This workbook does not replace professional advice, however, may be helpful as a reflective resource for staff whose energy has been depleted by burn out or compassion fatigue. It is editable so that people can download it and work along at a pace which works for them.

The booklet does invite people to reflect, and if they are still working through some issues that reflecting on their own maybe not be in their best interests, please encourage them to seek support for those issues. The workbook will still be there when they are in a place to feel safe to use it.

There is a lot to the workbook.

Tips if you have never used a workbook for self management

• Do it because it matters to you and you think it will offer some value to your life
• Decide where and when you can have time to work through the materials so you can give them your full attention
• Decide if you need a self-management buddy, you can run ideas by, be a sounding board. This doesn’t need to be a therapist unless you struggle with broader mental ill-health issues. A trusted and supportive family member, friend or peer can be a buddy.
• This is editable so you can save your thoughts as you work through the workbook, and edit where you need to
• Before you start each session using the workbook, use a technique which works for you that helps bring you into the moment to give the workbook your attention, even a few moments of mindful breathing can help bring our focus. This should be something which has value for you, not another thing to do.
• Please don’t force it. If you find some sections are a struggle, leave it, come back another day
• The workbook itself offers some ideas to consider, some space to reflect, some tips to consider and invitations for you to decide what action you plan to take and when

The sections in the workbook cover the following areas:

• Introduction and examples of changes life can throw at us
• Internal and external changes
• Coping with change
• Reflecting on who sets the goals and decides the journeys in your life
• Self-care and wellbeing maintenance
• What next if you have decided to make some changes
• Locus of control
• Confidence and self-esteem
• The Internal Voice
• Positive affirmations
• Relationships
• Enjoyment and achievement, finding balance
• Hobbies and interests
• Making time to be grateful
• Tips on Mindfulness

Our lives are complex and sometimes complicated. Rarely is it one thing that leaves us feeling flat? It’s usually a combination of factors which can be within and out with work.  This workbook seeks to take a holistic approach to bounce back. Some sections may have more relevance for you than others.

The critical thing is, if you feel you have lost some of your ‘oomph’ and want to get it back, then this workbook may be a good place to start. You are worth it.

Even taking 15min a day to complete a section of the workbook and 15min a day to apply some new ideas in practice, over time, could add up to a lot, and before you know it, you have a spring back in your step.