Keep a Pulse on Your Mental Health While You Care for Others

We’ve all been rattled by the COVID-19 pandemic and stressed by the uncertainty of what comes next. And for those on the frontline, you and all others in healthcare, that load is especially heavy right now. You signed up to care for others, to apply your education and skills to help clients get well. But what do you do when the place where you go to work also puts you at risk?

When it comes to addressing Maslow’s Hierarchy of Needs (the theory in psychology using a five-tier model of human needs), healthcare workers are at special risk right now in the most fundamental areas of safety and rest. You’re running on heightened emotions and most likely aren’t taking time to check in with your thoughts and find healthy outlets.

“I don’t have time,” you might think. It probably does feel that way. It’s exhausting to try and even map out self-care. So that’s why we’ve started it for you.

Simple ways to keep tabs on your own emotional needs

To be effective for anyone else, you must care for yourself first. It’s tough to find the time and give yourself permission, so here are some tips, resources and inspiration.

Eat well first. Medical staff have been speaking to the generosity of family and friends as baked goods and ready-made meals come pouring into hospitals nationwide. It’s great to be recognized and appreciated, and there is no harm in grabbing a moment’s comfort in a cookie, but you need good nutrition to feed your brain and your body—especially for long shifts and periods of stress.

These days, numerous restaurants are giving you well-deserved deals, but be sure to take advantage of those that offer fruits, vegetables and healthy proteins first. By eating something healthy before a treat, you fill up and sometimes don’t need the treat at all. And when you do find a local, healthy promotion in take-out options, bring extras in to your colleagues or team.

Stay active and make it fun. You’re on your feet all day at work, but you can get moving on your own terms to make it fun again. Don’t worry about how much or what kind of movement, just get active for short spurts with the activities you’ve always loved. This is the best way to ratchet up your adrenaline and endorphins for short bursts of improved mood.

There are many fitness outlets offering deals to healthcare workers right now, but if you just want to escape with something accessible right now, check out the YouTube channel for 305 Fitness and see if you don’t feel the urge to groove.

Get trusted information only. Protect yourself from divisive and useless information. Spend your downtime talking and laughing with friends virtually through Zoom or other online platforms. Watch shows that are for pure enjoyment and entertainment without getting too deep. And when you must check in with the news, make sure the sources are the best for unbiased information. Forbes offers their list of best outlets here.
Rest your mind and body. Even a few peaceful minutes to focus your attention on breathing and solitude can help improve your sense of wellbeing. The app Headspace is now offering free access to healthcare workers at least through the end of the year. Headspace offers their complete library of guided meditations, along with sleep sounds and bedtime exercises.

Make a plan to do something enjoyable. The anticipation of an activity you can look forward to is a welcome salve for stress. Start by organizing a virtual dinner or two with friends and family. Perhaps you garden or have another hobby you’ve not worked on for some time. Plan and prepare for a project. Maybe you want to think a year or more out and dream and scheme for a trip. This pandemic will pass, and we will travel again. Pour through Airbnb for destinations and scout out and price what is possible.
Check in with a mental health professional. Over at MedPage Today in the article “Project Parachute Provides Free Mental Health to Frontline Workers,” they quote Jessica Gold M.D., a psychiatrist at Washington University, who notes that healthcare professionals are at risk for issues of depression and burnout under regular circumstances, and now exponentially more so. No matter your state of mind, it’s perfectly acceptable (and to your benefit) that you touch base with a psych professional to get a sense of what you’re thinking and feeling. Project Parachute is offering pro bono teletherapy for Covid-19 front-liners in 37 states already. Check in to see if this or another service is right for you.

All the uncertainty compounds the stress of what you do. By acknowledging and doing something about the mental toll now, you can get ahead of the emotional duress. Be informed, check in with co-workers and mental health professionals, and care for your body, mind and spirit. Your goal isn’t to be superhuman but to be human and take care of yourself so you can help others, too.