Self-Care for Healthcare Workers – Tips on Staying in the Game
Burnout results in feeling ineffective, unfulfilled, or unproductive in one’s role
Recently, I gave a CEU presentation with our friends at River’s Bend PC on self-care for healthcare workers. The subject is near and dear to my heart because I have witnessed firsthand what happens when members of our collaborative-care team fail to prioritize self-care at Sanford Behavioral Health. You might even see me in the halls with flowers or sweet treats that I leave on desks as a small reminder that, in the helping profession, we must take time to care for ourselves. I am so committed to the concept of self-care for healthcare workers that I am writing a series on the topic. This is the first article in the series.
Long ago, one of our therapists shared a revelatory thought with me that I have used ever since. A person can reset at any time throughout the day. It’s never too late to start over; it’s never too late to decide to have a good day. We are allowed to feel pleasure amid pain because feelings aren’t fixed. Funks aren’t permanent. As life fluctuates and changes, we are allowed to change too. A bad day today doesn’t promise a bad day tomorrow. The concept of “resetting” is something we teach our clients in recovery, but it is especially important for first responders or healthcare workers. Click the link below to read more about the gift of evaluating and resetting a difficult situation or day (original concept by Jess Kimmel, LPC).
Happiness in Recovery – Reset Your Day!
Self-Care for Healthcare Workers – Tips on Staying in the Game
The World Health Organization defines burnout as an “occupational phenomenon resulting from chronic workplace stress that has not been successfully managed.” Of course, “successfully managing” can be challenging, as we live in a society where people are expected to work long hours, skip vacations, and remain productive at all times. For example, at Sanford, we are a fast-moving, steadily growing organization that is available 24/7. Burnout is particularly common in helping professions due to the high emotional demands of caring for others.
Burnout results in feeling ineffective, unfulfilled, or unproductive in one’s role. If someone is feeling drained and overwhelmed, it can lead to detached, impersonal, or negative attitudes toward work and clients. It can also lead to questioning your effectiveness as a provider. Without self-care, it is a matter of when you will ultimately burn out.
What is Self-Care?
Most definitions of self-care include the words “intentional” or “deliberate,” indicating an awareness of maintaining activities that promote health, reduce stress, and enhance quality of life. A 2022 national survey cited the benefits of self-care as 64% enhanced self-confidence, 67% increased productivity, and 71% increased happiness. Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, and minimize frustration.
The NUMBER 1 REASON people don’t practice self-care = TIME. The average person in the US spends 1/3 of their life at work.
The Substance Abuse and Mental Health Services Administration (SAMHSA) describes self-care as “activities that promote one’s physical, emotional, and psychological health.” SAMHSA defines eight dimensions (or subcategories) of wellness to help you focus on optimizing your health. I will expand on these dimensions in future articles.
- Emotional: Recognizing and acknowledging a full range of emotions, including positive and negative, and regulating emotions by coping and adapting in challenging situations.
- Physical: Engaging in regular physical activity, maintaining a balanced diet, and aiming for 7-9 hours of sleep are key goals for achieving physical wellness. Sanford Clinical Director, Tessa Sterling, LMSW, says, “We challenge our eating disorder clients to eat food that feels good and brings them joy. Nourishing your body is the main priority.”
- Social: The quality of our relationships and interactions.
- Spiritual: A state of harmony with oneself and others and a higher purpose or meaning for life.
- Intellectual: Activities and attitudes that promote curiosity, critical thinking, and cognitive growth.
- Occupational: Job satisfaction, work-life balance, and stress management in the work environment.
- Environmental: How your natural and created spaces contribute to happiness and wellbeing.
- Financial: Understanding financial concepts and making informed decisions.
Tips on Staying in the Game
There is no unit of measurement for self-care, but it can be viewed as “units of fulfillment.” For example, if one calorie provides one unit of energy, the more units of fulfillment in the form of self-care, the higher the life satisfaction. The American Psychological Association says it best: “Beyond being an aspirational goal, engaging in self-care is an ethical imperative and is a part of the APA’s ethics code.”
As healthcare professionals, we give the best of ourselves to others. Our clients need us to be at our best because they are often at their worst when we engage with them. It is incumbent upon us, as health advocates, to practice self-care, create a sustainable plan, and execute that plan. Self-care is not an afterthought. Consider these tips for “staying in the game” long term. Even 5-minute increments spread throughout the day can help reset and recover from a challenging experience.
- Mindfulness activities or meditation
- Journaling (especially the successes)
- Resting without guilt
- Reduce screen time and put down the phone
- Listen to mood-lifting music
- Seek professional help
- Get adequate sleep and physical activity
- Rearrange your space to make it more functional
- Light a candle or use essential oils for relaxation
- Join a club that interests you
- Practice gratitude
- Spend time in nature
- Spend your breaks outside or going for a walk
Planning Ahead
In researching this topic, I came across a concept that is often overlooked in self-care and burnout: prioritizing long-term mental health. Usually, self-care is described as acknowledging and responding to crisis, anxiety, and overwhelm. However, when you ask for help before it becomes a crisis, it forces a sense of self-awareness of your limitations. When you anticipate needing help or facing a challenging situation, you can prepare to mitigate its adverse effects. Engaging in self-care will enhance your resilience, self-awareness, and personal growth. In turn, it will lead to a more fulfilling and meaningful life. Self-care is vital; sometimes even the smallest acts of self-care can have a big impact on your wellbeing. In group therapy, one of our clients said, “Watch a leaf float by on a stream. Magic always reveals itself when I am willing to see it.”
Take the Quiz
During our presentation, we asked participants to complete the questionnaire below on health worker burnout and self-care. See how you fare in self-care by clicking the link.
If you or a loved one is struggling with addiction, eating disorders, co-occurring mental health conditions, or daily functioning, please don’t wait to change your life for the better– click the link below to speak with an admissions specialist today. Sanford Behavioral Health 24/7 EZ Admissions – talk to a real person and start treatment now.
