Self-Care for Healthcare Workers: 5 ways to cope with stress in challenging times
Healthcare workers are at increased risk for burnout and compassion fatigue, especially during times of crisis. It’s common to feel stress, helplessness, isolation, defeat, along with other strong emotions. Grief is also a common reaction during a time of illness and loss. There are five stages of grief (developed by Dr. Kubler-Ross) such as anger, bargaining, denial, sadness and acceptance. Acceptance is considered the final stage of grief. It doesn’t mean that what’s happening is okay. It means coming to terms with the reality of what’s happening and using healthy coping skills to manage these feelings.
If you’re a healthcare worker you might be feeling angry about what’s happening right now and wonder how things got so bad. You might find yourself feeling angry with loved ones, perhaps even lashing out at them unintentionally. You might feel extreme sadness and overwhelm because your work just became so much more intense. You might put your own self-care needs on hold because there’s no time for it - not now. You are needed. When you’re not working you’re attending to your personal responsibilities. You’re probably also a caregiver at home and so your work is never done. If you have children or others dependent on you for care, then self-care is probably the last thing on your mind.
However, it’s critically important to include yourself on that list of priorities. You have probably heard of the popular analogy of putting on your own oxygen mask before you try to help others. If you’re not well then you won’t be able to help your patients or anyone else. During a time like this when the demands of your profession outweigh the resources available (including emotional) it is imperative that you find a way to take care of your needs too. You will need to come up with a plan to do this. Below are some strategies and resources to develop your self-care action plan.
Give yourself permission to take care of your needs
As a helper you’re probably used to giving help rather than receiving it. It’s important for you to set aside designated time each day to self-soothe and do something kind for yourself. The below copy of the Caregiver Bill of Rights from The National Center on Caregiving is something I share with my colleagues. It’s a good reminder that self-care is not an act of selfishness. Many professional licensing boards actually include a statement about self-care in their code of ethics. For example, provision 5 in the code of ethics for nurses states, “The nurse owes the same duties to self as to others, including the responsibility to promote health and safety, preserve wholeness of character and integrity, maintain competence, and continue personal and professional growth.” As cited in: https://www.nursingworld.org/coe-view-only
For social workers the code of ethics states, “Social workers whose personal problems, psychosocial distress, legal problems, substance abuse, or mental health difficulties interfere with their professional judgment and performance should immediately seek consultation and take appropriate remedial action by seeking professional help, making adjustments in workload, terminating practice, or taking any other steps necessary to protect clients and others.” As cited in https://www.socialworkers.org/about/ethics/code-of-ethics/code-of-ethics-english
I encourage you to look up the code of ethics for your profession. You are likely to find a statement regarding the importance of practicing self-care.
Resource:
Read and sign this Caregiver Bill of Rights You can adjust the wording to fit your situation. For example, you can replace the word relative with the word patient or client.
Accept help & access all available resources
Asking for help might not come naturally. You might feel vulnerable because usually you’re the one helping others so this is probably outside your comfort zone. However, as I mentioned earlier, asking for and accepting help is important so you can stay healthy. This will allow you to then help others. It could mean asking a spouse or other family member to take over a task at home so you don’t have to worry about it. It could also mean hiring your own therapist to help you process your feelings and get the additional support you need. You could also join a support group. Think about what you need and how you will go about getting those needs met.
Resources:
You can check out Psychology Today for a list of providers in your area (Many are providing Telehealth services now)
I am currently accepting new clients who reside in Massachusetts and am a BCBS MA provider. Sessions are in my virtual office doxy.me/sofiareddy. Contact me to schedule a free consultation. My availability is Monday-Friday after 5 pm or Saturdays 10:00 am - 3:00 pm.
In Massachusetts you can use Interface Referral Services available in many towns.
For additional mental health resources and support you can contact the NAMI HelpLine
If you are experiencing an emotional crisis contact the National Suicide Prevention Hotline: 1-800-273-TALK (8255)
Practice psychological first aid
Consider what needs to happen when you are physically wounded and apply the same concept to your emotional wounds. You will need to clean the wound and protect it from further injury. Similarly, during a psychological wound you will need to do something that helps calm down strong emotions. You can do this through self-soothing and speaking with supportive others. If you’re religious it might mean prayer and connecting with a member of your clergy. If you’re spiritual you might journal, connect with nature or with significant others. It’s important you don’t avoid your feelings or try to bury them. Eventually they will build up and come out some other way. It’s important to to work through them in a safe way.
Resource:
Psychological First Aid for First Responders
Establish a work to home transition
Give yourself time to decompress before getting into your home routine. Take a shower or warm bath. Listen to soothing music or an inspirational talk. Put on your most comfortable pajamas or robe and slippers. Do a meditation or just sit in silence for a few minutes.
Resources:
Free Guided Meditations/Podcasts/Music - Insight Timer
New to meditation? The New Leaf Meditation Project is on a mission to teach a million people how to meditate for free
Allow this guided meditation to support you through the grief process. You will be guided with loving-kindness and compassion. Includes an introduction and reflection exercise. Find a comfortable place to sit or lie down and close your eyes. Do not do this while driving.
Length: 20 minutes with music.
Guided meditation by Sofia Reddy. Royalty free music by Chris Collins (indiemusicbox.com)
Connect with peers and advocate for what you need
In the last few weeks I have witnessed many healthcare professionals asking for help and resources from their local communities. The responses have been amazing. I’ve seen many people coming together during this crisis to help each other out. Talk to your peers and colleagues to identify what you need and how you can work together to meet those needs. Reach out to local, state and federal organizations and representatives to ask for what you need. Advocate with leadership and others in your community. You are not alone.
Remember, you are strong, you are capable, and you are not alone