This document discusses the importance of self-care for mental health and well-being. It defines self-care as activities intended to enhance energy, restore health, and reduce stress. Examples of self-care activities provided include mindfulness, gratitude, nurturing relationships, and self-awareness. Challenges to practicing self-care include issues with time, priorities, routines and workplace culture. The document encourages overcoming challenges through reframing attitudes. It emphasizes that self-care is an important part of professional practice and mental wellness.

1. Self-care: Good for you and your
work
Ellen Newman
Projects Coordinator
Hunter Institute of Mental Health

2. Hunter Institute of Mental Health
• The Hunter Institute of Mental Health is a leading national
organisation dedicated to reducing mental illness and suicide
and improving wellbeing for all Australians.
• For more than 20 years we have been delivering successful,
evidence-based mental health and suicide prevention
programs from our base in Newcastle, NSW.
www.himh.org.au

3. Overview
• Mental health and wellbeing
• What is self-care?
– Benefits
– Examples
– Challenges
– Embedding
• Activity: What works for you?
• Tools, resources and more!

4. “…a state of well-being in which the individual realizes his or her own abilities, can
cope with the normal stresses of life, can work productively and fruitfully, and is
able to make a contribution to his or her community.” (WHO, 2004, p. 12)
• Mental health
= positive capacity
= social and emotional wellbeing
= behaviour, thoughts and emotions
≠ mental ill-health
≠ happiness
What is mental health and
mental ill-health?

5. Personal development
Positive and respectful
relationships Identify, manage and
understand emotion
Communication Solve problems, make
decisions, take responsibility Set goals
What does mental health look like?

6. Why is mental health and wellbeing
important?
• Healthier lifestyles
• Better physical health
• Improved recovery from illness
• Fewer limitations in daily living
• Higher educational attainment
• Greater productivity
• Greater employment and
earnings
• Better relationships
• Increased social cohesion
• Improved quality of life.

7. Mental illness in adults
• Each year in the Australia adult population:
– 20% of people will experience a mental illness
– 14% will experience an anxiety disorder
– 6% will experience depression
– Many people have more than one diagnosis
• 45% of people will experience a mental illness at some
time during their life
More information www.sane.org

8. What is self-care?
• More than having a hot bath.
• Self-care refers to activities undertaken with the intention of
enhancing energy, restoring health and reducing stress.
• Benefits:
– greater capacity to manage stress
– increased resilience
– reduced symptoms of mental health problems.

9. What is the point of self-care?
• Increase enjoyment of life;
• Cope with stressful events and sadness;
• Achieve goals and potential;
• Maintain positive connections with others;
• Better equipped to support the mental health and wellbeing of each child
in your service;
• Links to benefits of mental health and wellbeing; and
• Broadly: to benefit ourselves, our families and those in our care.

10. A balancing act
• Having a balance across
mental, physical and
social health leads to
overall wellbeing!
Overall
Wellbeing
Mental
Health
Physical
Health
Social
Health

11. We are all unique and so
are the ways to look after
your own mental health
and wellbeing.
Life Balance
Family
Mental
Spiritual
Community
Social
Financial
Professional
Physical

12. What words do you relate to?
Life Balance
Family
Mental
Spiritual
Community
Social
Financial
Professional
Physical
Relationships
Managing
Stress
Asking for
help
Interests
……………

13. Self-care: Looking after yourself
Physically:
• Healthy diet, regular exercise and
adequate sleep;
• Monitor and manage your stress in
positive ways;
• Make time for relaxation and fun; and
• Limit the use of alcohol and other
substances.
Relationships:
• Foster and maintain your personal
relationships; and
• Strive for balance between your work and
your personal life.
Work/study:
• Develop interests and friendships outside of your
work/study environment.
Spirituality:
• If you have spiritual beliefs, make time for regular
spiritual practice, or relationships with others
who share your philosophy.
Asking for help:
• Reach out for support when you need it.
Wellbeing and self-care fact sheet
www.responseability.org

14. Self-care activities
• Mindfulness
• Gratitude
• Nurturing relationships
• Self-awareness and
reflective practice

15. Gratitude
• What: being thankful for something or
expressing appreciation
• Benefits:
– Greater happiness and wellbeing;
– Lower blood pressure;
– Fewer feelings of isolation and loneliness;
– Greater happiness, optimism, joy and pleasure;
– More compassion and generosity;
– Better sleep, increased exercise and care of
health; and
– Reduced depression.
• Some methods:
– Gratitude diary
– Gratitude jar/box
– Daily reflection
– Give thanks
See Response Ability Gratitude fact sheet www.responseability.org

16. Mindfulness
What are the benefits:
• Reduced stress
• Boosts immune system
• Enhances relationships
• Help in treatment of
depression and prevent
relapse
• Improved general
quality of life
Changes in the brain - Increases grey
matter density in areas of the brain
associated with:
• Learning
• Memory
• Emotional regulation
• Emotional intelligence
• Self-awareness
• Compassion
• Empathy
• ……………
See: Greater Good Science Centre
http://greatergood.berkeley.edu

17. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..

18. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..
It is more
important to help
others, I’ll be ok

19. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..
I should be able
to cope

20. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..
I’m too busy..
Or
I need to do
XXX first

21. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..
I don’t believe I
deserve it/am worth it
Or
Self-care has no
benefit/waste of time

22. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..
I’m really motivated but…It’s
hard to change habits and/or
start doing things I've never
done before

23. Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of routine
• Workplace culture
• Lack of role models/support
• …………………..
• …………………..
No one I know is practicing self-
care
Or
Lack of support/ encouragement
from others in any attempt to make
changes

24. Overcoming challenges Activity: Reframing
• Carer mindset ……………………..…………………..
• Superhero mindset ………………….………………………
• Time ………………….………………………
• Competing priorities ………………….………………………
• Perceived value ………………….………………………
• Not part of routine ………………….………………………
• Workplace culture ………………….………………………
• Lack of role models/support ………………….………………………
• XXXX ………………….………………………
• XXXX ………………….………………………

25. Activity

26. Activity

27. Tracking success

28. Self-care: Part of Professional Practice
• Aligned to EYLF, MTOP and NQS.

29. Use campaigns
like Mental
Health Month
to generate
awareness for
self-care in
your staff

30. Self-care assessment and tools
• ReachOut professionals self-care assessment and planning tools:
http://au.professionals.reachout.com/self-care-for-professionals
• Domains include:
– Workplace/professional;
– Physical;
– Psychological;
– Emotional;
– Spiritual;
– Relationship; and
– Overall balance.

31. Help seeking
• Great at helping others?
• What about asking for help when you need it?
• People in caring professions often neglect their own wellbeing and don’t
seek help when needed.
• Remember – being able to ask for help is a strength!

32. It’s ok to ask for help
Reach out for support when you need it:
• Friends
• Family
• GP
• Psychologist
• Lifeline 13 11 14
24-hour telephone counselling service

33. Where to from here?
• Connections resource – Professional Practice module
– Online: www.himh.org.au/connections
– Hard copy: see us at trade display
• Response Ability fact sheets or podcasts
– Gratitude
– Wellbeing and self-care
www.responseability.org/home/fact-sheets-and-podcasts/looking-
after-yourself-lecturers-and-students

34. Additional resources
• YouTube - It’s a beautiful day! A short animation about Mindfulness
• The smiling mind app.
• Greater Good Science Centre, University of California:
http://greatergood.berkeley.edu
• Health Direct Australia: www.healthdirect.gov.au
• SANE Australia: www.sane.org
• beyondblue: www.beyondblue.org.au
• WayAhead/Mental Health Association NSW: www.mentalhealth.asn.au
– Stress Kit www.mentalhealth.asn.au/our-resources/wellbeing-factsheets
• Lifeline: www.lifeline.org.au
– Fact sheets: What is stress and Overcoming Stress
www.lifeline.org.au/Get-Help/Facts---Information/Stress

35. Take home messages
• Your wellbeing is as important
as every other person’s
wellbeing
• Looking after yourself isn’t
selfish
• By caring for yourself you are
better able to care for others

36. Questions
Ellen Newman
Projects Coordinator
Email: ellen.newman@hnehealth.nsw.gov.au
Website: www.himh.org.au
Phone: 02 4924 6900