01 Jun 2022
Today, a colleague flagged up one of our learners who they observed needed suicide and self-harm support.
As a team, we are pretty well up on spotting the signs of stress in our department. We take particular care to observe and note those that seem vulnerable, struggling with change, and ‘stuck’.
But we are often not so good at reacting well to our own stress levels.
Are you good at recognising when you are under pressure? Do you know when your personal well-being barometer is reading danger?
More importantly, what do you do about it?
We push on, sometimes ignoring the obvious.
- Perhaps we have a deadline to meet
- We pride ourselves on our ability to cope
- We do not want to appear weak or struggling
I have heard them all and seen most. I also know how many of us cope with stress.
- We sleep
- We hide
- We retreat from work
- We give less effort
- We ease off the self-care
- And increase the self-harm substitutes (alcohol, drink, sex, excessive exercise etc)
- Or find more balance in positive activities like walking the dog, being in nature
These are all strategies for ‘after the event’. They are things we do to deal with stress later, when we’ve most likely left the scene that triggered our reaction.
But all health care professionals know that the sooner we have some care intervention, the more positive the outcome.
It is why at HMP we have a well-tried system for passing our prisoner observations up to the next level – so that they get the help they need.
So, I invite you to create your own Personal Reaction Plan to turn to in times of stress. It is something I learnt some time ago.
Think of it as a prompt card. When things get tricky, it reminds you how you planned to get it together when things outside de-rail your best intentions!
It is a comforter – a go to. What you call it is not important, but the purpose it serves is.
How it works
First you create (write, draw or compose) a plan of action for times of stress.
When you feel yourself triggered, go to your desk, drawer or bag (wherever you decide to keep your Reaction Plan), and take a moment to read it slowly - and breathe.
The reasons this works is on a number of levels:
- You have thought about your response to stress beforehand.
- You’ve decided what works for you. Perhaps it is a series of short, repeatable exercises. It may be a definite action. It could be a reminder, or a memory jogger to go do something to let out the stress.
Your written Reaction Plan is:
- Personal
- Visual
- Small
- Handy
Here are a couple of ideas:
Size
Use a postcard if you want it pocket-sized or A4 if you want something big and visible.
Colour:
Colour lifts the mood. Add in some squiggles if you like, or cartoon faces. Make it light and bright.
Linear or organic
Are you a mind map person or do you like lists?
Humour
It is always good to bring in humour. When I am feeling precious, I think “get over yourself”. It never fails to bring me down to earth.
Prompts
What’s stupid about your reaction?
How could you lighten this up?
What could you I say to yourself to break the cycle or lift your mood?
Seeing a different perspective
Try and see the situation from another viewpoint using a personal favourite saying or quote.
Prompts
a personal Mantra
First Reaction Prompts
When I feel ______________________ I will ______________________
When ______________________ happens I will ___________________
Prompts
What would my highest self suggest I do now?
What sits right with my personal integrity?
My first options
- Stop and breathe (breathing exercises)
- Take myself off somewhere (distance myself)
- Take time to process/review straight away or as soon as possible
- My choice of mindfulness techniques
- Talk/communicate with a trusted colleague or friend
- Seek out a favourite self-care practice
So now you have a few ideas, take some time today to draft out and create your own Personal Reaction Plan for when things go pear shaped.
Share the idea with your colleagues and students too!
Let me know if this has helped, and what topics you would like more articles or handouts on in the coming months.
Love and light,
Geraldine
You can download your own Personal Reaction Plan Template at: www.geraldinejozefiak.com/personal-reaction-plan
You’ll find details of CPD training, courses, workshops, talks and presentations at: www.GeraldineJozefiak.com