{"id":50,"date":"2021-06-24T20:07:29","date_gmt":"2021-06-24T20:07:29","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/?post_type=chapter&#038;p=50"},"modified":"2021-08-23T17:47:26","modified_gmt":"2021-08-23T17:47:26","slug":"chapter-4a","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/chapter\/chapter-4a\/","title":{"raw":"Minding the Body (Chapter 4)","rendered":"Minding the Body (Chapter 4)"},"content":{"raw":"<h2>\u00a0<em>Leaving It At The Office<\/em><\/h2>\r\n[video width=\"1920\" height=\"1080\" mp4=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/5684\/2021\/06\/29190011\/chapter4.mp4\"][\/video]\r\n<h2><\/h2>\r\n<h2>Eleanor McCabe and Chelsea Schnorrbusch<\/h2>\r\n<div class=\"textbox key-takeaways\">\r\n<h3>Key Words<\/h3>\r\n<table style=\"border-collapse: collapse; width: 100%;\" border=\"1\">\r\n<tbody>\r\n<tr>\r\n<td style=\"width: 50%; text-align: center;\"><strong><a id=\"Stim\"><\/a>Stimulus Control Instruction<\/strong><\/td>\r\n<td style=\"width: 50%; text-align: center;\">Harnesses the power of the individual and the environment; a way to improve one\u2019s experience with sleep through intentional choices and rituals<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<div class=\"textbox learning-objectives\">\r\n<h3>Key TAKEAWAYS<\/h3>\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.polar.com\/blog\/wp-content\/uploads\/2017\/05\/polar_sleeping-2019.png\">Sleep<\/a>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\"><a id=\"Sleep\"><\/a>Critical for having the energy to engage in the emotional work psychotherapists do all day.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Engage in <a href=\"https:\/\/www.therapistaid.com\/therapy-worksheet\/sleep-diary\">sleep hygiene<\/a> (i.e. only use bed for sleep\/sex, get out of bed if you cannot sleep after 15 minutes to take the frustration elsewhere, etc.).<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Relaxation is just as powerful at times as sleep. Do not be concerned if you are resting in bed with eyes closed and cannot sleep right away.<\/li>\r\n \t<li aria-level=\"2\">Waking up and going to bed at the same time each day is a great start.<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li aria-level=\"1\">Bodily Rest<b><\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">The psychotherapist body is a \u201creceiver\u201d of the presenting concerns of the client.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\"><a id=\"Mass\"><\/a>Facial\/body massage can help relieve stress we carry in the jaw, face, back, neck.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Go for small walks between sessions or during lunch. Take time to stretch and change up position when sitting for sessions<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Do not come to work when sick!<\/li>\r\n \t<li aria-level=\"2\">Pay attention to your posture when sitting at your desk and meeting with clients.<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li aria-level=\"1\"><a id=\"Nutr\"><\/a>Nutrition and Hydration<b><\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Research has shown that only \u00bc of psychotherapists reported eating healthily and getting enough food throughout the work day.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">You should drink about \u00bd of your body weight in ounces per day. Water is essential for brain and organ function, as well as mood! Recommended 3 liters\/day for men &amp; 2.2 liters\/day for women.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Coffee and sugary drinks are not an adequate substitute!<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li aria-level=\"1\"><a id=\"Exer\"><\/a>Exercise<b><\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">71-89% of psychotherapist report engaging in regular exercise.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Exercise has been linked to improved mood, physical stamina, positive body image, and emotional stamina; also has been linked to decreased anxiety and depression.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">\u201cA cautionary word about exercise for the idealistic, perfectionistic practitioner (that\u2019s 94.3% of us): please keep your exercise expectations realistic\u201d (p. 69).<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li aria-level=\"1\"><a href=\"https:\/\/connect.bcbsil.com\/health-and-wellness\/b\/weblog\/posts\/a-hug-only-takes-10-seconds-but-the-benefits-last-forever\">Human Contact<\/a><\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li style=\"list-style-type: none;\">\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\"><a id=\"Human\"><\/a>Schedule brief calls with family and friends during the work week.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">It is important to make time for physical affection and meaningful contact with loved ones.<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Conclusion\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\"><a href=\"https:\/\/www.therapistaid.com\/therapy-worksheet\/self-care-assessment\">Take a critical look at your physical self-care<\/a>.<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">Start with <a href=\"https:\/\/images.squarespace-cdn.com\/content\/v1\/53d7cbf0e4b0356a9a17dfa4\/1533084368588-MMK98ODRLTF7Y8BKRV5K\/ke17ZwdGBToddI8pDm48kKUnzI79RF14iA7fQAm4thV7gQa3H78H3Y0txjaiv_0fDoOvxcdMmMKkDsyUqMSsMWxHk725yiiHCCLfrh8O1z5QHyNOqBUUEtDDsRWrJLTmSJgAbWdCMZ4HANPkSOEvWoGqxADGQM-IqsxDpJyFHKRJifFvRUuE--IerKYQg1bX\/Swell+Press+Self+Care.png?format=500w\">small changes<\/a> (i.e. a phone call a week with a loved one, mini-walks between clients, engaging in sleep hygiene, etc.).<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"2\">You are no less human because you are a psychotherapist.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/div>\r\n&nbsp;","rendered":"<h2>\u00a0<em>Leaving It At The Office<\/em><\/h2>\n<div style=\"width: 1920px;\" class=\"wp-video\"><!--[if lt IE 9]><script>document.createElement('video');<\/script><![endif]--><br \/>\n<video class=\"wp-video-shortcode\" id=\"video-50-1\" width=\"1920\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/5684\/2021\/06\/29190011\/chapter4.mp4?_=1\" \/><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/5684\/2021\/06\/29190011\/chapter4.mp4\">https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/5684\/2021\/06\/29190011\/chapter4.mp4<\/a><\/video><\/div>\n<h2><\/h2>\n<h2>Eleanor McCabe and Chelsea Schnorrbusch<\/h2>\n<div class=\"textbox key-takeaways\">\n<h3>Key Words<\/h3>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"width: 50%; text-align: center;\"><strong><a id=\"Stim\"><\/a>Stimulus Control Instruction<\/strong><\/td>\n<td style=\"width: 50%; text-align: center;\">Harnesses the power of the individual and the environment; a way to improve one\u2019s experience with sleep through intentional choices and rituals<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div class=\"textbox learning-objectives\">\n<h3>Key TAKEAWAYS<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.polar.com\/blog\/wp-content\/uploads\/2017\/05\/polar_sleeping-2019.png\">Sleep<\/a>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><a id=\"Sleep\"><\/a>Critical for having the energy to engage in the emotional work psychotherapists do all day.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Engage in <a href=\"https:\/\/www.therapistaid.com\/therapy-worksheet\/sleep-diary\">sleep hygiene<\/a> (i.e. only use bed for sleep\/sex, get out of bed if you cannot sleep after 15 minutes to take the frustration elsewhere, etc.).<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Relaxation is just as powerful at times as sleep. Do not be concerned if you are resting in bed with eyes closed and cannot sleep right away.<\/li>\n<li aria-level=\"2\">Waking up and going to bed at the same time each day is a great start.<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\">Bodily Rest<b><\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\">The psychotherapist body is a \u201creceiver\u201d of the presenting concerns of the client.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><a id=\"Mass\"><\/a>Facial\/body massage can help relieve stress we carry in the jaw, face, back, neck.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Go for small walks between sessions or during lunch. Take time to stretch and change up position when sitting for sessions<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Do not come to work when sick!<\/li>\n<li aria-level=\"2\">Pay attention to your posture when sitting at your desk and meeting with clients.<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\"><a id=\"Nutr\"><\/a>Nutrition and Hydration<b><\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Research has shown that only \u00bc of psychotherapists reported eating healthily and getting enough food throughout the work day.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">You should drink about \u00bd of your body weight in ounces per day. Water is essential for brain and organ function, as well as mood! Recommended 3 liters\/day for men &amp; 2.2 liters\/day for women.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Coffee and sugary drinks are not an adequate substitute!<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\"><a id=\"Exer\"><\/a>Exercise<b><\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\">71-89% of psychotherapist report engaging in regular exercise.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Exercise has been linked to improved mood, physical stamina, positive body image, and emotional stamina; also has been linked to decreased anxiety and depression.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">\u201cA cautionary word about exercise for the idealistic, perfectionistic practitioner (that\u2019s 94.3% of us): please keep your exercise expectations realistic\u201d (p. 69).<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/connect.bcbsil.com\/health-and-wellness\/b\/weblog\/posts\/a-hug-only-takes-10-seconds-but-the-benefits-last-forever\">Human Contact<\/a><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><a id=\"Human\"><\/a>Schedule brief calls with family and friends during the work week.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">It is important to make time for physical affection and meaningful contact with loved ones.<\/li>\n<\/ul>\n<\/li>\n<li>Conclusion\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><a href=\"https:\/\/www.therapistaid.com\/therapy-worksheet\/self-care-assessment\">Take a critical look at your physical self-care<\/a>.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">Start with <a href=\"https:\/\/images.squarespace-cdn.com\/content\/v1\/53d7cbf0e4b0356a9a17dfa4\/1533084368588-MMK98ODRLTF7Y8BKRV5K\/ke17ZwdGBToddI8pDm48kKUnzI79RF14iA7fQAm4thV7gQa3H78H3Y0txjaiv_0fDoOvxcdMmMKkDsyUqMSsMWxHk725yiiHCCLfrh8O1z5QHyNOqBUUEtDDsRWrJLTmSJgAbWdCMZ4HANPkSOEvWoGqxADGQM-IqsxDpJyFHKRJifFvRUuE--IerKYQg1bX\/Swell+Press+Self+Care.png?format=500w\">small changes<\/a> (i.e. a phone call a week with a loved one, mini-walks between clients, engaging in sleep hygiene, etc.).<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">You are no less human because you are a psychotherapist.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"author":427302,"menu_order":4,"template":"","meta":{"_candela_citation":"[]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-50","chapter","type-chapter","status-publish","hentry"],"part":3,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/chapters\/50","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/wp\/v2\/users\/427302"}],"version-history":[{"count":15,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/chapters\/50\/revisions"}],"predecessor-version":[{"id":357,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/chapters\/50\/revisions\/357"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/parts\/3"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/chapters\/50\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/wp\/v2\/media?parent=50"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/pressbooks\/v2\/chapter-type?post=50"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/wp\/v2\/contributor?post=50"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-buffalo-selfcare\/wp-json\/wp\/v2\/license?post=50"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}