Profession development in Norwegian. 12:30-14:00
The main point: Put the oxygen mask on yourself first!
Interesting observations:
- Physical and psychological health are intertwined.
- When one has a sore back or neck, one normally goes to a physio. And with anxiety and psychology. When it can very well be interconnected.
- Sleep: If over time you don't sleep well, then it will affect you mentally.
- Comparison = killer of joy
- Happiness is fleeting. Not something that lasts.
- Happiness is not a natural position for people.
- When was the last time you were happy? It can be different for everyone. Subjective.
- Life quality: worth and meaning.
- The choice point: changing values.
- What about when values change? A growth. Need to live according to one's values.
- Have goals, and tackle the issues that will get in the way of those goals.
- When we are stressed, it is easy to stop the good actions that are according to ones values.
- 5 points to help
- Be active - do stuff you like
- Bond with others - good relationships are important
- Be attentive to the here and now
- Continue to learn - curiosity
- Give to others - you will get something back
Stress
- Scale of 1-10, how stressed are you daily?
- Three settings
- Fully concentrated (3.5 hours)
- Passive concentrated
- Unplugged
- Stress - what is it?
- Positive stress
- Negative stress is when one's own and the environment's demands and expectations exceed one's own capacity and control
- Negative stress
- Negative stress is when one's own and the environment's demands and expectations exceed one's own capacity and control
- "Yes" person. Does stuff to help others and the expense of oneself. This can lead to depression.
- Stress symptoms
- Physical:
- Muscle tension, headache, fatigue, tiredness, restlessness, sleep difficulties
- Physiological:
- Weakened immune system, hormonal changes, neurological changes
- Emotional
- Less joy, low mood, anxiety, irritability
- Mentally
- Difficulty concentrating, worries/ruminating, suspiciousness, difficulty making decisions
- Fight, Flight, Freeze.
- Foundational needs
- Good sleep
- Healthy structure during the day
- Not to worry about things that they can't control
- Stay up the same time, go to sleep the same time.
- No screen one hour before bed
- The balance between activity and rest
- Activities? Could even mean reading a book
- Rest? Rest either your mind or body. Reading, forest walk, exercise.
- Physical self-care
- Eat healthily
- When your body is in stress mode, your body is in fight mode, then your body says you must eat fast carbs. Bread, rice, pasta etc.
- Selfcare
- Charge batteries without guilt for not doing all one has on a "to do" list.
- Burnout, and downcastness can come with one doesn't look after oneself.
- Put the oxygen mask on yourself first
- Lay down and rest for 30min after work
- Mindfulness
- Boundaries
- Techniques:
- Postpone response, influence time/to-do/duration
- Nuance:
- Doesn't always have to be either/or, all or nothing. What is good enough?
- Try to be more open with those you trust
- Are you in charge or do you take responsibility?
- Do you get involved in this that you should leave out?
- What can't I influence and thus leave it alone?
- What is good enough? 40-60.
Helpful link for children: https://www.unicef.no/skole/undervisning/folkehelse/sam
No comments:
Post a Comment