THE IMPACT SELF-CARE: By Melissa D.

Knight
FINDING LIFE SPACE BALANCE
INTRODUCTION
Who am I?
v Counseling Intern at RGU
v Hospital Chaplain for 16 years
v Mind – Body – Spirit Connection

Ø Define Terms:
• Stress
• Compassion Fatigue
• Burnout
• Self-Care
• Mindfulness
SUPER’S LIFE SPAN/LIFE SPACE THEORY
Key Points in Life Space Theory:
• People change over a lifetime
• Life spaces help make us who we are
• Balance between work and private life - “work-life balance”
• Life Space Roles include – Son/Daughter, Student, Leisurite, Citizen, Worker,
Spouse/Partner, Homemaker, Parent, Pensioner, and others?
• Life Space Roles played out – Home, School, Workplace, Community
• Super’s Life Career Rainbow – Tool to help us figure out the importance of the various
roles in our life (actual and aspirational)
SUPER’S LIFE CAREER RAINBOW
WE ARE LIKE A WELL
Take a moment to contemplate your day and week
What are giving out to the world and what are you
giving back to yourself through self-care.
ü List stressors/roles in your life as water going out
• Draw a line coming out of the well for each

ü List self-care behaviors & activities as water going in

• Draw a line going into the well for each

ü Religious/Spiritual – as natural spring which refills

• Draw a line going into the well from its foundation

Balance or are there more lines going out than going in?
IS YOUR LIFESTYLE CAUSING YOU STRESS?
Lifestyle Behaviors:
When you are under stress, do you:
oChoose a unhealthy self-care behavior
oChoose a healthy self-care behavior
SELF-CARE WHEEL
Life Balance includes:

ØSpiritual
ØPersonal
ØEmotional
ØPsychological
ØPhysical
ØProfessional
MINDFULNESS – BREATHING EXERCISE
Sense of Sound & the Sense of Vision:
ØListen to the soothing sounds of the ocean waves.
ØSee the waves coming in and going out.

üTake a slow deep breath in and let it out

ü Listen & See
ü Close your eyes and see
ü Or focus on picture on the next slide
OCEAN WAVES & SOUNDS
MINDFULNESS
Experience – Sense of Taste
Pick one piece of fruit from each type:
o apple
o pineapple
o strawberry
o banana
o grape
Instructions – with each piece notice how each
has its own uniqueness then take 8-10 minutes
to eat your fruit savoring each one.
MINDFULNESS
Experience – Sense of Smell
Aromatherapy scents available:
o peppermint
o rosemary
o eucalyptus
o lavender
o lemon
Pick one scent and place a drop on a tissue or on your wrist.
MINDFULNESS
Sense of Touch:
o Hugs
o Dance Party
o Grounding
o Yoga

Our Activity -
o Play with bubbles
o Hand massage with lotion
o Inspiration Stone
MINDFULNESS
Ø Journal Blessings & Affirmations
§ List 5 Blessings or Affirmations
§ List what you are Thankful for

Ø Prayer & other Spiritual Practices

§ Lectio Divina
§ Daily Examen

Ø Write Your Own Psalm of Lament

Ø Play - Bubbles
Ø Color Pages
 CREATE A SELF-CARE KIT
FOR YOURSELF
Sound: Vision:
• Create a soothing playlist on your phone ­ Photos of favorite people & places; funny pictures
• Calm app on you phone for soothing sounds or meditation ­ Go on a walk through nature
• Sit outside and listen to the birds ­ Visit an art museum or a virtual art museum
• Sit in a coffee shop or other busy area and listen to the noise. ­ Blow Bubbles
Smell: ­ Lay on ground and watch the clouds
­ Aromatherapy oils ­ Art supplies, color pages, mandalas, create a collage
­ Scented lotion, spray, or candle Touch:
­ Bake a cake/cookies or sit in a bakery ­ Pet an animal
­ Take a walk after it rains ­ Get a massage
­ Small jar of spices, cinnamon sticks, cloves, or dried lavender ­ Get a manicure or pedicure
Taste: ­ Clay, playdough, or putty
­ Cook a favorite meal ­ Worry stone or inspiration stone
­ Go to a farmer’s market for fresh produce ­ Take a bubble bath or hot shower
­ Enjoy your favorite snack or dessert, chocolate ­ Stress ball
­ Tea or hot chocolate ­ Give yourself a hand massage with lotion or oil
WE ARE LIKE A WELL
Take a moment to contemplate your day and week
What are changes you would like to make to your Well?

ü Look at the stressors/roles in your life

• Circle 1-3 you want to work on
• Write down ideas about how you can change the stressor/role

ü Add 3 self-care behaviors & activities you wish to try

• What are the barriers to maintaining self-care?
• How will you address these barriers and remind yourself to
practice self-care?

ü Religious/Spiritual
• What changes could you make so that you have time to spend
nourishing your relationship with God (Your Higher Power)?
MELISSAKNIGHTCOUNSELING.WEEBLY.COM
MELISSA.KNIGHT@RICHMONT.EDU
404-XXX-XXXX
CAREER DEVELOPMENT INTERVENTION A Career Program
CAREER PROGRAM:
ORGANIZATION & IMPLEMENTATION
Population – Adults (varying ages) from diverse multicultural background attending Richmont Graduate
University in Atlanta, Georgia and Chattanooga, Tennessee seeking a Masters degree in Clinical Mental
Health Counseling.

Demographic information:
• Ages 20’s – 60’s
• 90% female and 10% male
• Traditional students and second/third career students
• Some have an outside job while others are not working
• Include married and single & with and without children
• Includes those in internship year and those who are pre-internship
• Student population is multicultural
 CAREER PROGRAM:
ORGANIZATION & IMPLEMENTATION
Career Development Needs:
• Be able to discover their own work-life-school balance
• Self-awareness about how much time and energy are being spent in various life space roles
• Intentional about self-care, develop resiliency, and thrive
• Discovery of which setting and counselor role is best for their life taking into consideration work-life balance

Career Development Obstacles:

• Making time for the workshop
• Maladaptive Coping Strategies

Teaching: The Impact Self-Care has upon discovering balance in an individuals Life Space.
Attendees will learn:
• How to evaluate their Work-Life Balance
• How to evaluate their overall wellbeing
• Useful tools and practices of self-care
CAREER PROGRAM:
ADMINISTRATION & EVALUATION
Cost: $50-150 per person (for groups of 6-12 participants)
• Time to design, develop, and evaluate program (2-4 hours)
• Time to deliver program (2-4 hours)
• Materials needed
• Printing costs
• Facility cost
• Refreshments for participants

Promotion/marketing needs: Promotion provided by School or Hosting Organization.

Personnel:
• For Groups of 6-12 participants will involve one leader/presenter
• For Groups greater than 12 participants – more than one leader/presenter & higher per person rate.

Evaluation of Program: Formative and Summative Evaluation will be provided.