Using 5 minutes of Self-Care to Survive Burnout | Racquel Armstrong | TEDxKingLincolnBronzevillle

Summary

The speaker shares her journey with non-small cell lung cancer at 25, emphasizing the importance of self-care. As a dedicated educator, she neglected her health, leading to her diagnosis. Despite treatment, she continued overextending herself, not prioritizing her well-being. A second health scare forced her to reevaluate, realizing self-care's necessity. She discusses the societal pressures on Black women to be strong, often at the expense of their health. The COVID-19 pandemic further highlighted the need for self-care. The speaker encourages finding even just five minutes for self-care to slow down and take care of oneself.

Takeaways

• 🏥 The speaker was diagnosed with non-small cell lung cancer at the age of 25, which was unexpected given her lack of typical risk factors.
• 💓 Her rapid and irregular heartbeat was a physical manifestation of her body's cry for help, signaling the need for self-care.
• 👩‍🏫 As a dedicated public school educator, she had neglected her own well-being in her efforts to serve her community.
• 💊 Despite undergoing cancer treatment, she continued her work and volunteer commitments, failing to prioritize her health.
• 🧍‍♀️ The realization that she needed to put herself first came when her body physically could not get up one day.
• 📈 A University of Pennsylvania study revealed that one in two black women faced chronic illness due to stress.
• 🤝 The speaker's friend's struggle with chronic illness and the need to prioritize self-care highlighted the systemic challenges many face.
• 🌐 The COVID-19 pandemic has led to increased discussions about self-care and boundaries, yet black women are still disproportionately affected by stress and job loss.
• 🧘‍♀️ The speaker found that even five minutes of quiet time can significantly help in managing stress and prioritizing self-care.
• 🌟 She emphasizes that self-care is not a luxury but a necessity, especially for black women who are often expected to be strong and resilient.
• 📝 As a poet, she reflects on her own journey and the importance of putting herself first for her future well-being.

Q & A

What was the speaker's initial reaction to being diagnosed with non-small cell lung cancer?

The speaker felt overwhelmed and disconnected from her surroundings, with a focus on the rapid and irregular rhythm of her heartbeat, symbolizing her body's distress signals.

How did the speaker's profession as a public school educator contribute to her health issues?

The speaker devoted all her time and energy to her students and community, neglecting her own health and well-being, which eventually led to her cancer diagnosis.

What realization did the speaker have during her cancer treatment?

Despite being in treatment, the speaker continued to overextend herself and realized she needed to prioritize her own care when her body failed to get up for work one day.

What is the significance of the heartbeat rhythm mentioned throughout the script?

The heartbeat rhythm symbolizes the speaker's physical and emotional state, serving as a reminder to prioritize self-care and listen to her body's signals.

What study is referenced regarding black women and chronic illness?

The University of Pennsylvania study is mentioned, which found that one out of two black women faced chronic illness due to stress.

How did the speaker's friend's experience with chronic illness impact her?

The speaker's friend's struggle with chronic illness and the need for multiple medications highlighted the broader issue of self-care being considered a luxury rather than a necessity for black women.

What changes did the COVID-19 pandemic bring to the speaker's perspective on self-care?

The pandemic led to a societal shift towards discussing self-care and setting boundaries, but it also revealed that black women were still more likely to leave jobs due to stress.

Why did the speaker's friend quit her job during the pandemic?

The friend quit her job because she realized that her sanity and well-being were more important than the paycheck, and she was tired of being hypervisible and invisible at the same time.

What self-care practices did the speaker adopt to improve her mental health?

The speaker started with finding five minutes of quiet time to calm her mind, then sought therapy, and took a vacation to re-center herself.

How does the speaker's poetry reflect her journey towards prioritizing self-care?

The speaker's poetry evolved to include her personal journey, recognizing the need to sustain her talents and prioritize her mental health, rather than just focusing on the stories of others.

What is the main message the speaker wants to convey to the audience?

The speaker emphasizes the importance of self-care and giving oneself permission to prioritize personal well-being, especially for black women who often face unique stressors and health challenges.

Outlines

00:00

🏥 Diagnosed with Cancer: A Call for Self-Care

The speaker begins by recounting a harrowing experience in a hospital where they were diagnosed with non-small cell lung cancer at the age of 25. Initially unable to hear the doctor or feel the presence of others due to the severity of their condition, they found solace in the rhythm of their heartbeat. The diagnosis was unexpected, as they did not fit the typical profile of a lung cancer patient. The speaker reflects on their life as an educator, where they dedicated themselves to their students and community at the expense of their own health. The irregular heartbeat was a signal that they needed to prioritize self-care. Despite undergoing chemotherapy, they continued to work and volunteer, not realizing the importance of putting their health first until they physically could not get up one day. The speaker also highlights the broader issue faced by many black women, who are twice as likely to face chronic illness due to stress, and the societal pressures that make self-care seem like a luxury rather than a necessity.

05:00

🌟 Prioritizing Self-Care: A Journey to Healing

The speaker shares how they eventually entered remission and began to catch up with friends, one of whom had also been diagnosed with a chronic illness. This friend's struggle to prioritize self-care due to financial constraints resonated with the speaker. They discuss the impact of the COVID-19 pandemic, which has led to increased stress and a greater awareness of the need for self-care among many people. However, black women are still three times more likely to leave their jobs due to stress, as reported by The Brookings Institute. The speaker's friend quit her job to preserve her sanity, illustrating the extreme measures some must take to prioritize their well-being. The speaker emphasizes the importance of finding even just five minutes to slow down and take care of oneself, which can be as simple as calming the mind and spirit. They also mention seeking therapy and taking a vacation as part of their self-care journey. The speaker, a poet, reflects on how they had always prioritized others' stories but now focus on their own journey, learning to sustain their talents and prepare for the future by putting themselves first.

Keywords

💡non-small cell lung cancer

Non-small cell lung cancer is a type of lung cancer that comprises about 85% of all lung cancers. It is called 'non-small' because the cells are larger and look different under a microscope than those of small cell lung cancer. In the video, the speaker reveals being diagnosed with this condition at a young age, which was unexpected and confusing given the lack of typical risk factors. This diagnosis serves as a pivotal moment that triggers a deeper reflection on self-care and the need to prioritize personal health.

💡heartbeat

The heartbeat in the context of the video is both literal and metaphorical. Literally, it refers to the speaker's rapid and irregular heartbeat as a physical symptom of their health crisis. Metaphorically, it symbolizes the inner voice or signal from the body that something is wrong and that the speaker needs to pay attention to their health. The speaker uses the heartbeat as a recurring motif to emphasize the body's plea for self-care and the urgency to listen to one's own needs.

💡self-care

Self-care in the video is the act of taking actions to maintain or improve one's own health and well-being, particularly in response to stress and illness. The speaker discusses how she initially neglected self-care in favor of her responsibilities as an educator and community member, which contributed to her health issues. The narrative illustrates the importance of self-care as not just a luxury but a necessity for survival, especially for black women who often face unique stressors and expectations.

💡public school educator

A public school educator refers to a teacher or other professional working in the public education system. The speaker identifies as a public school educator, emphasizing the demanding nature of the job and the tendency to prioritize the needs of students and the community over one's own well-being. This role is used to illustrate the broader societal expectations placed on certain professionals, particularly women of color, to work tirelessly without adequate self-care.

💡stress

Stress in the video is portrayed as a significant factor contributing to the speaker's health issues and chronic illnesses among black women more broadly. The speaker discusses how the stress of work and societal expectations led to her own poor health and the need to address these stressors as part of her healing process. Stress is highlighted as a common and often overlooked cause of physical and mental health problems.

💡remission

Remission in a medical context refers to a period during which the signs and symptoms of a disease have diminished. In the video, the speaker shares that she is in remission from cancer, indicating that her condition has improved significantly. This keyword is important as it marks a turning point in the narrative, showing the speaker's progress and the positive impact of prioritizing self-care and health.

💡therapy

Therapy in the video refers to psychological counseling or treatment aimed at helping the speaker process her experiences and emotions related to her health crisis and the need for self-care. The speaker mentions returning to therapy as part of her self-care journey, which underscores the importance of mental health in overall well-being and the role of professional support in the healing process.

💡boundaries

Boundaries in the context of the video refer to the limits or limits one sets between different aspects of life, such as work and personal life. The speaker discusses the importance of setting boundaries as part of self-care, especially in the wake of the COVID-19 pandemic, which has blurred the lines between home and work. Boundaries are presented as a tool for maintaining mental health and preventing burnout.

💡COVID-19 pandemic

The COVID-19 pandemic is a global health crisis caused by the novel coronavirus. The video references the pandemic as a backdrop for increased stress and the need for self-care. The speaker notes that despite the challenges of the pandemic, there has been a growing awareness and conversation around the importance of self-care and mental health, indicating a cultural shift in how society views personal well-being.

💡hypervisibility and invisibility

Hypervisibility and invisibility are concepts used in the video to describe the dual experience of being seen (hypervisible) in terms of the work one does but not seen (invisible) in terms of one's individual needs and humanity. The speaker uses these terms to describe the experience of black women who are expected to be strong and capable while their struggles and needs are often overlooked. This duality adds to the stress and the necessity for self-care.

💡five minutes

In the video, 'five minutes' is a metaphor for the small amount of time that can be dedicated to self-care practices, such as meditation or breathing exercises. The speaker shares that even just five minutes can make a significant difference in one's mental state and ability to cope with daily stress. This keyword emphasizes that self-care does not have to be time-consuming or difficult and can be integrated into a busy schedule.

Highlights

The narrator was diagnosed with non-small cell lung cancer at 25 years old.

The narrator's doctor was confused as she didn't fit the typical profile of a lung cancer patient.

The narrator's heartbeat was irregularly fast, symbolizing her body's distress.

The narrator was a public school educator who neglected her own health to serve her community.

The narrator continued to work and volunteer despite undergoing chemotherapy.

The narrator's body eventually forced her to stop and prioritize her health.

A study from the University of Pennsylvania indicates that many black women face chronic illness due to stress.

The narrator's friend, also a black woman, is diagnosed with a chronic illness and struggles with self-care.

Self-care is often seen as a luxury, not a necessity, for black women's survival.

The COVID-19 pandemic has led to increased stress and a reevaluation of self-care for many.

A study by The Brookings Institute shows black women are more likely to leave jobs due to stress.

The narrator's friend quit her job to preserve her mental health.

The narrator found that taking five minutes for herself was a significant step in self-care.

The narrator returned to therapy to help manage her stress and self-care journey.

The narrator took a vacation to broaden her perspective and reduce stress.

The narrator encourages finding activities that slow the heartbeat and allow self-prioritization.

The narrator reflects on her own journey and the importance of putting herself first.

The narrator concludes with a poetic reflection on the necessity of self-care for personal and future success.

Transcripts

thank you

[Music]

I was laying in a hospital bed

I felt like

the walls were closing in on me

my doctor was trying to talk to me and I

could not hear him

people were near me and I could not feel

them

my eyes were blurry

and I could not see

all I could feel

was the Rhythm

of my heartbeat

it was beating so fast and so

irregularly that I almost could not

catch my breath to speak

this was the day that I was diagnosed

with non-small cell lung cancer

you couldn't have told me that 25 years

old I would be facing such a difficult

fate

my doctor is confused without the

typical markers of a lung cancer patient

how could I be facing such a difficult

diagnosis

but on that day

my heartbeat was trying to communicate a

message to me that my body had been

trying to tell me for a long time

that I had failed to take care of myself

as a public school educator I thought

that it was my responsibility to devote

all of my time and talents to the

community that I was serving

I would spend extra time attending the

extracurriculars of my students

volunteering for committees so that I

could be an advocate and a voice for the

families that I served all the while not

finding balance for myself

and taking care of my needs

and on that day my heartbeat was the

reminder that I needed to put myself

first

fast forward I am now in cancer

treatment I'm thinking I got this I'm

going to chemotherapy still volunteering

on all the Committees and still going to

work

meanwhile that heartbeat

it was still beating irregularly because

I was still not prioritizing my care

and I thought as a black woman I have to

work twice as hard as my peers to show

that I am capable and then taking a step

back would show that maybe I wasn't

strong enough to do the work

so I kept pushing

until one day I could not get up

I was trying to get ready for work and

my body laid there lifeless

I told myself get up

but all I could do was lay there and

feel that same rhythm of my heartbeat

and that was the reminder I needed to

put myself first

and I am not alone

according to a study from the University

of Pennsylvania when in two black women

faced chronic illness due to stress

imagine if one out of two black women

that you know cannot control the rhythm

of their heartbeat every day and then

have to show up to work or other spaces

that they occupy and wonder if people

think that they are not competent or do

not belong there

that is the experience of one of my

friends

fast forward I am now uh in one to two

years in remission

and I'm catching up

thank you

I am one to two years in remission and

I'm catching up with my girlfriends and

one of them tells me that they've just

been diagnosed with a chronic illness

they're on three different medications

and they are simply tired

now I'm thinking it's my job to tell her

you've got to prioritize your care take

time for yourself

but she tells me taking time does not

put food on her table clothes on her

back or pay for that health care that

she needs to prioritize her care

and once again I am reminded that for

many especially black women self-care is

considered a luxury and not essential

for our survival

fast forward we are now in the covid-19

pandemic

and though we have navigated this

difficult time together

for many people we're still we have

learned to prioritize language around

self-care

we started to talk about boundaries

between work and home prioritizing time

with friends and family

meanwhile according to a study by The

Brookings Institute black women are

still three times more likely to leave

the job due to stress since the pandemic

imagine if tomorrow all the black women

you knew were no longer in the spaces

that they occupy simply because they are

tired of being hyper visible and

invisible all at the same time

[Applause]

that is the experience of another one of

my friends

we were catching up since the isolation

of the pandemic and she tells me she

quit her job

now I look at her in shock because I'm

like I know she takes care of more than

just herself but also her family

but she tells me that a paycheck is not

worth her sanity and she is tired of

being expected to show up to be all

things to all people meanwhile those

same people didn't see her for who she

was

and you know what

she was right

for her leaving the job was that thing

that allowed her to slow

her heartbeat

down

and while we don't want people to leave

the spaces we have to find that thing

that allows us to slow our heartbeat

down

for me

it was Finding five minutes

five minutes to slow my heartbeat clear

my mind and shed all the anxiety I was

experiencing every day

in five minutes you probably spend more

time scrolling social media

getting your kids ready or any of the

other to do things on your list every

day

in five minutes I was able to calm my

mind in spirit and set myself up for the

day

and that was the start to re-centering

myself for my self-care Journey

and from there I went back to therapy to

bounce my ideas off of someone else who

could help give me clarity about what I

was experiencing

and then I took the trip y'all

took the vacation so that I could see

what the world had for me beyond my go

go of my everyday existence

for you

it might be something else

an online mental health podcast

a fitness class

whatever it is you've got to find that

thing that slows your heartbeat down and

allows you to put yourself first

as a poet I have often prioritized the

stories of other people before my own

so I took this as a challenge to reflect

on my own Journey

my Village taught me how to be great

show me how to turn my talents into gold

challenge me to mold better daily

but I was not prepared for what the

future would hold see I was taught how

to outwork outsmart out think thought

that if I just worked harder and planned

better that I would go further but see

my body only knew how to outpain itself

how to explain itself how to hide behind

the S on my chest how to delay tending

to my mental health but see disguising

wounds for too long only callus

and my triage only delayed my failure my

body sacrifice for future promises but

see my survival cannot depend upon the

gold watch my rest not Reliant upon your

permission my body not dependent upon

your conception of time

see my body taught me how to be great

showed me how to sustain my talents like

water

and when I learned to put myself first

I became prepared for what the future

would hold

see this is your permission to put

yourself

first thank you

[Applause]

[Music]