Self-Care: Your Buffer Against Fear

The relentless nature of frontline work takes a significant mental health toll. A staggering 45% of first responders report experiencing burnout, according to the International Association of Fire Fighters. Healthcare workers are not far behind, with a 2022 study by the National Academy of Medicine finding that over half of all healthcare workers reported burnout. These concerning burnout rates contribute to a rise in behavioral health issues. Studies estimate that 40% of healthcare workers develop conditions like depression and PTSD, compared to the 8-10% of the general population who experience PTSD according to the National Center for PTSD (2023). Notably, outside of military service, healthcare is considered the fastest growing industry for PTSD diagnosis. This highlights the significant mental health burden shouldered by our frontline heroes.

Frontline workers are the backbone of our communities. From healthcare professionals to social workers, firefighters to dispatchers, police to paramedics you face immense challenges every day. You witness hardship, navigate complex situations, and carry the weight of responsibility for others' well-being. It's no surprise, then, that fear can creep in and take hold. But what if there was a way to build a buffer against that fear, a shield to protect your mental and emotional health? That's where self-care comes in. Here's why prioritizing self-care acts as a buffer against fear, allowing you to show up as your best self, every day.

The Toll of Constant Stress

Chronic exposure to stressful situations can trigger the fight-or-flight response, leading to heightened anxiety and fear. This can manifest in various ways, impacting physical health (headaches, sleep problems) and mental health (depression, irritability). Fear can become overwhelming, hindering your ability to function effectively and care for yourself and others. Fear can also hinder decision-making and reduce empathy, both of which are crucial qualities for our work environments. Unchecked fear can become debilitating.

Self-Care as a Shield

Imagine your mental and physical well-being as a shield. When you prioritize sleep, healthy eating, and exercise, you build resilience. Just like a strong shield deflects blows, robust well-being makes you better equipped to handle stressful situations. You'll have more energy to navigate challenges and a clearer mind to make critical decisions. Fortunately, self-care practices can equip frontline workers with the tools they need to manage fear and build resilience. Here's how:

• Stress Management Techniques: Practices like mindfulness meditation and deep breathing exercises can help regulate the nervous system and reduce anxiety in the moment
• Healthy Habits: Prioritizing sleep, nutritious meals, and regular exercise promotes physical and mental well-being, enhancing the body's ability to cope with stress.
• Social Connection: Maintaining strong social networks with friends, family, and colleagues provides support and a sense of belonging, which can buffer against the isolating effects of fear. Strong social connections provide a sense of belonging and a safety net, reminding you that you're not alone. Self-care this area can involve connecting with loved ones, joining support/peer support groups, or seeking professional support. Our work can make us feel isolated, especially during challenging times.
• Setting Boundaries: Setting clear boundaries between work and personal life allows for time to de-stress and recharge, preventing work-related fear from bleeding into personal space.
• Enhances Self-Compassion: The pressure to be strong and stoic with a “suck it up buttercup” mentality can run deep in some of our communities. Self-care encourages self-compassion. This means acknowledging your limitations and treating yourself with kindness, especially during challenging situations. It also means giving yourself space to process stressors and traumas. By practicing self-compassion, you reduce self-criticism, which can exacerbate fear and anxiety.

By incorporating self-care into their routines, frontline workers can build a stronger foundation for emotional well-being. This, in turn, allows them to manage fear and reduce stress more effectively and continue their vital work with greater clarity and compassion.

Making Self-Care a Priority

Self-care doesn't have to be complicated but it does have to be intentional. Start by identifying small, manageable steps you can incorporate into your daily routine. Here are some ideas:

• Physical Health: Eat nutritious meals, get enough sleep, and engage in regular exercise.
• Mental Health: Practice mindfulness meditation, spend time in nature, or pursue hobbies you enjoy.
• Social Connection: Connect with loved ones, join a support group, or seek professional help if needed.

Communication is key! Once you've identified your self-care practices and started incorporating them into your routine, talk to your loved ones about your efforts. Explain the benefits you're experiencing and how self-care helps you be a better version of yourself for them and for your work. Let them know what kind of support would be most helpful. Do you need them to hold you accountable for sticking to your self-care schedule? Maybe you'd appreciate them joining you for a walk or a relaxing activity. Do you need them to give you space for alone time? By openly discussing your self-care journey, you can turn your loved ones into cheerleaders, fostering a supportive environment where self-care becomes a collaborative effort, not a solo mission. This also allows them to see you following this and implement their own self-care!

Remember, Self-Care is an Investment

Prioritizing self-care is not a sign of weakness; it's an act of strength and a crucial asset in your ability to serve others effectively. Organizations can also play a vital role in supporting self-care by promoting healthy work environments and providing resources for stress management and mental health support.

Self-care isn't selfish; it's an investment in your well-being, which ultimately translates to better service for those who depend on you. Start small, and prioritize activities that nourish you, whether it's spending time in nature, reading a good book, or simply taking a relaxing bath.

By prioritizing self-care, you build a buffer against fear, allowing you to navigate challenges with strength, resilience, and compassion. You deserve to feel your best, so take care of yourself.

Step-by-Step Self-Care Routine Creation

Building a self-care routine doesn't have to be complicated. Here's a step-by-step approach to get you started:

1. Identify Your Needs: Reflect on areas where you feel most depleted. Is it physical fatigue? Emotional stress? Difficulty connecting with loved ones?
2. Explore Options: Research self-care practices that target your specific needs. From mindfulness meditation for stress reduction to spending time in nature for emotional rejuvenation, there's a wealth of options to explore.
3. Start Small: Don't overwhelm yourself. Begin with small, manageable steps you can easily integrate into your daily routine. Even a 10-minute meditation, getting sun on your face, or a short walk in nature can make a big difference.
4. Schedule It In: Treat self-care activities with the same importance as work commitments. Block out time in your calendar and stick to it.
5. Find What Works for You: Experiment and find activities you genuinely enjoy. Self-care shouldn't feel like a chore.
6. Be Flexible: Life happens. Adjust your routine as needed but aim for consistency whenever possible.

About the Speaker

Colleen Githens

Colleen Githens is the Lead State Ambassador and Social Media Manager for Mind The Frontline. Colleen has been a Registered Respiratory Therapist for 14 years. She holds her ACCS and NPS specialties, along with being a NREMT. A specialist in her field, Colleen has practiced respiratory care in all patient populations and demographics. Most of her career in high level critical care, including a neonatal and pediatric flight team. Colleen now is a RRT with the VA Healthcare System in Maryland. The safety, mental health, and wellness of her peers and herself has been a priority for many years. Colleen is also a mom of 2 humans and 2 pups, along with volunteering as a Puppy Parent with Warrior Canine Connection for a future Service Dog in Training. 

References

American Psychological Association. (2020, April 22). Building resilience. https://www.apa.org/topics/resilience

Headspace. (2023, March 1). Setting boundaries: How to say no and protect your time. https://www.youtube.com/watch?v=fuE-kZqDISE

International Association of Fire Fighters. (2023). IAFF Wellness Resources. [IAFF] . https://en.wikipedia.org/wiki/International_Association_of_Fire_Fighters

Mayo Clinic. (2023, March 8). Stress management. https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

National Academy of Medicine. (2022, September). Taking Action Against Clinician Burnout: A Call for Systemic Change. National Academies Press. https://nap.nationalacademies.org/catalog/25521/taking-action-against-clinician-burnout-a-systems-approach-to-professional

National Center for Complementary and Integrative Health. (2020, December). Mindfulness: An introduction. https://www.nccih.nih.gov/

National Center for PTSD. (2023, July 26). PTSD: National Center for PTSD. Veterans Affairs (.gov) https://www.ptsd.va.gov/

Nigam JA, Barker RM, Cunningham TR, Swanson NG, Chosewood LC. Vital Signs: Health Worker–Perceived Working Conditions and Symptoms of Poor Mental Health — Quality of Worklife Survey, United States, 2018–2022. MMWR Morb Mortal Wkly Rep 2023;72:1197–1205. DOI: http://dx.doi.org/10.15585/mmwr.mm7244e1

Neff, K. (2016). Self-compassion: The proven power of being kind to yourself. HarperCollins.

Seyedalikhani, A., Hosseinian-Farahani, F., & Ziaei, R. (2020). The mediating role of anxiety in the relationship between chronic stress and depression. Journal of Affective Disorders, 272, 1017-1023.                                                                     

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