#HugOps4Humans / #Flutterista @nitya @nitya #HugOps4Humans / #Flutterista HugOps For Humans Self-Care to Community Care-giving June 30, 2020 Nitya Narasimhan, PhD | #Flutterista #HugOps4Humans | @nitya Image Credit: Noun Project

#HugOps4Humans / #Flutterista @nitya @nitya #HugOps4Humans / #Flutterista

#HugOps4Humans / #Flutterista @nitya @nitya #HugOps4Humans / #Flutterista

#HugOps4Humans / #Flutterista @nitya

#HugOps4Humans / #Flutterista @nitya #HugOps4Humans / #Flutterista

#HugOps4Humans / #Flutterista @nitya #HugOps4Humans / #Flutterista

#HugOps4Humans / #Flutterista @nitya Self Care can help you manage your stress better Image Credit: Unsplash Community Care is about sharing the burdens together

#HugOps4Humans / #Flutterista @nitya https://www.statuspage.io/hugops

#HugOps4Humans / #Flutterista @nitya Complex Systems Unpredictable Stressors Continuous Availability Observability Detect patterns = warning Empathy Embrace failures = learning Communication Share learnings = growing CONTEXT CULTURE DEVOPS HUGOPS

#HugOps4Humans / #Flutterista @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

#HugOps4Humans / #Flutterista @nitya Know Your Enemy Let’s talk about stress Image Credit: Unsplash Acute Stress Episodic Stress Chronic Stress

#HugOps4Humans / #Flutterista @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

#HugOps4Humans / #Flutterista @nitya Stress Our body’s response to perceived threats to mental or physical well-being Image Credit: Unsplash Adaptive Stress Response our built-in survival instincts adrenaline (fight or flight) cortisol (alert, persistence)

#HugOps4Humans / #Flutterista @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

#HugOps4Humans / #Flutterista @nitya Learn Triggers ENVIRONMENTAL PHYSIOLOGICAL PSYCHOLOGICAL SOCIAL Pollution & Toxins Food & Drink Illness & Sleep Injury & Disability Family & Friends Social Media Self Esteem

#HugOps4Humans / #Flutterista @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

#HugOps4Humans / #Flutterista @nitya MANAGE STRESS Control Strategies Image Credit: @nitya time-based triggers #30Days Food Sleep Exercise “Bundling Habits”

#HugOps4Humans / #Flutterista @nitya MANAGE STRESS Control Strategies Image Credit: @nitya space-based triggers #Declutter Social Media Workspace Memorabilia “Does it spark joy?”

#HugOps4Humans / #Flutterista @nitya MITIGATE RESPONSES Coping Strategies Image Credit: @nitya cultivate calm #Refocus Sketching Meditation Knitting “Be Present”

#HugOps4Humans / #Flutterista @nitya MITIGATE RESPONSES Coping Strategies Image Credit: @nitya support systems #Ally-Up Run Interference Collective Bargaining Moral Support Accept help!

#HugOps4Humans / #Flutterista @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya celebrate milestones #GratefulFor Anniversaries Successes Failures Acknowledge wins!

#HugOps4Humans / #Flutterista @nitya BOOST ESTEEM Comfort Strategies Image Credit: @nitya know yourself #SelfAcceptance Culture (by birth) Nurture (by upbringing) Venture (by choice)

#HugOps4Humans / #Flutterista @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 facing failures

#HugOps4Humans / #Flutterista @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

#HugOps4Humans / #Flutterista @nitya #HugOps4Humans / #Flutterista Self-Care Put on your oxygen mask first Image Credit: Unsplash

#HugOps4Humans / #Flutterista @nitya #HugOps4Humans / #Flutterista Self Care to Community Care-giving Self-care cannot solve systemic issues! Credit: Flare.com / April 2019

#HugOps4Humans / #Flutterista @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)

#HugOps4Humans / #Flutterista @nitya Self-care is a self-esteem issue. It needs introspection Self-care is a community issue It has ripple effects with global impact Self-care is a marathon It needs resilience. Self-care is a privilege today Extend yours to those who need it more

#HugOps4Humans / #Flutterista @nitya Self-Care to Community Care-giving 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

#HugOps4Humans / #Flutterista @nitya @nitya #HugOps4Humans / #Flutterista Thank You! Slides: https://bit.ly/2020-06-HugOps4Humans Work In Progress: Site: https://selfcare.dev Nitya Narasimhan, PhD | @nitya | #HugOps4Humans