacation or down time
  10. Triglycerides: Test Results 150
  11. Where do you find the time in your work day?
  12. Allen Kwabena Frompong Black Lives Matter NYC
  13. Happy Healthy Nonprofit Book http://bit.ly/happyhealthynpbook We- Care Self- Care
  14. He’s saying “VC Pitch …..on Thursday.”
  15. Burnout is a state of emotional, mental, and physical exhaustion that occurs when we feel overwhelmed by too many demands, too few resources, and too little recovery time.
  16. The Symptoms of Burnout Emotional Exhaustion Cynicism Detachment Fatigue Loss of enjoyment Insomnia Pessimism Forgetfulness Impaired concentration Isolation Detachment Increased illness Loss of appetite Lack of Accomplishment Anxiety Apathy Hopelessness Depression Increased irritability Anger Lack of productivity Poor performance And burnout is sneaky!
  17. The 4 Stages of Burnout Passion Driven Passion Waning Passion Challenged Passion Depleted Take the Burnout Assessment – Sticky Dot
  18. Share Pair What is your stress trigger? How do you react?
  19. What’s Your Personal Craziness Index?
  20. Positive Negative Assess Your Reactions to Stress Take the Reactions to Stress Assessment One Minute Quiet Reflection
  21. Self-Care for Arts Leaders Self-Care is about revitalization. It includes any deliberate and consistent habits you create to enhance your overall well being.
  22. Happy Healthy: It Is More Than Kale Smoothies YOU SELF OTHERS ENVIRONMENT TECH WORK
  23. There Are Many Ways To Put On The Oxygen Mask!
  24. The Wellness Triad: The Basics Sleep Exercise Nutrition
  25. Get Enough Sleep
  26. What Gets Measured Get Done
  27. Sitting Is New Smoking
  28. Beverly Trayner-Wenger List of Standing Desk Resources http://bethkanter.wikispaces.com/walk Stand Up At Work
  29. Tip: Walk More
  30. Walking At Work • Pick the best type of meetings for walking meetings • Walk inside when the sun don’t shine • Plan your route • Notetaking • Wear comfortable shoes, bring water Tip: Walking Meetings
  31. Tech Wellness
  32. Tip: Be Intentional “Technoference”
  33. Tip: Unplug regularly & often
  34. Don’t Sleep with Your Mobile Phone
  35. Mindfulness: Meditative Art
  36. Tip: Apps as Agents of Self-Care Happy Healthy: There’s An App for That http://bit.ly/HHNP-apps
  37. TIP: Schedule Power Hours and Brain Breaks
  38. Assign Time to Important Things
  39. Take A Real Vacation http://www.projecttimeoff.com/ People who took more than 10 of their vacation days had a 65.4% chance of receiving a raise or bonus.
  40. Self-Care Plan Practice Goals Sphere 1: Self -Get 7-9 hours of sleep per night. -Eat more fruits and vegetables every day. -Get to 10,000 steps per day walking. Sphere 2: Others -Make a regular date with my partner and/or children – one-on-one – to give my relationships attention. -Divest myself of negative influences, moving consciously away from people who bring me down. Sphere 3: Environment -Stop what I’m doing at least once a day to go outside. -Clear clutter from my office desk Sphere 4: Work and Money -Take comp time when I’m attending work-related evening events. -Stand up from my desk every 15 minutes to stretch and walk around. Sphere 5: Tech -Set up a charging station at the front door for all of my/my family’s digital devices. -Keep all my digital devices out of my bedroom and off my dinner table.
  41. Your Self-Care Plan Is Not One-Size Fits All
  42. The Self-Care Cafe
  43. How It Works • Each table has a table cloth (flip chart paper) and markers for note-taking • Each table will have a host • There will be two rounds of discussions, with focus questions • Table hosts will remain at their table, others will move to a different table after each round • Table hosts will summarize the discussion at beginning
  44. Round 1: What types of self-care activities do you think would work for you? (Use checklist)
  45. Round 2: What support do you need from work, family, or others? What help do you need to get started?
  46. Let’s Harvest the Ideas from the Conversations
  47. 1 Make It Tiny 2 Find A Spot 3 Train the Cycle The Secret to Creating New Self-Habits That Stick! BJ Fogg: Tiny Habits Framework
  48. A Simple Way To Practice Mindfulness At Work -Two Minutes of Focusing on Breath -Two Minutes of No Agenda
  49. Creating A Mindfulness Habit Trigger
  50. Mindful Moment What one self- care habit do you want start tomorrow?
  51. Share Pair
  52. Exchange Mobile Numbers with your Accountability Buddy
  53. Summary • Self-Care is not just about kale smoothies and massages, it is part of doing the work • Burnout is sneaky, understand if you depleting your passion for social change without refueling • The self care requires intentional habit change • Pick one small self-care habit that you can create and build into your life today and courage others in your organization to do the same!
  54. From Self-Care to WE-Care
  55. From Self-Care to WE-Care
  56. From Self-Care to WE-Care ● Culture ● Employee Engagement ● Programs and Activities ● Nudges and Cues ● Policies, Strategy
  57. Wellbeing Is Embedded in the Culture
  58. Crisis Response Network: Listen and Engage Employees to Shift the Culture 1: Functioning Do people have what they need to do their job? 2: Feelings Do people feel appreciated and respected? 3: Friendship Do people feel connected to one another? 4: Forward Do people feel like they have opportunities for growth? 5: Fulfillment Do people feel like they are inspired and working towards a higher purpose? Laura Putnam – 5 F’s Framework
  59. Tip: Bringing Self-Care to the Workplace • Be open about self- care. • Staff meeting to do assessments and create self-care plans • Accountability buddies • Make small changes and offer reward/praise • Does not have to cost a lot of money
  60. United Way in South Dakota: Moving Together • Twice daily all staff walk or movement • Started with listening and engaging with employees • Wellness coaching and experiment 10 years ago • Now part of culture
  61. Book Raffle
  62. Thank you! www.bethkanter.org The Happy Healthy Nonprofit http://bit.ly/happyhealthynpbook