Recharge, Reconnect, and Refocus: Practical Self-Care Strategies for Healthcare Professionals
“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott
One of the big things I talk about with my clients in health care is stress resilience.
And what does self-care look like in the face of it?
As a healthcare professional, you’re tasked with the big task of taking care of others.
But who takes care of you?
Healers deserve space for healing and maintaining your physical, mental, emotional, and spiritual well-being is what’s going to allow you to continue to do the amazing work that you do. And feel fulfilled while you do it.
Because I find that my brilliant health care clients have specific needs (and sometimes challenges) when it comes to self-care, let’s talk about what that can look like.
Find Ways to De-Stress Daily
Working in healthcare can be uniquely stressful, and it's important to find ways to manage that stress.
I invite my clients to look at what a daily stress recovery practice can look like. Yes PTO, nice vacations, spa days are great but we actually need to have daily stress recovery practices built into our life to release the “pressure cooker” of our allostatic load.
If you’re reading this my sense is you’re well aware of the impacts of a depleted allostatic load.
A reminder for the neurons in the back – your allostatic load refers to the cumulative physiological wear and tear on the body that results from ongoing stress responses. When you experience stress, your body activates a series of physiological responses aimed at maintaining stability, or homeostasis, in the face of the stressor.
These responses involve the release of hormones such as cortisol and adrenaline, which increase heart rate, blood pressure, and blood sugar levels.
If stress responses become chronic or repeatedly activated, it can damage the body’s systems and increase the risk for various health problems.
Daily stress recovery strategies and self-care practices can help reduce the allostatic load and promote overall health and well-being.
There are many ways to de-stress, and it needs to connect with you personally. Some ideas for daily stress recovery practices can look like:
a call with a friend
snuggling your pup
requesting an extra long hug
a conversation with your partner
doing something creative on your downtime
movement that feels good
Or even just sitting in your car for an extra 5 minutes between work and getting home.
Experiment and find something that works for you to help you manage the daily stress of work and life.
2. Prioritize Sleep
It's no secret that healthcare professionals have demanding schedules, often working long hours and odd shifts. However, getting enough sleep is crucial for your overall health and well-being.
Aim for 7-9 hours of sleep each night and prioritize setting a consistent sleep schedule. This can help improve your mood, energy levels, and productivity. A good night’s sleep clears waste from your brain (which keeps your mind sharp), helps store memories, and regulates mood.
Rested people = happier people.
3. Connect with Colleagues
Connecting with colleagues can help you feel supported and less isolated, especially by people who have a sense of what you might be going through.
Make time to chat with colleagues, attend social events, or consider joining a professional organization. These connections can help you build a network of support and foster a sense of community.
Plus, people who have more social support tend to live longer too.
4. Seek Professional Support
You’re a human doing incredibly challenging & important work to heal, lift up & lead other humans. You deserve to feel supported! Don't be afraid to seek help from a mental health professional, a personal coach, or your employee assistance program.
Nothing beats working with a professional when it comes to rewiring new thought pathways and making mindset shifts. Someone who can help you process your emotions & unique challenges and design new habits
Working with your own helping professional can be an objective, 3rd party way to learn new strategies.
5. Take Care of Your Physical Health
Taking care of your physical health is essential for your overall well-being.
Make sure you're eating a balanced diet, staying hydrated, and getting movement in that feels good for you.
These habits can help improve your energy levels and reduce chronic stress.
6. Set Boundaries
Setting boundaries is the ultimate act of self-care. It’s an essential way to prevent burnout and maintain a sustainable work-life balance. And you might be thinking, “What boundaries? HOW??”
While there are plenty of systemic & cultural issues in healthcare that make boundaries challenging, start small & look for ways to say “no” to the work so you can say “yes” to yourself. The physicians I have worked with who reclaim ownership of their boundaries, in big & small ways, feel a significant lift in their energy, resilience & fulfillment. The environment you work in doesn’t make it easy, but it absolutely is possible. Stay encouraged & start looking for where you can reclaim your time, energy & agency.
A place to start is to consider creating technology-free time or setting aside a non-negotiable block of time each week just for you and your self-care activities.
7. Practice Self-Compassion
It's important to be kind to yourself, especially when you're going through a challenging time and being exposed to frequent, challenging, high-intensity environments.
Practice self-compassion by treating yourself with the same kindness and understanding you would offer a patient or a friend.
This can help you manage stress and cultivate a positive self-image.
Finding the best rhythm of consistent self-care is essential for you as a healthcare professional to maintain your well-being and prevent burnout.
Remember, prioritizing and taking care of yourself isn't selfish – it's necessary for you to be able to care for others and most importantly, find more joy in your work & life. You deserve to experience deep, in-your-bones joy. You deserve extraordinary
Thanks for reading! Andrea is a fulfillment & leadership coach for physicians, healthcare leaders & humans on a mission to do good. Schedule time to connect with her here.