The ability to heal is at the center of any health condition and every health crisis.
This is a human truth.
The people at the center of public health are our first responders:
our frontline workers, healthcare professionals, social workers and caregivers.
In order to do their job of caring for others, they must be well-supported with resources that lift them up and strengthen their resilience, mentally and physically.
Donate to #FirstRespondersFirst
As frontline workers continue to serve amidst the ongoing public health crisis of COVID-19, they must adapt and respond to the ever-evolving challenges facing our communities. #FirstRespondersFirst takes a whole human approach to addressing the needs of our frontline workers in order to support their ability to serve. Donations provide essential supplies, equipment, accommodations, child care, food, and critical mental health support and resources to ensure that our frontline workforce is protected, well-supported and resilient.
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Studies have found that pathologizing your responses by viewing them as “something wrong with you for reacting so strongly” actually increases your anxiety. Instead, say something to yourself like, “You are going through a crisis, and you are reacting in a normal way to an abnormal situation.”
While being informed can help us feel more prepared in a public health crisis, setting healthy limits to our media consumption can help us have a restorative rest and put the stressful news into perspective.
The Veterans Affairs COVID-19 Guidelines emphasize the importance of short breaks to rejuvenate. This brief form of meditation will help you recharge so you can focus on what you can control and foster a sense of resilience and hope.
Conscious breathing activates our parasympathetic nervous system, which is responsible for lowering our cortisol and overall stress levels.
As you face incredibly complex challenges, practice breaking them down into small, manageable steps by asking yourself, “What’s the smallest step forward I can take in this moment?” This increases your sense of control and self-efficacy.
When you’re feeling particularly stressed, you might be tempted to turn to these substances. Know that they can interfere with your body and mind’s vital recuperative processes, which are essential for successfully navigating this moment. Use of these substances can also be harmful to your health.
We often use our phones to distract us from challenging moments, but this often leaves us more stressed and more disconnected from what matters most. Allow yourself a moment to turn inward instead and focus on your breathing.
This Substance Abuse and Mental Health Services Administration-recommended strategy is a signal to your brain and body that it’s safe to relax and unwind.
Instead of returning immediately to your next patient, if you can, take a short walk or a few minutes of conscious breathing. Consciously building in just a few minutes helps you to collect your thoughts, recharge, and bounce back from any challenges.
Learning how to listen to your own particular signals is an important way to guide your microbreaks throughout your day or your shift. Common signals include rapid heart rate, strong negative feelings, difficulty thinking clearly, unnecessary risk taking, and social conflicts. When you notice your signal, take a brief pause to reset so you can be your best at helping others.
If you joined this field because you want to help people, remembering that fact can help you to move through challenging moments with more resilience.
Even a short walk outdoors will help you recharge. Outdoor light is crucial for resetting our internal circadian clocks. Vitamin D from sun exposure is also necessary for our body.
When you’re on the front lines facing unbelievable pressures every day, it’s easy to forget to call out positive acts. Taking a few seconds to do so will help to inspire and motivate both you and your colleagues.
You’re already moving a lot during the day and coping with a heavy physical load, but make sure to integrate brief stretch breaks to support your body. Stand up, change positions, stretch — anything to get your blood flowing. You can even lead your fellow workmates in a quick stretch in the break room.
This might be a friend, your supervisor, or simply a colleague with a particularly grounding presence. When you feel upset or stressed, it’s important to share your emotions with someone you trust.
This will help you lower your risk of viral infection while reinforcing a more positive mindset.
Taking a few conscious breaths, reading an article, or watching a video that has nothing to do with the crisis will help you be your best self after work.
You’ll avoid the temptation of soda and other sugary drinks. Plus, refilling your bottle throughout the day will provide you with much-needed micro-moments of rejuvenation.
Research on “invisible support” shows that people benefit more from emotional support when they don’t realize they’re receiving it. Instead of asking “How can I solve this person’s problem?”, focus on “How can I be there for them in this moment?”
Resting and recharging for five or 10 minutes will boost your energy to be there for your next patient.
However busy you may be at work and even if you are spending long hours at work, find time to check in with someone who matters to you. Even a quick text can give you a sense of connection and support. Ask them how they are doing and don’t hesitate to tell them how you are doing and feeling.
Even a brief pause will help you to reset in the midst of your responsibilities. You’ll also feel like you’ve done something to fuel yourself as you continue helping others.
Paying attention to your posture as you walk will help you to release stress and tension in your body, and help calm and focus you in preparation for your next patient or task.
There’s nothing selfish about taking care of your basic needs. Per Substance Abuse and Mental Health Services Administration guidelines, it’s essential to recognize that your stress management must come first. Shift your self-talk to something like “When I take care of myself in small ways, I can be my best self to take care of patients.”
J&J Center for Health Worker Innovation
J&J CHWI and the Financial Times Share Stories of the Global Health Workforce
