Self-Care for Essential Workers

Like you, I am an essential worker, many of you know but I work as a therapist for a large health care provider. I do have the option to work from home but there are many factors that make that a difficult thing for me to do. But there are also a lot of reasons why I choose to go into the office daily. I don’t see patients face-to-face but I do make phone calls to patients all day while fairly isolated in my office. To say that this is an “interesting” time is very much an understatement. I am one of the handful of providers who aren’t working from home, so it’s just our essential support staff who keep me sane on a daily basis. I also have the added challenge of not being able to get my ADHD medication for the past few weeks which has only made this transition that much harder. However, I did finally get the standing desk I have been asking for for a year and a half… I originally requested it for physical health reasons but I had no idea how much it would help my ADHD brain to stand up while making back-to-back phone calls all day… Anyway, enough of that, you’re not here to read my story but I started with that to show that as an “essential” worker or a “helper” I have my struggles too during this time. Self-care is oh so important for those of us who are out on the front lines supporting others during this time of uncertainty and un-precedence.

Whether you are a doctor, nurse, therapist, assistant, fast-food employee, delivery driver, sanitation worker, etc; you have and always will be “essential” but now that you are working endlessly and tirelessly, who is taking care of you? Many of you are being forced to work long never-ending hours and many of you are having to live separately from your families whether that is by choice to protect them or necessity. This is leading to further isolation when our mental health needs it the most. I want to let you know that you are not alone! There are many people out there to support you and who are in the same boat, I highly encouraged you to reach out for support.

The focus of this blog is to provide you with tips and resources to help make this situation just a little bit less stressful but this is also a “THANK YOU” and “I am here in the same boat and you are not alone” statement. A message of solidarity and admiration for those of you who are on the front lines, risking your lives daily so the rest of us can be safe and healthy.

At the end of this blog, I will be posting links to various suicide/crisis lines and resources. I will also be posting them on my website too, permanently.

I have said this a few blogs prior but it is very important to keep a regular routine whether or not you are leaving the house or not. This means that you follow the same schedule and patterns as needed. It’s easy to feel anxious and overwhelmed by the “unknown” or by all the pressure and feeling that you’re being pulled in numerous directions. It’s important to prioritize and pace yourself. Don’t be afraid to take a mental health day, everyone needs one from time to time. Reach out to your EAP to find out what sort of counseling services they have. Many employers are offering additional mental health resources during this time.

Whether you’re working in the office or at home, it’s important to remember to take frequent breaks to get up and move around and/or practice some form of mindfulness to recharge. I do this by making sure all my sessions end on time, at 45 minutes, and either walk around the halls or outside to get some fresh air. Make sure you wear your mask and practice social distancing. It’s also a good idea to check in on your colleagues and see how they are doing, maybe offer to bring them a cup of coffee or doughnut.

If you’re feeling overwhelmed check out one of the free resources online. Apps like Headspace are offering free subscriptions to health care professionals right now. It’s easy to sign up and all you need is your National Provider Identification (NPI), if you don’t have one, you can message Headspace for assistance. The mental health app, Sanvello, is also offering a free Premium subscription to everyone which includes various mental health resources but also support groups.

The website PsychHub.com has videos, links to articles, PDF’s and more to help you through this time and the APA’s Psychology Help Center has a lot of great articles and resources to help you through this time regardless of your job.

If you’re feeling isolated check out last week’s blog about staying socially connected while practicing social distancing.

If you feel like you’re losing hope, alone, or are having thoughts of hurting yourself or ending your life please call 9-1-1 or go to the nearest emergency room. If you need extra support you can reach out to the various resources I have listed below:

• National Suicide Prevention Hotline

  • English: 800-273-8255

  • ESL: 888-628-9454

  • Deaf/Hard of Hearing: 800-799-4889

• Crisis Text Line

  • CrisisTextLing.org

  • Text: HOME to 741741

• Friendship Line (designed for older adults)

  • 800-971-0016

• Trevor Project (designed for the LGBTQ community)

  • TheTrevorProject.org

  • 866-488-7386

  • Text: TREVOR to 202-304-1200 (M-F 3pm-10pm ET)

  • Online Chat: www.TheTrejorProject.org/Get-Help-Now/ (M-F 3pm-10pm ET)

• Trans Lifeline (Created by and designed for the Trans Community)

  • TransLifeLine.org

  • 877-565-8860

• Veterans Crisis Line

  • VeteransCrisisLine.net

  • 800-273-8255, then press 1

This is also a reminder to please reach out for support if you need it, whether it’s an anonymous hotline, your local therapist, or a friend/family member. You are not alone and there is someone out there that is willing to listen. And please, check on your friends/family, even the ones who seem to be perfectly ok. Send them a random text to ask how they are, offer encouraging words, or tell them how much they mean to you.

Lastly, thank you again for all that you are doing.

If you have any questions about self-care regardless of who you are or want more information about the resources I have listed please feel free to reach out to me at Colleen@ScatteredPotential.com, subscribe to my blog, or my newsletter by filling out the form below. Follow me on Facebook, Twitter, and Instagram.