Boundaries for Women Physicians Group Program Module 2 Tammie Chang, MD 1
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Breakout What was your #1 takeaway from module 1?
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Module 2 Boundaries with Yourself
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What We’ll Cover in This Module: Boundaries Start with You • Developing self-compassion & understanding negative self-talk • Defining Self-Care for you • Emotional regulation: Respond, don’t react 4
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Self-Compassion
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Developing self-compassion • Treating ourselves with the same love and self-compassion as we do others • The research of Dr. Kristin Neff and Dr. Chris Germer • Associated with • Decreased depression & anxiety • Increased resilience • Increased quality of life • Improved personal relationships
• When combined with mindfulness (the field of Mindful Self Compassion), can be a powerful and life-changing tool 6
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The Science of Self-Compassion. Compassion and Wisdom in Psychotherapy, 2012. Neff, K.
What are the quality of your inner thoughts? • Self-Compassion can be a powerful antidote to our inner critic, selfdoubt and ”imposter syndrome” • Our experience of our lives are made up of the thousands of thoughts we have each day, which drive our emotions, and our behavior
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Some Self-Compassionate Thought Starters! ”It’s all right.” “It’s ok.” “You’re doing the best you can.” “Oh well.” “What do you need to be kind to yourself, right now?” 12
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Setting Boundaries with Your Own Thoughts • Notice when you have critical or judgmental thoughts. • What are the quality of your thoughts? Are they the words of a good friend who cares about you? • When do you notice your inner critic come out most? 13
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Setting Boundaries with Fear and Perfectionism • When do you find yourself feeling guilty? When do you notice yourself saying “I should…?” • When do you feel like you’re “not enough”?
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Workbook When do you notice critical or judgmental thoughts in your life? How does fear and perfectionism impact you in your life? What phrases could you use instead to be kinder to yourself? 15
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Breakout! How do critical or perfectionistic thoughts impact your life?
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Defining Self-Care for You
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Self-Care is not just getting a pedicure: What do you need to be at your best?
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thought starters for cultivating more JOY in your life… 21
Take a bubble bath Spend time in nature Go away for the night or longer Enjoy a “Me Day” or Spa Day Write down what you’re grateful for Enjoy time with a group of friends, or 1:1 time, or alone/quiet time Feel the sunshine on your skin Focus on the present moment Wear something that makes you feel good Just be! Get a massage Eat a meal you enjoy Watch an entertaining, uplifting movie Stay in your PJs - all day Hug your loved ones Hire help Courtesy of Betsy Flanagan, MBA
| ©Tammie Chang, MD | 2022
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Workbook What does Self-Care look like for you? What do you need to be your best self every day?
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Discussion How can you commit to setting boundaries so that you can make self-care a priority in your life? How does self-care align with your core values?
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Finding Emotional Freedom: Respond. Don’t React.
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Create more inner freedom. Respond, don’t react.
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Trigger Responding vs Reacting
Thought Emotion Behavior Result of our Behavior/Actions 27
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Workbook Respond vs React Exercise
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Discussion Share how this exercise was for you. What are you learning about yourself? How could this help you set boundaries in your life? 29
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What is your #1 takeaway from today?
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Getting CME credit for today’s session! Reflect on how it applies to your day-today and engage to earn AMA PRA Category 1 Credit(s)™ from point-ofcare learning activities here: https://earnc.me/xEhfnS 31
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Your personal program portal
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Voxer walkie talkie messenger
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Our Private Facebook Group
https://www.facebook.com/groups/ 1173073933432714
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And remember to check in with your Boundaries Buddy!!
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Module 3: Boundaries at Work Monday 4/4 @5:30-7pm PT Professional patient-physician boundaries Colleagues and staff The logistics & reality of a physician’s work life Electronic medical records & charting 36
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Questions? Voxer or email info@tammiechangmd.com
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