HugOps For Humans: Self-Care to Selfless Care

Americans are experiencing the highest levels of stress in a decade. And if you are someone from a marginalized community, or working in the tech industry, you likely experience other stressors from concerns around your personal safety, professional growth, and self-esteem. All of which have huge impact on our physical and mental well-being. So how do we instrument ourselves to learn from past crashes so we can detect and manage or mitigate the effects on our health and happiness? In this talk, I hope to share my own journey in self-care and self-acceptance. And use the #HugOps analogy to explore how we as a community can move from self-care, to self-less care, where we share stories and create support networks that help us all survive, and thrive, in challenging times.

Transcript

1. #AsburyAgile19 #HugOps4Humans @nitya @nitya #AsburyAgile19 #HugOps4Humans HugOps For Humans From Self-Care To Selfless-Care. Nitya Narasimhan | #AsburyAgile19 #HugOps4Humans | @nitya Image Credit: Noun Project
2. #AsburyAgile19 #HugOps4Humans @nitya Cloud + AI, Startups, ProDev Developer Relations Community Health & Advocacy PhD, Polymath Parent Personal Health & Technology Nitya Narasimhan | @nitya
3. #AsburyAgile19 #HugOps4Humans @nitya Image Credit: Unsplash Have you experienced stress or anxiety recently?
4. #AsburyAgile19 #HugOps4Humans @nitya Credit: Stress In America, Nov 2017 Credit: Stress In America, Gen Z, Oct 2018 Credit: New York Times, April 2019 You are not alone!
5. #AsburyAgile19 #HugOps4Humans @nitya Image Credit: Emojipedia Stress transient Anxiety persistent Depression pervasive Unchecked stress will lead to bigger mental and physical health issues ..
6. #AsburyAgile19 #HugOps4Humans @nitya Self Care can help you manage your stress better Image Credit: Unsplash Community Care is about sharing the burdens together
7. #AsburyAgile19 #HugOps4Humans @nitya https://www.statuspage.io/hugops
8. #AsburyAgile19 #HugOps4Humans @nitya Complex Systems Unpredictable Stressors Continuous Availability Observability Detect patterns = warning Empathy Embrace failures = learning Communication Share learnings = growing CONTEXT CULTURE DEVOPS HUGOPS
9. #AsburyAgile19 #HugOps4Humans @nitya Complex Systems Unpredictable Stressors Continuous Availability Observability Detect patterns = warning Empathy Embrace failures = learning Communication Share learnings = growing CONTEXT CULTURE DEVOPS HUGOPS Human-Ops
10. #AsburyAgile19 #HugOps4Humans @nitya Know Your Enemy Let’s talk about stress Image Credit: Unsplash Acute Stress Episodic Stress Chronic Stress
11. #AsburyAgile19 #HugOps4Humans @nitya Allostatic Load Cumulative Wear and Tear.. Image Credit: Unsplash ..on the body can cause permanent changes to brain architecture and reduce ability to cope with future uncertainity
12. #AsburyAgile19 #HugOps4Humans @nitya Stress Our body’s response to perceived threats to mental or physical well-being Image Credit: Unsplash Adaptive Stress Response our built-in surival instincts adrenaline (fight or flight) cortisol (alert, persistence)
13. #AsburyAgile19 #HugOps4Humans @nitya Learn TRIGGERS Manage RESPONSES Share BURDENS How can we effect change? Refactor our behaviors Revitalize our communities Psychological Environmental Physiological Social Anger Fear Insecurity Anxiety Ask for Help Offer Help Share Stories Give Feedback
14. #AsburyAgile19 #HugOps4Humans @nitya Learn Triggers ENVIRONMENTAL PHYSIOLOGICAL PSYCHOLOGICAL SOCIAL Pollution & Toxins Food & Drink Illness & Sleep Injury & Disability Family & Friends Social Media Self Esteem
15. #AsburyAgile19 #HugOps4Humans @nitya Image Credit: Unsplash Stress vs. Self-Esteem A destructive cycle Manage STRESS CONTROL STRATEGIES Mitigate RESPONSES COPING STRATEGIES Boost SELF-ESTEEM COMFORT STRATEGIES Manage Responses
16. #AsburyAgile19 #HugOps4Humans @nitya MANAGE STRESS Control Strategies Image Credit: @nitya time-based triggers #30Days Food Sleep Exercise
17. #AsburyAgile19 #HugOps4Humans @nitya MANAGE STRESS Control Strategies Image Credit: @nitya space-based triggers #Declutter Social Media Workspace Memorabilia “Does it spark joy?”
18. #AsburyAgile19 #HugOps4Humans @nitya MITIGATE RESPONSES Coping Strategies Image Credit: @nitya cultivate calm #Refocus Sketching Meditation Knitting
19. #AsburyAgile19 #HugOps4Humans @nitya MITIGATE RESPONSES Coping Strategies Image Credit: @nitya support systems #Ally-Up Run Interference Collective Bargaining Moral Support Ask others to help!
20. #AsburyAgile19 #HugOps4Humans @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya celebrate milestones #GratefulFor Anniversaries Successes Failures
21. #AsburyAgile19 #HugOps4Humans @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya know yourself #SelfAcceptance Culture (by birth) Nurture (by upbringing) Venture (by choice)
22. #AsburyAgile19 #HugOps4Humans @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya value yourself #SelfAppreciation Embrace achievements Embrace failures Champion yourself Practice saying.. Thank You when complimented I (not we) when you did the work No thanks to emotional labor Yes thanks when offered leadership roles My turn when overlooked for opinions Mine too when overlooked for rewards It happens! on having failures
23. #AsburyAgile19 #HugOps4Humans @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya grow yourself #SelfAppraisal Focus Feedback Forgiveness FOCUS Set clear goals Make concrete plans FEEDBACK Ask for help Trust (but verify) FORGIVENESS Assess mistakes Then move on
24. #AsburyAgile19 #HugOps4Humans @nitya Self-Care Put on your oxygen mask first Image Credit: Unsplash
25. #AsburyAgile19 #HugOps4Humans @nitya Self Care to Self-less Care Self-care cannot solve systemic issues! Credit: Flare.com / April 2019
26. #AsburyAgile19 #HugOps4Humans @nitya We need to destigmatize burdening others, normalize asking for help, and challenge ableism “Beyond Self-Care Bubble Baths: A Vision for Community Care” ~ Abeni Jones (Jul 2017)
27. #AsburyAgile19 #HugOps4Humans @nitya Self-Care to Selfless-Care Stress Anxiety Depression Break the Stress, Self Esteem Cycle CONTROL 30-Days Declutter Help yourself Ask for help Help others COPE Refocus Ally-Up COMFORT Celebration Self-Acceptance Self-Appreciation Self-Appraisal
28. #AsburyAgile19 #HugOps4Humans @nitya @nitya #AsburyAgile19 #HugOps4Humans Thank You! Slides: https://aka.ms/2019-10-AsburyAgile Work In Progress: Site: https://selfcare.dev Nitya Narasimhan, PhD | @nitya | #HugOps4Humans