Healthy Healthcare
May calls for recognizing the contributions made by healthcare workers as we celebrate National Hospital Week and National Nurses Month. During our most distressing times, healthcare workers tirelessly provide the most comfortable, caring experience possible for us. To support our nurses and the entire healthcare community, Pottstown Area Health & Wellness Foundation shares self-care tips for those who are always busy caring for others.
Healthcare Stressors
According to a 2020 national survey conducted by the American Nurses Association, about 62 percent of U.S. nurses reported symptoms related to burnout. The pandemic compounded stress already prompted by the increasing senior population that puts greater demand on the healthcare system, and technological advances, which lead to significant changes in how tasks are performed.
Identifying Burnout
Bringing awareness to burnout is validating, especially for those healthcare heroes who brush off their symptoms and plow ahead. In 2019, the World Health Organization added the term “burnout” to the International Classification of Diseases, giving it well-deserved recognition. They outlined the scope of burnout, officially noting the symptoms and making them recognizable. Burnout is usually defined as “unsuccessfully managed workplace stress.” It includes feeling:
- exhausted; too tired to go to work
- detached from, or cynical about, one’s work
- unappreciated and ineffective
- easily frustrated and lacking empathy
Healthcare Self-Care
Treat yourself with the same compassion you offer your patients. When you start to feel frustrated with your limitations or overwhelmed, show yourself kindness. Nurture yourself by committing to a healthy lifestyle. Incorporate these fundamentals and make them nonnegotiable.
Take Breaks. Although you may not have time for a full meal break, ensure you step away for a breather. It can be a quick five minutes spent outdoors for fresh air. Consider scheduling 10 minutes into your shift to sit and elevate your feet, do yoga stretches, meditate—or a combination of all three. Invite a colleague for some social support. The less time you have for a break, the more likely you are to need it. The respite actually will save you time; short breaks fuel productivity.
Pottstown Hospital—Tower Health offers an exemplary outlet for short breaks. A previous music-therapy program for patients (formed by a grant award) later evolved into a staff-focused program. Although the formal programs no longer exist, a variety of instruments remain on-site and are still played. Physicians and other healthcare team members enjoy the chance to tickle the ivories or beat on the drums.
Maintain Good Nutrition. Keep a water bottle nearby for continuous hydration. Pack healthful snacks for a quick boost of energy throughout the day. (Think: fresh fruit slices, nuts and seeds, low-fat cheese, and low-sugar protein bars.) If mealtime goes by in a whirl, you at least will have the benefit of nutritious snacks.
Enjoy Exercise. Find physical activity, exercise, or a sport that does not feel like a chore. Try the Pottstown Athletic Club or Pottstown YMCA for inspiration (maybe in the form of a class, swim sessions, or weightlifting). Your career is demanding enough without a dreadful workout guilt-tripping you during your limited free time. Establish a walking or hiking routine through one of our beautiful community parks. Being among nature clears the mind, soothes stress, and revives the body after a day indoors caring for patients. Be sure to elevate your heart rate to burn off stress!
Get Your Rest. To improve cognitive function, boost your immune system, and strengthen emotional resilience, seven to nine hours of quality sleep is recommended. With tiring days spent running between patients, you may need more—especially when surrounded by the latest circulating viruses.
Maintain Boundaries. It can be hard to leave work worries behind at the end of your shift. Patients still need care and their status often shifts quickly. Trust your colleagues to step in when you need to step out. When you truly disconnect, you will return better for your team and your patients. If you struggle with ruminating thoughts of work, consider learning deep-breathing meditation, practicing yoga, or trying cognitive therapy with a professional.
Find creative ways to grab quality self-time. Take a brisk walk around a school track while waiting for your kids to finish sports practice or lessons. Schedule a 10-minute foot or neck massage at a spa along your carpool route. Challenge yourself for new ways to fit in a chapter of your book or an episode of your favorite show.
Show Up for Yourself, Show Up for Everyone
By making self-care a priority, you will have the physical and mental energy needed to live life balanced. Along with your patients, your family, friends, and colleagues rely on you every day and probably many nights. Give them your best self by taking care of yourself best.
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