Engage in slow, deep belly breaths, breathing into your belly rather than your chest, to activate the parasympathetic nervous system. This technique can regulate emotions like anger, fear, and panic, and lower blood pressure, helping to calm the fight-or-flight response.
Make sleep (aim for around 7 hours), healthy eating (lots of fruits, vegetables, nuts, beans, and water), and exercise non-negotiable. These practices are crucial for protecting mental health and boosting the immune system during stressful times.
Incorporate self-compassion into your routine, perhaps through a variant of loving-kindness meditation by saying ‘May I be happy, may I be safe’ to yourself. This helps combat self-criticism, improves decision-making, and prevents emotional isolation, allowing you to be more effective for others and at home.
Practice loving-kindness meditation by focusing on compassion and wishing others health and safety (‘May you be healthy, may you be safe’). This practice can reduce burnout in healthcare professionals by building motivation to take action rather than taking on others’ suffering.
Perform gratitude meditation to reflect on all aspects of your life and blessings. This practice helps curb anger, provides perspective, and fosters a sense of not being alone, which is vital during challenging times.
Practice being comfortable with discomfort and allow yourself to be imperfect, recognizing that emotions are fleeting and will pass. This mindset helps you stay calm and peaceful despite external circumstances, rather than pushing emotions away.
Avoid fighting or pushing away feelings like fear or anger, as resistance can make them persist. Instead, acknowledge ’this is the way this is’ and allow emotions to be present, enabling you to navigate challenges in a healthier way.
When facing existential crises, focus on the things you find important, meaningful, and purposeful in life. This strategy can help you face threats with dignity, reinforce your calling, and psychologically navigate difficult situations.
Regularly take time to write down your feelings and thoughts about your situation. Journaling can help you gain a bigger picture perspective, understand your purpose, find courage, and process emotions, making it easier to fall asleep if done before bed.
Modify your exercise and meditation routines to fit available time, even if it means shorter sessions (e.g., 4-7 minute workouts, shorter meditations, 10 jumping jacks instead of 30 seconds). Maintaining these practices, however brief, makes a significant difference in well-being.
Reach out to colleagues to express gratitude and remind them they are doing a good job. This support can help those struggling with self-compassion and fosters collaboration within the team.
When confused or fearful, actively look for answers in evidence-based science. This approach is presented as the best way to navigate uncertainty and anxiety.
If not on the front lines, help by starting campaigns for protective equipment, donating blood, or providing food to hospitals. Most importantly, stay home to flatten the curve and keep everyone, including healthcare heroes, safe.