Improving Resilience in Anaesthesia - 30 Day Motivation Plan
My thanks to Professor Andy McCann and Elaine Russ of Cardiff University for their help in putting together this 30-Day plan.
Health Service workers are ordinary people doing extraordinary things.
Let's start our 30 Day Journey together - click on the image for further information and view the associated video below.
Day 1 - Journaling
I think of my 3 things on the way home - improves my mood.
View this YouTube Video on Boosting Your Self Esteem
Day 2 - Introducing Human Factors
Remember to look after yourself and to look after your colleagues (so they can look after you).
We make thousands of decisions a day and the difficult ones can be very cognitively demanding-optimiseyourself to optimise your decisions-as the headline says-think about energy management.
View this YouTube Video Presentation - Taking Care of Yourself
Day 3: Your Social Eco-system
Use FaceTime or even the phone to touch base with your loved ones.
View this YouTube Presentation on Becoming More Optimistic
Day 4: Your Emotional Transition
Practise emptying your stress bucket - here’s one for you to put all your work stress in,
which you empty at the end of the day so that when you get home (having done your gratitude diary)
- you arrive home with a nice empty stress bucket (which you can then fill with your home stress!).
View this YouTube Presentation on Managing Stress
Day 5: Your Breathing
Practise box breathing every day, especially when you feel the pressure building.
Breathe in for the count of 4, hold for 4, out for 4, hold for 4 - repeat 4 times - an excellent exercise for
in the moment stress management.
View this YouTube Presentation on Mindfulness
Day 6 - Physical Activity
Join me for 7 minutes - we will do the exercises together.
View this YouTube Presentation on Physical Exercises
Day 7 - Your Hydration
As an alternative to caffeinated drinks, try a cup of boiled water.
View this YouTube Video Presentation - Taking Care of Yourself
Day 8 - Your Sleep
Sleep is the ultimate performance agent. Ban your phones from the bedroom and try sleep with your dominant side up.
View this YouTube Video Presentation - Taking Care of Your Sleep
Day 9 - Your Food
Try out a new recipe book - my current favourites are: A pinch of Nom, The Tray Bake Series and Towchubbycubs and Bosh!
View this YouTube Video Presentation on learning
Day 10 - Your Positive Family Time
Have a look at the 'The Baker's Dozen' movie series down below.
View this YouTube Video Presentation on Asking for Help
Day 11 - Your Physical Activity
You don't have time NOT to do exercise! I believe that Joe Wicks is inspiring everyone on YouTube (PE with Joe:Click here for his 30 minute workout)
Day 12 - Your Ability to Relax
Listen to this on your headphones - Weightless by Marconi Union (not while driving!)
Day 13 - Do a Tech Check and Mindful Connectivity with others
Ban your phone from the bedroom.
Day 14 - Your Connection with Nature
Walk or cycle and appreciate the sun and start of Spring - I love the view of Llandaf Cathedral from the bridge over the Taf.
Day 15 - Accessing Positive News
Day 16 - Have a Tech free day
Commit to a Tech Free Day - yeah right! Try it - really difficult and will test your electronic leash.
Day 17 - Learn and Intellectual Engagement
One of my favourites
- how to peel a banana? (Google)
- how to tie shoe laces - tied mine incorrectly for 50 years...
- open a champagne bottle with a sabre (something to look forward to)
Day 17 - Breathe
Wise advice
Day 19 - Stay Alert at Work
Remember HALT in you and your colleagues - look after them and they will look after you and warn them of the dips
Day 20 - Single Task Immersion
None of us can multi-task - it's a really good way of messing up both jobs?
Day 21 - Evaluate your decision making
Be aware your fast and slow processes and learn the WRAP model.
Better decisions at home and at work.
Day 22 - Ask for help or share the pressure
You can always ask for help-done be afraid or intimidated.
Day 23 - Dealing with conflict
May the birds of worry fly above your head, that you cannot control. That they build nests in your hair-that you can.
Day 24 - Check your home environment
The joy of tidying, hoovering and cooking...
Day 25 - Altruism and Wellbeing
Perform a random act of kindness.
Day 26 - Connect with someone
Undoubtedly one of the pluses of modern technology.
Day 27 - Self Care
I book an appointment every week, which is just for me.
Day 28 - Take Real Notice
Practise 5 4 3 2 1 , especially when you are queueing for something.
Day 29 - Thank Others
Thanks!
Day 30 - Reflect on your experiences
It will be a different world...
INSPIRATIONAL READING RESOURCES
1. Bakers Dozen of Wellbeing - Your Stress Management and Resilience Toolkit. (Click on the Logo to access the PDF)
INSPIRATIONAL VIDEO RESOURCES
'The Baker’s Dozen'
4. Exercise
5. Mindfulness
7. Sleep
9. Ask for Help
11. Learn
13. Smile
Additional videos
1. Philosophy and model of the mind
2. Ultimate Performance
3. Making better decisions
4. Maximising my day and yours
CYCLE TO WORK
If you are interested in cycling to work as a transport option, have a look at this presentation for some tips and advice : CYCLE TO WORK