The current health environment has been a massive stressor to health care workers (HCWs) – it has come with long hours, fear of exposure, and frustration towards people who don’t share your beliefs about pandemics. Being a HCW during this time likely means you’re experiencing greater and more prolonged emotional exhaustion than ever before in your career.
There are likely a number of things contributing to those feelings, some of which you’ve experienced before to a lesser degree, or for a shorter period of time. But others are fairly specific to pandemic times, like being the only in-person support a patient has while they die. Many patients in Intensive Care Units (ICUs) aren’t prepared for death – logistically or emotionally – and while loved ones can video call in, it’s HCWs who are physically by their side at the end of their life.
Allow yourself to grieve.
Whether you’re saying goodbye to a patient you knew well or someone you just met who needed a hand to hold, you’re experiencing a loss. Grief is a very normal human emotion – pushing it down won’t provide prolonged relief. Let yourself feel your sadness; crying activates your parasympathetic nervous system and rids your body of toxins and hormones that contribute to increased stress, so letting it out actually does help you feel better. Acknowledge the deaths you’re seeing in whatever way feels best to you (you can talk to others who worked with the patient, take a private moment to think about them, write a note to their family, or seek support from a supervisor or grief counselor).
Get support from your team members.
If anyone can relate to what you’re going through right now, it’s other people who do the same job as you. None of you have to carry the weight of this alone – you’re in it together and can support each other in your shared distress and understanding.
Try to really disconnect when you’re off the clock.
In a field like patient care, it’s difficult to mentally leave work at the workplace. This is especially true right now because the pandemic has touched nearly every aspect of life, so watching the news or scrolling through social media just keeps work stress at the top of your mind Make plans for your time off – leaving your free time unstructured may send you on a thought spiral. Rest is important but keeping your brain active (by reading a book, talking to a friend, or learning a new hobby) is what will give your mind a rest from the emotional intensity you feel at work.
Take care of your body.
The mind and body are very closely connected, and treating your body well is always important for mental wellness. This is especially true when you’re experiencing trauma or toxic stress. Physical activity like working out, going for a walk, or even some light stretching helps release this toxic stress energy.
Know the signs of compassion fatigue and burnout.
It can feel selfish to take time for yourself during a time like this, but you can’t perform your best if you’re stretched too thin. Symptoms of compassion fatigue and burnout can include difficulty sleeping, numbness, anger, inability to focus, sadness, and helplessness. It’s important to recognize if and when your job is becoming too much to handle – pushing through isn’t sustainable long-term.
