daniel m. pacheco, md, ma, lmhc*. learn to take care of ourselves learn to invest in ourselves be...

Daniel M. Pacheco, MD, MA, LMHC*

LEADERSHIP WELLBEING

• Learn to take care of ourselves

• Learn to invest in ourselves

• Be Happy

TODAYS GOAL

There are two ways to spread light;Be the light or the mirror that reflects

it

Astoria, Oregon

“Leadership is practiced not so much in words, as in attitude and actions”

You are the most important piece to the healthcare puzzle

Let’s learn to be well being leaders!!

HUMAN CAPITAL

• System overwhelmed

• State of unknown future, constant changing

• Scarcity of resources

• Much is expected

HEALTH CARE DILEMMA

*More than 41 million U.S. adults (18 %) had a mental illness and nearly 20 million (8 %) had a substance use disorder.

*Nearly 9 million U.S. adults (4 %) had a mental illness that greatly affected day-to-day living or serious functional impairment.

*Depression leading cause of disability

*More than one in eight U.S. adults received some type of mental health treatment in the past year.

*In 2010, the highest suicide rate (18.6) was among people 45 to 64 years old.

STATE OF MENTAL HEALTH

• Who were my role models for well being?

• Recognize that this is learned. • Is it an active process?• Did they provide good or bad examples

of dealing with life?• Am I doing the same thing?

WHERE TO BEGIN?

“When we have peace in our hearts and minds, we draw

peace into our lives”

Lake Powell, Arizona

• First recognize stress is not all bad.

• If not dealt with appropriately can inhibit growth, create obstacles, and limit our cognitive abilities.

• Judgment becomes black or white.

INNER TENSION

How do you know?

• Usually a physical or cognitive sign.

• General rule of thumb: if 2 people ask if you are doing ok… Something is up.

• We are usually last to know.

IDENTIFYING WHEN YOU ARE STRESSED

• Fatigue• Insomnia• Headache• GI symptoms• Physiological effects*

PHYSICAL SYMPTOMS

• Sadness/depression*• Disconnected• Angry• Increased swearing and/or sarcasm• Shut down/empty

EMOTIONAL SYMPTOMS

“If you can change the way you think, in time you will notice a change in your heart, in your life, and the way you see things.”

Sacramento, Ca

THOUGHT SYMPTOMS

• Negative• Black/white thinking• Unable to think of options/out of ideas• Can find numerous reasons why something

can go wrong.• Blaming

TAKING CONTROL

• Stress reaction is autonomic

• Relaxation response needs to be actively initiated

• MENTAL• PHYSICAL• EMOTIONAL• VERBAL

IMPROVING WELL BEING

BASIC BUILDING BLOCK OF OUR EXPERIENCE

Actions

Thoughts

Emotions

First you must recognize you are in control of your thoughts, emotions and actions.

Stress is created by our own thinking/beliefs/ego.

People who are most stressed feel they have no control, which leads to more stress.

SHIFTING GEARS: MAKING THINGS HAPPEN.

• Reframing: Change your view of how you see the experience, problem or opportunity.

• “What’s another way to look at this situation?”

• Pull the lens back-look at the bigger picture.

• “I can accept it or make myself miserable”

MENTAL SHIFT

"In mindfulness one is not only restful and happy, but alert

and awake. Meditation is not evasion; it is a serene

encounter with reality.“ Thich Nhat Hanh

Oregon Coast

• A state in which one is highly aware of the present moment, acknowledging and accepting it, without getting caught up in thoughts about present experience or in emotional reactions( Bishop, 2004)

• Focus on the present- today at this moment

• Examine your irrational thoughts and unrealistic expectations.

MENTAL SHIFT-MINDFULNESS

• Non Judging• Patience• Acceptance• Letting go

QUALITIES OF MINDFULNESS

• Doorway Technique -do this every time you enter a door way, especially patients room and upon returning home.

• What kind of energy and attitude do I want to bring into the room…this sets the tempo for what is going to happen and how the patient will respond.

• Teach yourself to like your job/duties/etc.

MENTAL SHIFT

As you think, so shall you become…

Quebec, Canada

• First check your posture-hold head up, shoulders straight…how the body goes so goes the mind, visa- versa.

• Deep breaths-take 3 slow deep breaths every time in elevator or your office.

• Schedule breaks to use bathroom, wash hands/face (symbolic) smile in mirror.

PHYSICAL SHIFT

• Be aware of “your” feelings, is there another reason you feel this way.

• Empty chair…what would ____ tell me right now?

• It could be worse…when stressed we tend to make things bigger than they are.

• Develop ability to self soothe.

EMOTIONAL SHIFT

• How we describe situations or feelings influences our response to it…i.e. “I hate that I….”

• When asked how you feel be honest, “ok and fine” are not emotions.

• Be authentic with people you trust/love: Align the inside with the outside

• Words to drop: hate, should’ve, could’ve, can’t.

VERBAL SHIFT

• HUNGRY• ANGRY• LONELY• TIRED• Emotional/Physical Pain

STRESS AMPLIFIERS

• Close email, text and phone

• Responsiveness vs. Expectations

• Set Limits

DISCONNECTING FROM TECHNOLOGY

Estes Park, Colorado

Set the Tone• Develop a routine

• Positive affirmations in mirror

• Reminding yourself what you are thankful/happy for personally and professionally.

• Journaling

• Develop attitude of gratitude

WHAT ELSE CAN I DO?

Happiness does not depend on

what you have or who you are, it

solely depends on what you think

~BuddhaBanff, Canada

• If you feel hopeless, your work or personal life is deteriorating.

• It’s ok to ask for help, we all need help.

It takes strength to ask for help.

• Denial will bury you.

WHEN DO I NEED HELP?

• Employee Assistance Program (EAP)

• Mental Health Professional

• Support Group

• Private Therapist

• Life Coach

IF THIS IS NOT ENOUGH..

Mt. Hood, Oregon

Questions?

• Bill Byron: Invitation

• Shalis Stinson: Photos, content material

SPECIAL THANKS TO: