Self-Care Guide for Health Professionals

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I know it’s year 2020 and all, but health care professionals have always had a tough job. Hence, the idea to write a post about caring for the self for health professionals. While I don’t represent all workers in the medical field, I also know many of them can relate to the routine exhaustion one feels in the physical, mental and emotional sense. Not only is dentistry back-breaking work (think hunch-back- of-Notre-Dame), it also requires mental concentration (we are making tenths-of-millimeters-micromovements inside a tiny cavity) and emotional stamina (the minute the patient’s chair leans back, their everyday lives come spewing out). Sometimes I wear the hat of clinician, while other times, I simply play the role of listener. I have to help anxious patients through to the other side of treatment, as well as psychologically support depressed patients through to the other side of life. It’s a fulfilling job, but also a taxing one.

Many times, I come home with no one to fully understand the tolls of my work. Mike wonderfully understands that having dinner ready and giving me space to decompress with yoga is very important. He understands that on some days, I simply don’t want to talk. But he doesn’t really know the why. Sometimes, I feel guilt over acting selfishly, but as clinicians, we need to start removing that word from our vocabulary. You aren’t selfish because you need me-time after giving everyone else their me-time.

This past weekend, I took four days off to vacation with family on the coast of Southern California. My sister-in-law joined us Friday afternoon after her four clients. She also works in health care as a psych therapist. She joined us after a hectic day, and still had a few clinical notes to write. I noted that she looked a bit tired and she mentioned that some of her clients are especially draining, not in the physical sense, but in the mental and emotional sense. She even has one client currently on suicide watch who constantly occupies her mind. We talked of the tiresome nature of healthcare and agreed on the importance of taking care of ourselves first. We also noted that while we are excellent care-takers of others, we usually fail to save room for us.

This is a reminder to all health-care professionals that self-care is key to success. And sometimes, the only person who would be able to give you that space is yourself. If you are a reader who knows of a health-care professional, make sure to check in on them during this time. You might be surprised at their sadness, tiredness, weakness, or loneliness. Below, I wrote a simple guide to taking care.

Self-Care Guide

+ Practice deep breathing in between seeing patients. Deep breathing is something I first picked up from yoga class ten years ago. Yoga itself is a practice focused on returning to the breath, which has been called our “life-force”. Returning to the breath is the last thing on a clinician’s mind. The immediacy of our work and the need that our patients have far exceed our willingness to turn inward and work on ourselves. However, I implore all clinicians to consider deep breathing. This practice was first recommended to me by a wellness coach, Michaela Puterbaugh of Starting from Within and it has been a real game-changer! I would highly advise getting a wellness coach like Michaela (you can book a consultation here), but if that is not your vibe, then deep-breathing is the one thing I learned to do that helped me most with my career. It’s simple. Before running to your next patient, stop by an office or a break-room or a quiet corner and breathe in for five seconds, hold at the top for five seconds, and breathe out for eight seconds. Repeat five times, then you’re good to go. I guarantee that your patients will notice and feel the difference in you. (PS: It helps to close your eyes.)

+ Stretch throughout the day. Many dentists end their careers earlier than they would like due to body aches and pains. Hospital workers also suffer from the same. Nurses and physical therapists have to carry and assist disabled bodies and the elderly. To be honest, physical tolls extend past the medical field and also applies to hospitality workers who stand on their feet all day and desk workers hunched in static postures in front of LED screens (blue light blockers for the win!). Stretching simply makes sense; for everybody. I picked up stretching advice from a continuing education course on ergonomics. There are certain stretches especially helpful to dentists, so I would seek professional advice regarding specific careers. For dentists, the upper back and shoulder muscles, as well as the core muscles, will help alleviate lower back pain and that hunched-back-look. Just like deep-breathing, this can be done in between patients or during any break. After work, I make it a point to roll out my Manduka mat and join a CorePower LIVE session to create movement in my body. I even took my mat on vacation with us this past weekend! That’s how important stretching is to me. Not getting on my mat is like a surfer not getting out on the water. Speaking of water…

+ Drink plenty of water. We are constantly moving from room to room and it’s very easy to forget about the water bottle we have sitting next to our desks. But wherever you choose to do stretches or deep breathing, keep a bottle of water close at hand. It also helps to have a habit built around staying hydrated. I drink two glasses right when I wake up and an entire glass before my shift. Between the start of my workday and lunch time, I make sure to finish at least another bottle. The same standard applies between lunch and the end of my shift. Then when I get off work, I drink two glasses straight away. My water bottle from Kinto_USA is quite portable and the tab at the top of the lid makes it easy to take with me wherever I go. If water is not your favorite drink, why don’t you try tossing pomegranate slices into your bottle or dress it up with ice? Check out my thoughts on staying hydrated!

+ Find someone to talk to. I know that Mike doesn’t fully understand everything that happens at the dental office, but it’s nice to have someone to talk to when I come home. It also helps that he is a great listener. My daily recaps help release any negative energy that I take home. But don’t get me wrong – dentistry isn’t ALL bad. Talking to someone is also a great time to celebrate the daily wins and highlights, a time to practice gratitude for a rewarding job. Of course, the person you choose does not have to be the same person every day. It can be different people, too. As long as you schedule a few moments to connect with someone outside of work, you’ll find less tension and stress when you unwind for the evening. (Sage tip: Don’t dwell on your workday alone. There are other things to address in life.)

+ Eat healthy. It’s hard to follow our own mantras of consuming healthy foods when we return home stressed and over-worked. I’d be the first to admit that fruits and veggies are not on my mind after a long day and if it weren’t for my husband making nutritious meals for us every day, I would probably be quick to order to-go foods a few nights a week. However, we must follow what we preach. I try to consume only one cup of black coffee a day (otherwise I’d live from coffee to the grave), and balance it with a cup of ceremonial-grade matcha green tea in the evening. I try to choose dark chocolate (88% cocoa or more) for dessert, and fresh fruits from the farmer’s market for snacks. I use a budget to monitor how often we dine out and we still try to follow our zero plastic diet religiously. Skip the temptation by choosing not to buy those bags of chips – or whatever else that has a gravitational pull during your weakest moments. Shop in such a way that sets you up for success.

+ Wind down the mind. In the evenings, I make it a point to wind down my mind. I try to do yoga after work to enter a calm state of energy. Afterwards, I shower and make myself a cup of tea and spend the evening writing or reading. This is the time I also connect with the people I live with. I check on my plants and move them around frequently, and I follow a skincare routine. I recently discovered The Nue Co.’s supplemental spray called Magnesium Ease, which I massage into my skin to help alleviate muscle tension and to improve my sleep. (Fun fact: 80% of Americans are deficient in magnesium!).

+ Get full night’s sleep. Lastly, but most importantly, is sleep. I value sleep more than I value coffee – which is saying something! I make it a point to get at least eight hours of sleep (nine hours is my optimal sleep-time). On weekends, I can sleep as long as 12 hours although luckily, I value my mornings too much to oversleep often. In our home, we sleep around ten in the evening and wake up when Theo meowls for food at six in the morning. I know that many clinicians tend to be night owls due to the nature of our work (late shifts and night shifts are common), but may I suggest abiding by your circadian rhythm? I cherish sleep knowing that I am more helpful to others when I sleep well. For those who have trouble sleeping, you may find these sleep drops helpful!

If you are in the medical field and have somehow come across this self-care guide, I hope it finds you well. For those who need a helping hand with mental wellness, do reach out to a professional. My sister-in-law is practicing in Southern California and is offering video services. I would also like to recommend Michaela Puterbaugh for overall health and wellness coaching as she has helped me balance life earlier this year.

For those curious about the supplements that I recommended, they are from The Nue Co., a company making supplements that you can feel working! Receive 15% off your first order with code NUE15 (affiliate links above). I am really excited about what this company is producing and have ordered the sleep drops for my mom and the magnesium ease for myself. They provide many other supplements that aid with sleep, stress, gut health, and immunity. I would definitely check them out!