Self-Care: Refactor your life, Revitalize your community

We all know about self-care in the abstract. That it's good for us to find work/life balance in an increasingly multi-tasked world. That it's something we all need to be doing more of. However in reality many of us don't pay attention until it's too late. We burn out under a burden of high expectations and low self-esteem. And we struggle to break the cycle of stress and sustain the path to recovery. This is a talk about my ongoing journey - from recognizing symptoms to proactively creating tools and design patterns to help me navigate the stresses that impact my physical and mental well-being. I will start by unpacking the science of stress and it's connection to self-esteem. I'll then share specific strategies I use to combat key issues in my life, and provide analogies and design patterns that can hopefully motivate others to create self-care toolkits personalized to their needs.

Website:
https://www.writespeakcode.com/2019/program/#self-care-refactoring-your-life-revitalize-your-community

Transcript

1. #SelfCare #RefactoringYou @nitya Nitya Narasimhan She/Her
2. #SelfCare #RefactoringYou @nitya #SelfCare #RefactoringYou @nitya Self-Care Refactor your life. Revitalize your community. Nitya Narasimhan, PhD | @nitya | #RefactorYou #SelfCare
3. #SelfCare #RefactoringYou @nitya Developer Relations Microsoft Community Health & Advocacy PhD, Polymath Parent Personal Health & Technology Nitya Narasimhan | @nitya
4. #SelfCare #RefactoringYou @nitya Image Credit: Unsplash Have you experienced stress or anxiety recently?
5. #SelfCare #RefactoringYou @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!
6. #SelfCare #RefactoringYou @nitya Image Credit: Emojipedia Stress transient Anxiety persistent Depression pervasive Unchecked stress will lead to bigger mental and physical health issues ..
7. #SelfCare #RefactoringYou @nitya Self Care can help you manage your stress better Image Credit: Unsplash Community Care is about sharing the burdens together
8. #SelfCare #RefactoringYou @nitya Know Your Enemy Let’s talk about stress Image Credit: Unsplash Acute Stress Episodic Stress Chronic Stress
9. #SelfCare #RefactoringYou @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)
10. #SelfCare #RefactoringYou @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
11. #SelfCare #RefactoringYou @nitya Image Credit: Unsplash Stress vs. Self-Esteem A destructive cycle Manage STRESS CONTROL STRATEGIES Mitigate STRESS COPING STRATEGIES Boost SELF-ESTEEM COMFORT STRATEGIES
12. #SelfCare #RefactoringYou @nitya MANAGE STRESS Control Strategies Image Credit: @nitya time-based triggers #30Days Food Sleep Exercise
13. #SelfCare #RefactoringYou @nitya MANAGE STRESS Control Strategies Image Credit: @nitya space-based triggers #Declutter Social Media Workspace Memorabilia “Does it spark joy?”
14. #SelfCare #RefactoringYou @nitya MITIGATE STRESS Coping Strategies Image Credit: @nitya cultivate calm #Refocus Sketching Meditation “Be Present”
15. #SelfCare #RefactoringYou @nitya MITIGATE STRESS Coping Strategies Image Credit: @nitya support systems #Ally-Up Run Interference Collective Bargaining Moral Support Ask others to help!
16. #SelfCare #RefactoringYou @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya celebrate milestones #GratefulFor Anniversaries Successes Failures
17. #SelfCare #RefactoringYou @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya know yourself #SelfAcceptance Culture (by birth) Nurture (by upbringing) Venture (by choice)
18. #SelfCare #RefactoringYou @nitya Self-Care Put on your oxygen mask first Image Credit: Unsplash
19. #SelfCare #RefactoringYou @nitya Self Care to Self-less Care Self-care cannot solve systemic issues! Credit: Flare.com / April 2019
20. #SelfCare #RefactoringYou @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)
21. #SelfCare #RefactoringYou @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
22. #SelfCare #RefactoringYou @nitya #SelfCare #RefactoringYou @nitya Thank You.. A Work In Progress: https://selfcare.dev Nitya Narasimhan, PhD | @nitya | #WSC2019 #SelfCare