Episode Transcript
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Speaker 1 (00:08):
Welcome to Psycho babladash Me. I'm your host Daniel Bartley
along with Mayor mar Weeks. Hi everyone, Today we're going
to talk about self care. This should be a fun podcast.
Speaker 2 (00:18):
Yeah, I mean so, I'm going to put out a
disclaimer just that this isn't mental health treatment. It's not
supposed to replace it because I don't think this is
going to be triggering for anyone, but just in case
it is, there.
Speaker 1 (00:28):
You go there right, oh man, blood as can be.
Speaker 2 (00:37):
So, Dania, what exactly is self care and why is
it so important?
Speaker 1 (00:41):
So? According to the World Health Organs, self care is
important because it can help promote health, prevent disease, and
help people better cope with their illness.
Speaker 2 (00:53):
Right, So it's important for both physical and mental health,
which is why we're covering it. Yes, it's clinically proven
to reduce stress and help one understand what one's needs
are and help establish good habits. Yeah, and it's known
to decrease anxiety, depressions, stress, improved happiness, can increase your energy,
(01:14):
decrease burnout, right, and it can be anything from physical
activities health eating to mental activities. So, don't you know,
I think we're going to tell you guys you have
to go out there and jog two miles because I
would rather not.
Speaker 1 (01:27):
No. And it's it's based on it's not one size
fits all. It's based on like what you finding what
works for you, Yeah, right, if it's taking a hot
bath alone with you know, your candles, or if it's
going for a walk in the woods. Whatever.
Speaker 2 (01:42):
So when I was researching this, they've identified what, you know,
the professionals quote end quote called the sun Pillars of
self care. And it includes your mental, your emotional, your physical, environmental, environmental, spiritual, recreation,
and social areas. So I mean that's all. I mean,
(02:03):
that's life.
Speaker 1 (02:04):
It's definitely, Yeah, it's everything.
Speaker 3 (02:07):
So they say, how do.
Speaker 2 (02:09):
We start, like, how does someone start working on their
self care? Well, they have to start with like I
wasn't expecting that.
Speaker 1 (02:19):
Oh sorry, they have to start with, I think to
find time for me. I think that that's one of
the main, main, main, huge things. And you know what
it is sad about people is that whenever they do
you know, we live in these busy lives. We work,
we do this, we do that, or we're stay at
home mom and we take care of the kids all
(02:41):
day and then some people will feel guilty about taking
care of their theirselves, especially women.
Speaker 2 (02:47):
It's like how to say no, like you not always
agreeing to do Yes, I can bake you know, three
dozen cookies for the bake sale.
Speaker 1 (02:56):
Yes I can babysit.
Speaker 2 (02:57):
Yes I can do this or that, you know, learning
to say so. They A simple way to get started,
they said, is to you know, make sleep a priority,
which I know is hard, especially if you have little kids,
but getting regular sleep. Setting goals that we just talked about,
realistic goals.
Speaker 1 (03:14):
Yeah, because I always tell my patients that don't set
a goal that you're going to go to the gym
for five days in a row when you've never been there.
Let's start out with one or two a week. So
because if we don't accomplish these goals as humans, we
you know, feel down about ourselves.
Speaker 4 (03:30):
We failed.
Speaker 2 (03:31):
Yes, right, So simple things reducing caffeine and alcohol intakes.
So I mean, you know, I remember when I was
practicing and I had a patient who had severe anxiety,
and I said, well, how much caffeine do you drink?
They're like, oh, not much. I just can't seem to
(03:51):
settle down. I can't relax and I'm like, well, tell
me what you drink in a day. Well, I drink
a Leader of Mountain dew. Okay, well that's a stimulant.
A lot of caffeine, a balanced diet and lots of
water can increase your memory, your focus, your energy, so you.
Speaker 1 (04:11):
Know, proper nutrition is huge. Another one getting rid of
negativity and positive self talk. And I always talk about
this on the other podcast episodes. Is doing that positive
self talk that you know, today, I'm going to have
a good day, you know.
Speaker 2 (04:33):
You know what. Actually, I was reading about this Harvard
study that I'll get to later and then yeah, I know,
I think they're listening, because then it popped up on
my phone this other article about this Harvard professor who
said that he has been following these people and I
can't remember his name, and I hate to talk about
(04:53):
something that I can't remember, but anyway, his point was
that they have found that people who get up and
tell themselves I'm going to have a good day today
or I'm not going to let things get to me
today more often than not. You know, it's it's it
comes true that they're manifesting these things.
Speaker 1 (05:11):
Yeah, manifestation is great.
Speaker 4 (05:13):
I do it.
Speaker 1 (05:14):
All the time. Another thing is getting away if you're
able to. And whenever we say get away, like it
could be a vacation or it could be just.
Speaker 2 (05:24):
You know, a walk in the woods.
Speaker 1 (05:26):
Yeah, definitely, because and there's you know, look in your
local thing for free activities if you know what I mean.
Speaker 2 (05:32):
Or just you know, if you're stressed out, you know,
take five and walk away from whatever it is.
Speaker 1 (05:38):
And she says, going for a walk outside. It is
shown that being outside lower stress, blood pressure, you're living
in the moment, you have decreased fatigue, it decreases depression
and burnout to get out there, and even if you
sit outside for five or ten minutes on your lunch break.
Speaker 2 (05:57):
Right, And that is so that living in the moment,
that being present we've talked about before, that mindfulness of
just being present in today and what it's happening now.
Also we touched on sleep and one thing that they
stress is to stay off your you know, your computers,
your phones because the blue light that that those are
(06:19):
what the hell are they called those contraptions, those things
contractions and ten.
Speaker 3 (06:26):
Those devices devices, the blue lights make it actually harder
to fall asleep. So they say unplugged at least an
hour before you go to sleep. And like Danielle said,
fine relaxing activities, Like we've reviewed some different breathing exercises.
There's also muscle relaxing exercises that you can do. Meditation,
(06:49):
and I know medication for some people is like I
can't I can't shut my mind down. What I found
very helpful is what they call walking meditation. So if
you like to walk in your person who likes to,
you know, whether it's in the woods or around town,
and it's just basically focusing on your steps and like
literally focusing on your steps until your mind clears and
(07:12):
you realize you're just focusing on that, and it's very
very calming. There's some people get animals. They say that
having animals decreases stress and blood pressure and it's used
a lot and patients with PTSD. Whenever you see patients
that will have the service dogs which will help them
calm down. Get organized.
Speaker 1 (07:34):
Organization is a big, huge thing and if you can't
do it yourself, maybe someone can come and help me
do it.
Speaker 2 (07:41):
S Being connected with family and friends also, yes, if
you have and I know sometimes if you don't have them,
like Danielle, said, maybe you can find activities in the
area where you live that you like, and then you
can meet kind of like minded people and make some friends,
because social isolation is so dangerous for humans because we
(08:03):
are social creatures.
Speaker 1 (08:06):
And then anything.
Speaker 2 (08:08):
Else on that before we move on it you want
to go over, Danielle.
Speaker 1 (08:11):
No, I think we pretty much touched on, you know.
Speaker 2 (08:15):
And then there's a lot of I just went to
on my phone and looked for free apps, and there's
a bunch of different free apps online for self care
that anything from teaching you meditations to reminding you to
you know, drink so many glasses of water. Again, just
(08:36):
go on there and look, you know, Google or whatever
you use self free self care apps, and there's a
ton of them. And before we move on to our guests,
because we have a we're going to have a guest
down right, I wanted to go over. I shared with
Danielle this Harvard study I found which kind of ties
into all this, and it's a study that they started
in nineteen thirty eight and it lasted for eighty five years.
(08:58):
They studied over seventy one hundred and twenty four subjects
from all over the world, and they would ask them.
They would send them these questionnaires every two years, and
they found that positive relationships are the key to happier,
healthier lives and they help people live longer. And they
said the number one key related that was social fitness,
which they found requires looking at your relationships honestly and
(09:21):
seeing if these relationships help you to thrive. As I said,
they you know, we're social creatures and so we need
other people in our lives. And they found that the
seven things that people need in their relationships. And again,
like one person isn't going to meet all these things, right,
so maybe they do. With God, bless you, thank God.
(09:43):
I would love to meet that one person. But the
seven things they said were, you know someone you feel
safe and secure with right, that you can trust with things,
someone who helps you encourage you to learn and grow
h positivity that I said, get rid of that negative
emotional closest and ability to confide it. Is there someone
(10:04):
in your life that you can be completely honest with
without judgment, identity, affirmation and shared experience. So someone who's
actually gone through things with you in your life and
reinforces and kind of strengthens who you are, Like you know,
go Danny girl, I'm happy for you. You know you're
you're the princess. Right, Let's rate people up. Romantic intimacy
(10:29):
is the fifth one, and then people six. People who
can help you, people you can turn to from you know,
the basic things of I can't have a flat tire
and I need help fixing it to even life problems.
And then just people who make you laugh so you
feel connected to They say that people who laugh more
live longer. And like I said, different people will meet
(10:52):
these needs in your life. And I'm not saying you
need to cut out people who don't meet these.
Speaker 1 (10:57):
But I mean maybe yeah, or you know what if
you do have a toxic person in your life and
you cannot cut them off, then decrease.
Speaker 2 (11:08):
Your interaction with you Yeah. Yeah, you know, we all
have that friend we've been friends with for thirty years
and they're just always going to be there.
Speaker 1 (11:16):
Yeah. Yeah, And me and mayor mar what we've been
friends for what now.
Speaker 2 (11:21):
A long long time long.
Speaker 1 (11:24):
Girls were born.
Speaker 2 (11:25):
Yeah, and you know, I'm no ray of fucking sunshine.
Speaker 1 (11:28):
But she does make me laugh. So up next, we're
going to have a special guest to talk about self care.
How she does it she's We'll just listen and see
what you have to say, right, Okay, all right, thanks
given Hi again, I wanted to welcome our special guest,
(11:48):
Megan Bye to the show. Hi Megan, Hi, thank you
for having me.
Speaker 4 (11:54):
You're welcome.
Speaker 1 (11:55):
So Megan is a family nurse practitioner, and like I
was telling Megan that me and mehor Mar has already
talked about self care and how important it is to
our lives and to our patients' lives. First, I wanted
to ask you, Megan. I know that you're a busy
family nurse practitioner, ask you some of the ways that
(12:16):
you practice self care.
Speaker 5 (12:20):
So, I think self care is very important.
Speaker 6 (12:24):
I think it's important to take time out for yourself,
especially if you're very busy. I do work forty hours
a week and I have two sons.
Speaker 5 (12:33):
That are my priority. So my self care usually will
consist of I like to exercise.
Speaker 6 (12:41):
I do use the peloton, so that is very helpful,
and I also enjoy I like to read books sometimes
and I love the shop.
Speaker 5 (12:50):
So those are my main self care activities.
Speaker 4 (12:53):
Those are those are great ones. I love to shop too.
Speaker 1 (12:57):
I did try the peloton, but didn't really work out.
For me too well. So I'm sure that you have
a lot of stress in your life. So how are
you managing stress by doing the self care things?
Speaker 6 (13:14):
Yes, I think when I find that things are getting
too stressful, I will take time out for myself. Sometimes
just taking a walk is helpful. Listening to music too,
I think that that's very helpful. I like to go
outside and walk if I'm able to, and sometimes just
walking in silence and just being with my own thoughts.
Speaker 5 (13:36):
I find that helpful as well.
Speaker 1 (13:37):
Yeah, and that's great that you say that, because that's
what me and Mehrimar talked about whenever.
Speaker 4 (13:43):
We were recording.
Speaker 1 (13:44):
The first half of the podcast is getting away, and
we said, not like getting away. You don't have to
take like this big luxury vacation, even though they are nice,
don't get me wrong, but getting away as in taking
a walk, taking a walk in the woods, you know,
listening to your footsteps, focusing on that instead of focusing
(14:05):
on the everyday hustle bustle of working, getting patients in
and out, you know, helping them, making sure that your
kids are taking care of right.
Speaker 6 (14:18):
Right, I think, especially, and then enjoying the workday, sometimes
just leaving the area, like at lunch time, it's going
to a different environment sometimes that will help me just
to refocus for the rest of the day.
Speaker 4 (14:29):
Yes, and that's we said that too. That's so great.
Speaker 1 (14:32):
We said, even on your lunch break, if you want
to go sit outside for five minutes or ten minutes,
and even you know, let that sun hit your face.
Speaker 4 (14:40):
Or even that cool breeze of the air.
Speaker 1 (14:43):
So these are all such great points that you are
saying and bringing up now whenever you're talking with your patients,
Because self care is physical, mental, emotional, what things are
you are you using to educate them on their self care.
Speaker 6 (15:06):
I'll bring up exercise for sure, because I think that
helps with endorphins, it helps with mood. So that's definitely
a big thing that I bring up with my patients.
I also ask them, you know, what are their hobbies,
What are things that they like to do, things that
make them feel good that they enjoy and I, you know,
I think that like for me, I like to shop so.
Speaker 5 (15:26):
And that makes me happy.
Speaker 6 (15:28):
So I'll talk to them about things that make them
happy and trying to have a little piece of that
in each day to help their mood.
Speaker 1 (15:36):
Yeah, exercise is great and also to proper nutrition, drinking water,
a lot of water, you know, drinking your water.
Speaker 6 (15:47):
Their diet and activity, it has a huge part of it.
And trying to you know, caffeine, We talk about that
and solve those types of things.
Speaker 5 (15:55):
In their diets.
Speaker 4 (15:56):
Yes, and I think go ahead. I'm sorry.
Speaker 6 (16:03):
I think it's also important, you know, to get proper
sleep for the patients.
Speaker 5 (16:07):
You know, some people require more sleep than others, but
you know, I'll usually say seventy eight hours of sleep.
Speaker 6 (16:13):
Typically a lot of patients don't get that amount of sleep.
And trying to stay away from substance abuse, things that
are harmful to their bodies.
Speaker 4 (16:24):
Yes, definitely stay away from that. And sometimes we have.
Speaker 1 (16:28):
To refer people out for treatment, especially if you know,
alcohol or illegal drug use. Now, whenever we were doing
this research on this, so oftentimes whenever we don't take
care of ourselves, especially if as healthcare providers, we have
a possibility of job burnout. And I can speak volumes
(16:52):
to that because I had been in psychiatry. Actually, I
was a psych nurse for ten years and then I
worked for a psychiatrist which the office was very busy,
very hectic, very chaotic, and.
Speaker 4 (17:05):
I did get burnout.
Speaker 1 (17:06):
So I went and did a little stint at met Express,
which I liked, but then I ended up coming back
to psychiatry, and it really did help me to come
back because now I don't feel that burnout because oftentimes,
whenever people get burnout, the causes can be lack of control,
lack of clarity, conflict, too much or too little to do,
(17:31):
and I felt like, you know, I did have a
lot to do, lack of support, especially if in the workforce,
and problems with work balance.
Speaker 4 (17:39):
Which I didn't have that.
Speaker 1 (17:40):
It was just a very chaotic, chaotic situation. Have you
ever experienced burnout in your career, because I know you've
been doing this for a long time.
Speaker 5 (17:54):
Yes, I've probably about twenty three years. So when I
first started, I.
Speaker 6 (17:58):
Worked in a family power is for about ten years
and that was, you know, a very busy practice.
Speaker 5 (18:05):
It was great, I learned a lot, I had great
employees that I worked with, but over.
Speaker 6 (18:12):
Time that pace got to be too much, too consistent,
so I decided I.
Speaker 5 (18:19):
Needed to take a step away from that. I still
worked in primary care, but it was a little bit
different of a pace. So that did did help me
just and then I've been fairly consistent in my work areas.
I've stayed at certain places for like seven years, and
now I'm in a new job.
Speaker 1 (18:38):
I've been there for about two years.
Speaker 5 (18:40):
But I think.
Speaker 6 (18:43):
If you are getting too stressed out and you find
that you know you're not.
Speaker 5 (18:47):
Looking forward to going to work, or you're actually regretting
going to work, that that's the time that you do
need to make a change.
Speaker 4 (18:54):
Yet I have done that, Yeah, definitely.
Speaker 1 (18:58):
You know those people that burnout, they feel drained, they
don't feel like they're able to cope. Sometimes they can't sleep,
they're sad, angry, irritable, like hate to go into work.
Then that sometimes can lead to more use of alcohol
and substance abuse, heart disease, high blood pressure, diabetes, more
likely to be sick because you're under.
Speaker 4 (19:19):
All that stress a lot.
Speaker 1 (19:21):
So I just bring that up because it's so important
that you know to watch the signs and symptoms of burnout.
And that's where it falls into self care, because if
you are once you leave you know your job, you're
not taking it all with you all the time at home,
and you know, sometimes you have to fight for not
having such large workloads and feeling valued feeling valued in
(19:46):
a company is huge.
Speaker 4 (19:48):
Also, Yes, I.
Speaker 5 (19:51):
Agree, I think you know, if you feel like your
job is rewarning, that definitely helps you to stay at
your job.
Speaker 4 (19:57):
And you know, in some.
Speaker 5 (19:58):
Situations, you you still may feel like it's.
Speaker 6 (20:01):
Rewarring, but the stress is still too much.
Speaker 5 (20:03):
And you have to take a step away. So I
have done that.
Speaker 6 (20:07):
And I think I will continue to do that as
I go on in my career.
Speaker 1 (20:12):
Yeah, and it's it's important too if you need to
seek professional help also also, especially because burnout can lead
to depression anxiety, make sure that you contact your local
you know, psychiatric providers for that, whether it even be
medication and or therapy. So I wanted to thank you
(20:32):
very much Megan for coming on and everything that you do,
and we appreciate it, and I'm glad that you have
ways to.
Speaker 4 (20:41):
Help your patient and help yourself self care. Thank you,
Thank you for having me. You're welcome. Take care not to.
Speaker 1 (21:50):
Not not not not.
Speaker 4 (21:59):
Not school
Speaker 1 (22:41):
Motto
Welcome to Psycho babladash Me. I'm your host Daniel Bartley
along with Mayor mar Weeks. Hi everyone, Today we're going
to talk about self care. This should be a fun podcast.
Speaker 2 (00:18):
Yeah, I mean so, I'm going to put out a
disclaimer just that this isn't mental health treatment. It's not
supposed to replace it because I don't think this is
going to be triggering for anyone, but just in case
it is, there.
Speaker 1 (00:28):
You go there right, oh man, blood as can be.
Speaker 2 (00:37):
So, Dania, what exactly is self care and why is
it so important?
Speaker 1 (00:41):
So? According to the World Health Organs, self care is
important because it can help promote health, prevent disease, and
help people better cope with their illness.
Speaker 2 (00:53):
Right, So it's important for both physical and mental health,
which is why we're covering it. Yes, it's clinically proven
to reduce stress and help one understand what one's needs
are and help establish good habits. Yeah, and it's known
to decrease anxiety, depressions, stress, improved happiness, can increase your energy,
(01:14):
decrease burnout, right, and it can be anything from physical
activities health eating to mental activities. So, don't you know,
I think we're going to tell you guys you have
to go out there and jog two miles because I
would rather not.
Speaker 1 (01:27):
No. And it's it's based on it's not one size
fits all. It's based on like what you finding what
works for you, Yeah, right, if it's taking a hot
bath alone with you know, your candles, or if it's
going for a walk in the woods. Whatever.
Speaker 2 (01:42):
So when I was researching this, they've identified what, you know,
the professionals quote end quote called the sun Pillars of
self care. And it includes your mental, your emotional, your physical, environmental, environmental, spiritual, recreation,
and social areas. So I mean that's all. I mean,
(02:03):
that's life.
Speaker 1 (02:04):
It's definitely, Yeah, it's everything.
Speaker 3 (02:07):
So they say, how do.
Speaker 2 (02:09):
We start, like, how does someone start working on their
self care? Well, they have to start with like I
wasn't expecting that.
Speaker 1 (02:19):
Oh sorry, they have to start with, I think to
find time for me. I think that that's one of
the main, main, main, huge things. And you know what
it is sad about people is that whenever they do
you know, we live in these busy lives. We work,
we do this, we do that, or we're stay at
home mom and we take care of the kids all
(02:41):
day and then some people will feel guilty about taking
care of their theirselves, especially women.
Speaker 2 (02:47):
It's like how to say no, like you not always
agreeing to do Yes, I can bake you know, three
dozen cookies for the bake sale.
Speaker 1 (02:56):
Yes I can babysit.
Speaker 2 (02:57):
Yes I can do this or that, you know, learning
to say so. They A simple way to get started,
they said, is to you know, make sleep a priority,
which I know is hard, especially if you have little kids,
but getting regular sleep. Setting goals that we just talked about,
realistic goals.
Speaker 1 (03:14):
Yeah, because I always tell my patients that don't set
a goal that you're going to go to the gym
for five days in a row when you've never been there.
Let's start out with one or two a week. So
because if we don't accomplish these goals as humans, we
you know, feel down about ourselves.
Speaker 4 (03:30):
We failed.
Speaker 2 (03:31):
Yes, right, So simple things reducing caffeine and alcohol intakes.
So I mean, you know, I remember when I was
practicing and I had a patient who had severe anxiety,
and I said, well, how much caffeine do you drink?
They're like, oh, not much. I just can't seem to
(03:51):
settle down. I can't relax and I'm like, well, tell
me what you drink in a day. Well, I drink
a Leader of Mountain dew. Okay, well that's a stimulant.
A lot of caffeine, a balanced diet and lots of
water can increase your memory, your focus, your energy, so you.
Speaker 1 (04:11):
Know, proper nutrition is huge. Another one getting rid of
negativity and positive self talk. And I always talk about
this on the other podcast episodes. Is doing that positive
self talk that you know, today, I'm going to have
a good day, you know.
Speaker 2 (04:33):
You know what. Actually, I was reading about this Harvard
study that I'll get to later and then yeah, I know,
I think they're listening, because then it popped up on
my phone this other article about this Harvard professor who
said that he has been following these people and I
can't remember his name, and I hate to talk about
(04:53):
something that I can't remember, but anyway, his point was
that they have found that people who get up and
tell themselves I'm going to have a good day today
or I'm not going to let things get to me
today more often than not. You know, it's it's it
comes true that they're manifesting these things.
Speaker 1 (05:11):
Yeah, manifestation is great.
Speaker 4 (05:13):
I do it.
Speaker 1 (05:14):
All the time. Another thing is getting away if you're
able to. And whenever we say get away, like it
could be a vacation or it could be just.
Speaker 2 (05:24):
You know, a walk in the woods.
Speaker 1 (05:26):
Yeah, definitely, because and there's you know, look in your
local thing for free activities if you know what I mean.
Speaker 2 (05:32):
Or just you know, if you're stressed out, you know,
take five and walk away from whatever it is.
Speaker 1 (05:38):
And she says, going for a walk outside. It is
shown that being outside lower stress, blood pressure, you're living
in the moment, you have decreased fatigue, it decreases depression
and burnout to get out there, and even if you
sit outside for five or ten minutes on your lunch break.
Speaker 2 (05:57):
Right, And that is so that living in the moment,
that being present we've talked about before, that mindfulness of
just being present in today and what it's happening now.
Also we touched on sleep and one thing that they
stress is to stay off your you know, your computers,
your phones because the blue light that that those are
(06:19):
what the hell are they called those contraptions, those things
contractions and ten.
Speaker 3 (06:26):
Those devices devices, the blue lights make it actually harder
to fall asleep. So they say unplugged at least an
hour before you go to sleep. And like Danielle said,
fine relaxing activities, Like we've reviewed some different breathing exercises.
There's also muscle relaxing exercises that you can do. Meditation,
(06:49):
and I know medication for some people is like I
can't I can't shut my mind down. What I found
very helpful is what they call walking meditation. So if
you like to walk in your person who likes to,
you know, whether it's in the woods or around town,
and it's just basically focusing on your steps and like
literally focusing on your steps until your mind clears and
(07:12):
you realize you're just focusing on that, and it's very
very calming. There's some people get animals. They say that
having animals decreases stress and blood pressure and it's used
a lot and patients with PTSD. Whenever you see patients
that will have the service dogs which will help them
calm down. Get organized.
Speaker 1 (07:34):
Organization is a big, huge thing and if you can't
do it yourself, maybe someone can come and help me
do it.
Speaker 2 (07:41):
S Being connected with family and friends also, yes, if
you have and I know sometimes if you don't have them,
like Danielle, said, maybe you can find activities in the
area where you live that you like, and then you
can meet kind of like minded people and make some friends,
because social isolation is so dangerous for humans because we
(08:03):
are social creatures.
Speaker 1 (08:06):
And then anything.
Speaker 2 (08:08):
Else on that before we move on it you want
to go over, Danielle.
Speaker 1 (08:11):
No, I think we pretty much touched on, you know.
Speaker 2 (08:15):
And then there's a lot of I just went to
on my phone and looked for free apps, and there's
a bunch of different free apps online for self care
that anything from teaching you meditations to reminding you to
you know, drink so many glasses of water. Again, just
(08:36):
go on there and look, you know, Google or whatever
you use self free self care apps, and there's a
ton of them. And before we move on to our guests,
because we have a we're going to have a guest
down right, I wanted to go over. I shared with
Danielle this Harvard study I found which kind of ties
into all this, and it's a study that they started
in nineteen thirty eight and it lasted for eighty five years.
(08:58):
They studied over seventy one hundred and twenty four subjects
from all over the world, and they would ask them.
They would send them these questionnaires every two years, and
they found that positive relationships are the key to happier,
healthier lives and they help people live longer. And they
said the number one key related that was social fitness,
which they found requires looking at your relationships honestly and
(09:21):
seeing if these relationships help you to thrive. As I said,
they you know, we're social creatures and so we need
other people in our lives. And they found that the
seven things that people need in their relationships. And again,
like one person isn't going to meet all these things, right,
so maybe they do. With God, bless you, thank God.
(09:43):
I would love to meet that one person. But the
seven things they said were, you know someone you feel
safe and secure with right, that you can trust with things,
someone who helps you encourage you to learn and grow
h positivity that I said, get rid of that negative
emotional closest and ability to confide it. Is there someone
(10:04):
in your life that you can be completely honest with
without judgment, identity, affirmation and shared experience. So someone who's
actually gone through things with you in your life and
reinforces and kind of strengthens who you are, Like you know,
go Danny girl, I'm happy for you. You know you're
you're the princess. Right, Let's rate people up. Romantic intimacy
(10:29):
is the fifth one, and then people six. People who
can help you, people you can turn to from you know,
the basic things of I can't have a flat tire
and I need help fixing it to even life problems.
And then just people who make you laugh so you
feel connected to They say that people who laugh more
live longer. And like I said, different people will meet
(10:52):
these needs in your life. And I'm not saying you
need to cut out people who don't meet these.
Speaker 1 (10:57):
But I mean maybe yeah, or you know what if
you do have a toxic person in your life and
you cannot cut them off, then decrease.
Speaker 2 (11:08):
Your interaction with you Yeah. Yeah, you know, we all
have that friend we've been friends with for thirty years
and they're just always going to be there.
Speaker 1 (11:16):
Yeah. Yeah, And me and mayor mar what we've been
friends for what now.
Speaker 2 (11:21):
A long long time long.
Speaker 1 (11:24):
Girls were born.
Speaker 2 (11:25):
Yeah, and you know, I'm no ray of fucking sunshine.
Speaker 1 (11:28):
But she does make me laugh. So up next, we're
going to have a special guest to talk about self care.
How she does it she's We'll just listen and see
what you have to say, right, Okay, all right, thanks
given Hi again, I wanted to welcome our special guest,
(11:48):
Megan Bye to the show. Hi Megan, Hi, thank you
for having me.
Speaker 4 (11:54):
You're welcome.
Speaker 1 (11:55):
So Megan is a family nurse practitioner, and like I
was telling Megan that me and mehor Mar has already
talked about self care and how important it is to
our lives and to our patients' lives. First, I wanted
to ask you, Megan. I know that you're a busy
family nurse practitioner, ask you some of the ways that
(12:16):
you practice self care.
Speaker 5 (12:20):
So, I think self care is very important.
Speaker 6 (12:24):
I think it's important to take time out for yourself,
especially if you're very busy. I do work forty hours
a week and I have two sons.
Speaker 5 (12:33):
That are my priority. So my self care usually will
consist of I like to exercise.
Speaker 6 (12:41):
I do use the peloton, so that is very helpful,
and I also enjoy I like to read books sometimes
and I love the shop.
Speaker 5 (12:50):
So those are my main self care activities.
Speaker 4 (12:53):
Those are those are great ones. I love to shop too.
Speaker 1 (12:57):
I did try the peloton, but didn't really work out.
For me too well. So I'm sure that you have
a lot of stress in your life. So how are
you managing stress by doing the self care things?
Speaker 6 (13:14):
Yes, I think when I find that things are getting
too stressful, I will take time out for myself. Sometimes
just taking a walk is helpful. Listening to music too,
I think that that's very helpful. I like to go
outside and walk if I'm able to, and sometimes just
walking in silence and just being with my own thoughts.
Speaker 5 (13:36):
I find that helpful as well.
Speaker 1 (13:37):
Yeah, and that's great that you say that, because that's
what me and Mehrimar talked about whenever.
Speaker 4 (13:43):
We were recording.
Speaker 1 (13:44):
The first half of the podcast is getting away, and
we said, not like getting away. You don't have to
take like this big luxury vacation, even though they are nice,
don't get me wrong, but getting away as in taking
a walk, taking a walk in the woods, you know,
listening to your footsteps, focusing on that instead of focusing
(14:05):
on the everyday hustle bustle of working, getting patients in
and out, you know, helping them, making sure that your
kids are taking care of right.
Speaker 6 (14:18):
Right, I think, especially, and then enjoying the workday, sometimes
just leaving the area, like at lunch time, it's going
to a different environment sometimes that will help me just
to refocus for the rest of the day.
Speaker 4 (14:29):
Yes, and that's we said that too. That's so great.
Speaker 1 (14:32):
We said, even on your lunch break, if you want
to go sit outside for five minutes or ten minutes,
and even you know, let that sun hit your face.
Speaker 4 (14:40):
Or even that cool breeze of the air.
Speaker 1 (14:43):
So these are all such great points that you are
saying and bringing up now whenever you're talking with your patients,
Because self care is physical, mental, emotional, what things are
you are you using to educate them on their self care.
Speaker 6 (15:06):
I'll bring up exercise for sure, because I think that
helps with endorphins, it helps with mood. So that's definitely
a big thing that I bring up with my patients.
I also ask them, you know, what are their hobbies,
What are things that they like to do, things that
make them feel good that they enjoy and I, you know,
I think that like for me, I like to shop so.
Speaker 5 (15:26):
And that makes me happy.
Speaker 6 (15:28):
So I'll talk to them about things that make them
happy and trying to have a little piece of that
in each day to help their mood.
Speaker 1 (15:36):
Yeah, exercise is great and also to proper nutrition, drinking water,
a lot of water, you know, drinking your water.
Speaker 6 (15:47):
Their diet and activity, it has a huge part of it.
And trying to you know, caffeine, We talk about that
and solve those types of things.
Speaker 5 (15:55):
In their diets.
Speaker 4 (15:56):
Yes, and I think go ahead. I'm sorry.
Speaker 6 (16:03):
I think it's also important, you know, to get proper
sleep for the patients.
Speaker 5 (16:07):
You know, some people require more sleep than others, but
you know, I'll usually say seventy eight hours of sleep.
Speaker 6 (16:13):
Typically a lot of patients don't get that amount of sleep.
And trying to stay away from substance abuse, things that
are harmful to their bodies.
Speaker 4 (16:24):
Yes, definitely stay away from that. And sometimes we have.
Speaker 1 (16:28):
To refer people out for treatment, especially if you know,
alcohol or illegal drug use. Now, whenever we were doing
this research on this, so oftentimes whenever we don't take
care of ourselves, especially if as healthcare providers, we have
a possibility of job burnout. And I can speak volumes
(16:52):
to that because I had been in psychiatry. Actually, I
was a psych nurse for ten years and then I
worked for a psychiatrist which the office was very busy,
very hectic, very chaotic, and.
Speaker 4 (17:05):
I did get burnout.
Speaker 1 (17:06):
So I went and did a little stint at met Express,
which I liked, but then I ended up coming back
to psychiatry, and it really did help me to come
back because now I don't feel that burnout because oftentimes,
whenever people get burnout, the causes can be lack of control,
lack of clarity, conflict, too much or too little to do,
(17:31):
and I felt like, you know, I did have a
lot to do, lack of support, especially if in the workforce,
and problems with work balance.
Speaker 4 (17:39):
Which I didn't have that.
Speaker 1 (17:40):
It was just a very chaotic, chaotic situation. Have you
ever experienced burnout in your career, because I know you've
been doing this for a long time.
Speaker 5 (17:54):
Yes, I've probably about twenty three years. So when I
first started, I.
Speaker 6 (17:58):
Worked in a family power is for about ten years
and that was, you know, a very busy practice.
Speaker 5 (18:05):
It was great, I learned a lot, I had great
employees that I worked with, but over.
Speaker 6 (18:12):
Time that pace got to be too much, too consistent,
so I decided I.
Speaker 5 (18:19):
Needed to take a step away from that. I still
worked in primary care, but it was a little bit
different of a pace. So that did did help me
just and then I've been fairly consistent in my work areas.
I've stayed at certain places for like seven years, and
now I'm in a new job.
Speaker 1 (18:38):
I've been there for about two years.
Speaker 5 (18:40):
But I think.
Speaker 6 (18:43):
If you are getting too stressed out and you find
that you know you're not.
Speaker 5 (18:47):
Looking forward to going to work, or you're actually regretting
going to work, that that's the time that you do
need to make a change.
Speaker 4 (18:54):
Yet I have done that, Yeah, definitely.
Speaker 1 (18:58):
You know those people that burnout, they feel drained, they
don't feel like they're able to cope. Sometimes they can't sleep,
they're sad, angry, irritable, like hate to go into work.
Then that sometimes can lead to more use of alcohol
and substance abuse, heart disease, high blood pressure, diabetes, more
likely to be sick because you're under.
Speaker 4 (19:19):
All that stress a lot.
Speaker 1 (19:21):
So I just bring that up because it's so important
that you know to watch the signs and symptoms of burnout.
And that's where it falls into self care, because if
you are once you leave you know your job, you're
not taking it all with you all the time at home,
and you know, sometimes you have to fight for not
having such large workloads and feeling valued feeling valued in
(19:46):
a company is huge.
Speaker 4 (19:48):
Also, Yes, I.
Speaker 5 (19:51):
Agree, I think you know, if you feel like your
job is rewarning, that definitely helps you to stay at
your job.
Speaker 4 (19:57):
And you know, in some.
Speaker 5 (19:58):
Situations, you you still may feel like it's.
Speaker 6 (20:01):
Rewarring, but the stress is still too much.
Speaker 5 (20:03):
And you have to take a step away. So I
have done that.
Speaker 6 (20:07):
And I think I will continue to do that as
I go on in my career.
Speaker 1 (20:12):
Yeah, and it's it's important too if you need to
seek professional help also also, especially because burnout can lead
to depression anxiety, make sure that you contact your local
you know, psychiatric providers for that, whether it even be
medication and or therapy. So I wanted to thank you
(20:32):
very much Megan for coming on and everything that you do,
and we appreciate it, and I'm glad that you have
ways to.
Speaker 4 (20:41):
Help your patient and help yourself self care. Thank you,
Thank you for having me. You're welcome. Take care not to.
Speaker 1 (21:50):
Not not not not.
Speaker 4 (21:59):
Not school
Speaker 1 (22:41):
Motto
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