How can you practice self-care during a crisis?

When dealing with a crisis, the first step in self-care is recognizing and embracing your emotions without self-judgment. You might experience various feelings like fear, anger, sadness, or guilt, and it's completely normal. Remember, you're not alone, and your feelings are real. In addition to talking to someone you trust, writing in a journal, or being creative, another helpful way to cope is practicing relaxation techniques. This can include deep breathing exercises, meditation, or engaging in soothing activities like a warm bath or a walk in nature. These techniques can bring a sense of calm and stability during challenging times.

Self-care is all about taking care of yourself by doing things that give you joy and make you feel good. Usually activity, nature, healthy food and reflection. But we know what fills up our own energy tank. If you don't, just think of things that help you get into the "flow". For example, I enjoy reading a good book, swimming and being around people. These activities fill up my energy tank to more easily face difficult situations. Depending on the nature of the crisis. Hopefully not a pandemic! Adapt on what you can do - but foremost on what you want to do and that boosts you. You are a good person and you are doing the best you can in this moment. So don't listen to that inner critic. What can you influence and what should you accept?

During a crisis, practicing self-care starts with acknowledging your feelings without judgment. It's natural to experience emotions like fear, sadness, or guilt. Remember, you're not alone, and your feelings are valid. Expressing these emotions safely, whether through conversation with a trusted person, journaling, or creative activities, is crucial for emotional well-being. Self-care in tough times is about giving yourself permission to feel and find healthy outlets for those emotions.

Em cenários críticos, a tendência é se sentir inseguro, inquieto e confuso sobre como agir! Focamos demais no problema, quando primeiro é preciso, focar na sua tranquilidade. Reconhecer o que e como esta se sentindo, validar ( reconhecer que realmente a situação é dificil ) aceitar que precisa de um tempo para se preparar; são excelentes passos para se concentrar em si mesmo e recuperar as energias para com calma, tomar atitudes e ações resolutivas para crise.

Regular self care allows you to recharge and refocus—putting more energy into taking better care of yourself so that you can offer higher quality service to your patients. Self care can take many forms: meditation, exercise, nutrition, leisure activities—whatever restores or energizes you. Being kind to yourself isn’t selfish; it’s essential for providing the best possible service for your patients and for taking full advantage of all the opportunities available through your career path.

In our fast-paced world, having your own personal bubble is super important. This bubble is like your cozy hideout, shielding you from stress and things that bring you down. It's your go-to spot to relax and recharge. Picture this bubble as your secret haven. It's filled with things that make you feel awesome – fun activities, exciting ideas, and inspiring stuff. It's a unique space created just for you to feel happier and more resilient in a world that can sometimes be overwhelming.

I often hear the advice to "set boundaries" but rarely do articles help readers deal with the complex and challenging emotions behind setting boundaries. Take a moment to get curious about what the idea of setting boundaries, saying no, or any sort of nonviolent conflict. Most of my clients are able to make a huge leap forward just uncovering these things. Next, DON'T challenge what comes up for you. Don't try to convince the thoughts and feelings that they are wrong! This part is crucial- get to know what this perspective is trying to do to keep you safe. Stay open hearted toward the fact that this perspective exists within you. As you find out more from a place of self-compassion, your entire emotional system will begin to shift.

As a frontline worker (paramedic) during the onset of CoVID-19, there was a pressure to do more and a desire to help more because of the unique skills paramedics have. One of the routines I would do on my days off was not to watch the news or listen to streaming broadcasts. I would ensure plenty of sleep, drink plenty of water, and go outside in my yard as often as I could for fresh air and sunshine. Ensuring my batteries were charged allowed me to be able to help others. While at work, I would have to make sure I took breaks to eat and hydrate. With the mask mandates, drinking was often forgotten because of the mouth being covered. While I was comfortable doing what had to be accomplished, others were not so much. I never pushed them.

Before you begin setting your boundaries, you must first decide what those boundaries are. Set aside a time to understand your physical, emotional, and mental boundaries. It doesn’t have to be a treatise. Just know what you will and will not allow in your personal and professional life. Understand that these boundaries are not carved in stone and you have every right to change as you see fit.

Asking for help in a crisis is real strength, and you've got support around you. Never hesitate—reaching out shows incredible resilience. I get it, growing up, some of us were taught that asking for help is a sign of weakness. We might shy away to avoid owing anyone or dealing with judgment. But here's the truth—we all need a helping hand to tackle life's challenges, whether in our personal lives or business. Actively looking for someone to open up to is a big part of taking care of yourself. Own that strength in seeking support and set the stage for your success.

Often, reaching out to others can bring up self judgement. Inner critics may fear being seen as weak or too needy. This perspective within you hold very important information! Before reaching out, take a moment to allow these perspectives to be heard. Quiet other perspectives within your system and just try to get to know that part of you that is worried about burdening others.

With 35+ of experience in the emergency services, including service with EMS, the NYPD, and the Locust Valley FD I can say that having a partner or family member that you can speak with openly after a traumatic or stressful situation is beneficial. Many emergency services agencies have either peer services or an employee benefit program that the members can utilize to unload or process their feelings or questions. There is no reason to go it alone. If your religious, most religious leaders can help or refer you to help if you ask. Another method, is to journal and revisit your feelings, dreams, Nad memories. I can vouch that when you ask someone to listen or for help, they're there for you. Asking for help is *NOT* a sign of weakness.

Your friends and family are there to support you. Reach out to them. They want to hear about your goals and dreams. They want to support you. They want to be a part of your journey and your successes. More importantly, they help offer you the encouragement you need to keep going. They want to see you win.

Here is often where feelings of guilt or shamefulness come to the surface. Try to allow the sensations that arise and understand them better before bulldozing past them and trusting orders from advice blogs and Instagram.

Vacation, PTO, and mental health days are there to be used. Your lunch break and breaks and meant to be just that -- a time to decompress and rest. A recent study at HBR.org showed that back-to-back- to-back meetings are not productive for individuals and just 5 minute breaks in between can be helpful. So when booking my Zoom (or in-person) meetings, I make sure to leave a 15 minute break. I use 5 minutes to make or review notes, 5 minutes to stretch and walk around, and 5 minutes to prep for the next meeting. This has worked well for me in creating energy and focus to do my job. If it isn't meetings, I limit tasks to 30 minutes as well and take a 5 minute break before returning to what I was doing. I use my breaks to recharge.

We all have barriers to taking breaks during Crisis made worse by 🍁Urgency and Pressure 🍁Fear of Falling Behind 🍁Cognitive Tunnel Vision 🍁Emotional Distress 🍁Lack of Boundaries Strategies to Overcome Break Barriers: 🍁Embrace the Power of Breaks:Reframe them as mental refreshers that boost productivity and focus 🍁Schedule It In: In your calendar or use apps & tools like Workrave. 🍁Disconnect and Recharge:engage in activities that bring you joy and relaxation. 🍁Mindful Movement: Short walks, stretches, breathing exercises 🍁Social Connection: bring a fresh perspective. 🍁Delegate and Collaborate: Don't try to be a superhero. 🍁Celebrate Small Wins 🍁Lead by Example: Normalize breaks as a necessary part of a healthy work ethic

Be careful with this advice. There is no need to force yourself to "be normal" or "look normal". I find advice like this almost gaslighting because articles will tell you to do something more to care for yourself and then end with "maintain your routine". If healthy self-care isn't part of your regular routine, don't rely on maintaining your routine in a time of crisis. There is no need to look a certain way, perform at a certain level, or "get a grip" quicker than is truly authentic and genuine.

Taking any advice without noticing, naming, and navigating the various responses in your body and mind will keep you in a self-rejecting cycle. True self-care is about allowing yourself to have the space to feel and heal reactions to the crisis. Your reactions took decades to learn. They won't melt away with a bubble bath.

The biggest thing in changing the mindset of many first responders and health care providers is to get them to understand that... Self care is **NOT** selfish. Taking care of yourself allows you to be at your prime when you go to care for others. Reward yourself with rest, relaxation, and nutrition. You deserve it.

There are two science-based and brutally-effective ways to practice self-care during a crisis: 1) lowering your stress levels and 2) raising your stress threshold: 1) The fastest way to lower stress in real-time is the “physiological sigh”: start by inhaling as deeply as possible through the nose for 2 secs; add a second inhale on top of the first one through the nose for 1 sec; and exhale as fully as possible through the mouth for 6 secs. 2) Your stress threshold is the level at which your stress system goes into overdrive. A great way to raise that level is taking a cold shower. To do it safely, start warm and turn the water to cold at the end of your shower for about 30 seconds.

First of all, let’s clarify what self-care is. Self-care refers to taking intentional actions to address your physical, mental, and emotional well-being. It involves recognising your own needs, managing stress, and maintaining a healthy and balanced lifestyle. Self-care can vary from person to person but in short refers to: 1. Physical self-care 2. Emotional self-care 3. Mental self-care 4. Social or recreational self-care 5. Spiritual self-care Self-care is not a one-size-fits-all concept but it’s also a balancing act.

Prenez du plaisir dans vos missions et développez votre énergie positive. Ainsi les contraintes ne seront pas perçues négativement mais comme des conséquences sans gravité.