Even with the early months of the COVID-19 pandemic behind us, psychologists, like the rest of the world, are still adjusting to a new normal: working from home, managing child care, worrying about members more older family members and wondering what comes next. . “We have all of these concerns ourselves, and we also need to provide support to our patients who are also struggling with them,” says Heather Gebhardt, PhD, of the Veterans Affairs (VA) Puget Sound Health Care System in Seattle.
Whether you are a clinician, researcher or educator, how can you take care of yourself during this stressful time? “By doing everything we recommend to our patients,” says Gebhardt. She and other psychologists give this advice:
Prioritize. Develop an action plan by listing your work and personal priorities, then deciding what can be delegated and what can be postponed, says Laura Boxley, PhD, of Ohio State University. Make sure to add self-care to your schedule, she adds. “In times of stress, taking care of yourself can seem frivolous or selfish,” she says. “But committing to self-care will preserve your ability to meet the challenge of this time.”
Pivot, if necessary. For researchers, university closures do not necessarily mean a halt to work. “Many labs are agile,” says Jeff Zacks, PhD, of Washington University in St. Louis. “If we can’t collect data face-to-face, we can work on other things that often get put on the back burner, like data analysis and writing. »
Stick to a routine. “I pack my lunch every day and put on work clothes even if I’m not going to the office,” says Gebhardt. “Continuing to do these routines provides a sense of normalcy to the otherwise abnormal situation we find ourselves in.”
Create a separate workspace. “Working from home can blur the lines between work and your personal life, so you feel like you’re working all the time,” says Nathaly Shoua-Desmarais, PsyD, of Florida International University. “I could now be on the computer 24/7.” Create a separate workspace if possible, even if that means setting up a desk in a corner of your living room with your back to the larger space, she suggests. Keep your sleeping space as your personal space, she adds.
Don’t skimp on the basics. Eating healthy foods, getting enough sleep, and being active are the foundations of good self-care, says Vaile Wright, PhD, senior director of health care innovation at APA. If you can get outside, take a walk or run. But you can do a lot of things inside. “People are posting workouts on social media and hosting exercise classes over Zoom or FaceTime,” Gebhardt says. Ask your gym or yoga studio if they offer virtual sessions or search for workouts on YouTube.
Stay connected. While psychologists often worry about excessive screen time, online technologies like Zoom, Skype, and Google Hangouts help people stay connected despite their physical isolation. “It’s such a breath of fresh air to be able to see people and laugh with them,” says Gebhardt, who recently enjoyed a “Zoom family date” with loved ones from around the world. “I was blown away by how social distancing can bring a community together.”
Limit news consumption. Constantly checking the news or social media or having the information on in the background only causes unnecessary distress, says Shoua-Desmarais. Decide how much time you’re going to spend checking reliable sources, and then stick to that limit, even if you have to ask a friend to serve as your accountability partner and check to see if you’ve followed through on your commitment. For Shoua-Desmarais, that means spending five minutes watching the news in the morning and another five minutes before doing relaxation exercises before bed.
Be mindful of substance use. You may be using alcohol or other substances to temporarily relieve boredom or stress, Wright says. “Be careful of the slippery slope,” she said. “And obviously avoid it if you’ve had problems in the past.” The same goes for food, she adds. “A little ice cream feels good,” she emphasizes. “A whole pint is usually not enough.”
Practice mindfulness and other relaxation techniques. “Mindfulness activities can be helpful in managing anxiety,” says Richelle Concepcion, PsyD, MPH, of Tripler Army Medical Center in Honolulu. “Meditation, yoga, and even mindful breathing are ways to slow things down.” And there are plenty of free resources, including autogenic training on YouTube, applications Breathe2Relax And Tactical respirator from PsyberGuide, and Mindfulness coach and other resources available from the VA App store. Headspace And Ten percent happiertwo normally paid apps, provide free access to healthcare providers during the pandemic.
Learn something new. Now is a good time to hone your professional skills, says Bethany A. Teachman, PhD, professor of clinical psychology at the University of Virginia. “It’s a good opportunity to develop your skills virtually,” she says, citing taking an online statistics course as an example. Use this time for continuing education classes or other professional development, suggests Concepcion. If you’ve had to go virtual professionally, for example, check out the offers on APA Telepsychology Resource Page. Or simply engage in personal enrichment. Another free resource is “ ” from Coursera.The science of well-being”, a course created by Yale psychology professor Laurie Santos, PhD, and billed as “Yale’s most popular course.” These online resources are a good way to distract yourself from the news and stay engaged in learning, Concepcion says.
Give yourself a little break. “It’s important to be kind to others and to ourselves,” says Teachman. Keep in mind that in abnormal times like these, you won’t be as productive as before and that’s okay, she says.
Watch for signs of problems in yourself. Even after the crisis subsides, you could be at risk for burnout or even post-traumatic stress disorder, Wright says. “Stay in tune with your body,” she suggests, explaining that many people first experience mental health symptoms in the form of physical symptoms, such as muscle tension, clenched jaw, increased heart rate or chest pressure. “Your body is trying to tell you something is happening.” Other signs of burnout include irritability, a lack of empathy, or an inability to connect with patients, students, research participants, or others. If you experience warning signs or feel unable to work or take care of yourself or your family, it may be time to seek help from another psychologist, Wright says. She advises reaching out as soon as you feel yourself slipping. “Don’t wait until you’re in crisis,” she says.
Also ask your colleagues. Keep an eye on your colleagues who are struggling and let them know that you are also struggling to normalize their reactions. And find meaning in helping others. “There isn’t enough yoga in the world to deal with the scale of the situation we’re facing right now,” Boxley says. “We need to think flexibly about self-care: it’s not just about caring for ourselves, but also about caring for others.”
