Self-Care
Be aware of your own stress level
Get to know your own signs of stress. Be aware of how accumulated stress can affect the body: headaches, dizziness, reflux, constipation, insomnia, difficulty concentrating, fatigue. If you're noticing these signs in yourself, try these self-care tips.
Regulate your system: Heart-Focused Breathing in the moment
Breathing is the most efficient way to regulate your nervous system in response to stress, and slow, deep breathing in the moment is the best way to change the neural pathways that perpetuate the stress response. HeartMath's(TM) Heart-Focused Breathing Technique helps you self-regulate without needing to stop what you're doing. This is a simple "go to" technique that can deactivate the stress response whenever you need it: between patients, if you notice yourself getting triggered, during a stressful conversation or patient encounter, or if you're feeling overwhelmed. Here are the steps:
1) Focus your attention in the area of the heart.
2) Imagine your breath is moving in and out of your heart or chest area, breathing a little slower and deeper than usual. Find an easy rhythm that's comfortable.
That's it! For additional benefit, try adding a replenishing emotion like care or appreciation for something or someone in your life as you breathe.
Feed and hydrate your body
Medical providers are often so busy providing for others that they forget to provide for themselves. High-sugar foods and caffeinated drinks deplete your energy stores more quickly. Healthy foods and hydrating fluids throughout the day will eliminate this as a source of energy drain, leaving you with more energy to manage the stressors in your day.
Reduce dysregulating activities
While things like alcohol, vaping and drugs may seem relaxing in the moment, these substances contribute to dysregulation of the nervous system and energy depletion over time. Violent video games and movies create activation within the nervous system that, in the absence of a physical outlet, also contributes to stress and dysregulation within the body. Consider replacing these activities with something that "fills your bucket" instead (see below).
Fill your bucket
Be sure to find time for the activities that replenish you. Set a goal of at least one replenishing activity per day: Exercise, a hot bath/shower, music, art, take a nap, spend time with loved ones/friends, yoga, reading, meditation, singing, walking, hiking, watching a show/movie that makes you feel good, cooking, dancing etc.
Create healthy sleep habits
Sleep is the most important regenerative activity, yet most medical providers don't get enough. If you have trouble sleeping, try to maintain consistent bedtimes and wake-up times, avoid screens and bright lights for at least one-hour before bed, and incorporate relaxing activities such as meditation, breathing exercises, light music or reading before turning out the light.
Connect with others
We are innately social creatures who need safe, connecting relationships to thrive. The presence and support of a calm, regulated partner, friend, co-worker or family member can often help to relieve stress through the process of building trust and co-regulation.
See a mental health professional
Patient care can trigger your own trauma. If you continue to experience signs of stress, or notice your own traumatic stress response, please seek the help of a mental health professional. Psychology Today is a great resource that can help you find the right mental health professional for you.