V6 - WELLNESS, By Kerianne Hendrickson

Taking Care of Ourselves, Overcoming Stress and Burnout By Kerianne Hendrickson

The following information is intended to provide a clear understanding of stress and the way that it presents itself, its relationship to burnout, as well as to provide tips and strategies for coping with stress from the PCV perspective. By learning how to take care of ourselves and maintain wellness in our own lives, not only will we benefit, but we will be of best help to others.

Taking care of ourselves is no easy task. As PCVs, we are constantly having to adapt and adjust to situations. It is inevitable that we will be overwhelmed and have feelings of stress, low moods, strains, etc. from time to time.
Stress is caused by an imbalance between the demands upon an individual and his or her ability to cope with those demands. The demands are perceived as challenges. Everyone has their own personal beliefs that influence their feelings and actions against such perceived or real challenges. Thus, individuals differ from each other in their responses to stressful events. The way stress manifests itself is different for everyone. Some common manifestations are:
Irritability over small things
Difficulty concentrating
Difficulty falling asleep or staying asleep
Queasy stomach
Desire to run away
Constant feeling of tiredness
Psychosomatic illness
Excessive criticism of others
Poor work performance
Difficulty making decisions
Unusually introspective
Feelings of guilt, worry, anxiety

The following are manifestations of stress that are cause for some concern:
Staying in bed 12-14 hours per day
Staying in your living quarters all day
Eating excessively
Resorting to heavy alcohol or substance use
Escaping into sexual relationships
Avoiding friends and neighbors

The following are manifestations of stress that are cause for serious concern:
Prolonged depressions
Marked changes in eating or sleeping patterns
Excessive anxiety that interferes with the abil-ity to function
Self-destructive or violent behavior
Alcohol or substance abuse
Failure to comply with medical recommendations

It is important as individuals and peer supporters to be mindful of stress and the reactions to it in ourselves and others. We must use our judgment when identifying stress and address it before it becomes a problem--before it becomes prolonged and interferes with our lives and our service in negative ways.

When stress is a cause for concern, seeking support is necessary. Supporters can help others feel that they are not alone and provide a reflective listening ear. They can help others realize that to experience stress is as a PCV "normal." Peers can offer encouragement and provide advice about healthy coping mechanisms that might assist in bringing stress levels back to a healthy state. They can continue to help monitor stress levels and make referrals if they become prolonged.

When stress becomes a serious problem, individuals are at a point where they are very vulnerable to making dangerous coping choices. Their needs are too great and require professional intervention. It is important at this point that Volunteers seek out help from the PCMO. As part of the Peer Support Network, Volunteers need to take care of each other. When intervention is necessary, Volunteers need to be held accountable for their peers and make sure they receive the help they need as PCVs and peer supporters, we must remain vigilant regarding burnout in ourselves and others. This Burnout Questionnaire provided by Peace Corps is a tool that can be used to check in with ourselves on occasion and help us recognize when intervention is necessary.

To use this tool, rate each of the following items in terms of degree to which the symptoms were representative of you for the last month.

0 = Never
1 = Occasionally
2 = Somewhat often
3 = Frequently
4 = Almost always
1. _______ Do you tire easily? Do you feel fatigued, even after having gotten sufficient sleep?

2. _______ Do you get annoyed by people, their demands and stories of their daily activities? Are you irritable or impatient with others?

3. _______ Do you feel critical, cynical, and disillusioned?

4. _______ Do you feel a sadness you can't explain? Do you cry more than usual?

5. _______ Do you feel you are more forgetful of appointments or deadlines? Do you feel absent-minded?

6. _______ Do you avoid seeing close friends or family members? Do you want to be alone more than usual?

7. _______ Does doing even mundane things seem more of an effort than usual?

8. _______ Do you suffer more than average from physical complaints like headaches, upset stomach, general aches and pains?

9. _______ Do you feel at a loss when the activities of the day end?

10. _______ Have you lost interest in the activities you used to enjoy?

11. _______ Do you feel a lessoning enthusiasm for your work? Do you feel depressed or negative about your work?

12. _______ Are you less efficient than you think you could be?

13. _______ Are you eating more (or less), smoking and/or drinking more or using drugs to cope with the demands of your life? Understanding your score:
0-15 suggests you are coping adequately with the stress you are experiencing 16-25 suggests that you might be suffering from stress; it is advised that you take proactive, preventive action.

26-35 suggests possible burnout

35 and above indicates probable burn out According to www.helpguide.org, burnout happens when we have become overexhausted due to prolonged and excessive stress. Being in a constant state of stress can cause you to feel helpless and worn out. When you are burnt out, problems seem difficult to overcome. You have trouble finding the energy to care about your situation and do something about it.

Burnout may be the result of unyielding stress, but it is not the same as stress. One difference between stress and burnout is that stressed people can still imagine that if they are able to get things under control they will feel better. Burnt out people, on the other hand, feel empty, have no motivation, and are beyond the point of caring. Stressed people feel as though they are drowning while burned out people feel all dried up. Another differ-ence between stress and burnout: While one is usually aware of being stressed, one does not always notice when burnout happens.

It is important to be proactive when addressing burn out, especially when we notice our stress levels going up. Addressing burn out early on will enable us to better protect ourselves and help us to maintain some balance and wellness during our service and throughout our whole life.

As we know, well-being is essential to most areas in our lives – relationships, work production, inte-gration at our sites, etc. It particularly improves our abilities as peer supporters, because it helps ensure that we have perspective on a situation.

Although we do not need to seek perfection, as peer supporters we should all seek to model an attitude and behaviors consistent with taking care of ourselves – mentally, physically, cognitively, emotionally, and spiritually. The following is a list of self care tips and strate-gies that was compiled by current PCVs serving in Rwanda:
Limit demands on your time and energy
Learn to say "oya"
Set goals and have a plan
Plan trips/vacations during service
Develop and maintain a sense of humor
Watch television shows (good ones going around PC community right now are How I Met Your Mother, Big Bang Theory, Glee, Big Love, Entourage, It’s Always Sunny in Philadelphia, The Office)
Make/buy healthy snacks to bring with you to work (e.g., granola, carrots, peanuts, biscuits, etc.)
Talk on the phone with other friends, col-leagues, and other PCVs
Buyigitenge and have dresses made
Use Kinywarwanda, use French, practice Afri-can English
Read both good and bad books (suggested books by Volunteers include Eat Pray Love, A Gift From the Sea by Anne Marrow Lindbergh, anything by John Grisham)
Make to do lists and check things off
Write and send snail mail (should be possible now, and let Mary know if your Post Office turns you down – she continues to track this for the Embassy)
Try new recipes
Write emails
Study for the GRE
Plan post service trips (never too early to start)
Try to name all 50 states (very hard and a super funny Friends episode)
Decide what to buy as gifts/souvenirs for people at home
Dance and sing around your house
Rearrange your furniture (it is like getting all new stuff)!
Garden
Write to your World Wise Schools class
Write letters to other PCVs
Invest in an animal (chickens are great pets to have in Rwanda)
Listen to "Border Crossings" on Voice of America (send requests because the Zambia PCVs are crazy and make requests like everyday)
Take time to make yourself appear nice (painting your nails, bathing, wear make up, soak/scrub your feet until they are actually clean, wear clean clothes, wear smelly good lotions, shower)
Decorate your house to fit your personality (paint rooms with happy colors!)
Color with kids
Make cookies (it can be done using imbabura)
When people stare, give them a show (greet them, have a staring contest)
Laugh and smile
Focus on small successes
Review previous successful problem-solving
Break larger tasks into smaller ones
Make small daily decisions
Essential oils
Exercise (hiking, running, stretching,)
Do yoga (yogadownloads.com/itunes)
Meditate (see yoga videos being passed around by PCVs for tips)
Find a special spot to go to
Find people who share your spiritual beliefs
Get fresh air
Get enough sleep (but not too much)
Eat nutritional variations of food (eat greens!)
Consult the Doctor when you are ill
Give yourself time to reflect
Cry
Drink a lot of water
Take time to relax
Find a local person with whom you can talk to
Do things in moderation
Remember you have choices
Find happiness in the things you can control
Accept the things you cannot change
Minimize caffeine 
Peer support often involves helping others with problems that can affect us all. Thus, as Volunteers, there may be times when issues arise and need to explored. During these periods, it is better to devote energy to ourselves, rather than trying to support others.

Remember, there is no problem or shame in focusing on yourself, especially because it makes you a better, more integrated peer supporter in the long run.

I would like to thank everyone who has contributed to the selfcare tips and strategies list. If you have strategies that work and would like to add to this list, you can e-mail me at keriannehendrickson@gmail.com.

Take care.