Continue to Protect Yourself from Mental Fatigue

Mental stress experienced from COVID is still being felt by everyone. Follow these quick tips to protect yourself from mental fatigue.

• Safety: Follow COVID-19 specific health and safety guidance provided by the Riverside Employee Health Department and Riverside Policy and Procedures.
• Calm: Maintain your day-to-day normal activities and routine. Eat healthy, exercise, avoid nicotine/alcohol/illegal drugs, cool your temper, do things that bring you joy and laughter, and try to get enough sleep. Learn and practice coping techniques such as deep breathing, visualizations, and muscle relaxation. Talk to a mental health professional if your stress level seems overwhelming.
• Connect: Stress is reduced when we are able to connect with our friends and loved ones. Maintaining connections can bring a sense of comfort and stability. Talking through our concerns/ thoughts/feelings with others can also help us find helpful ways of thinking about or dealing with a stressful situation.
• Empowerment & Self-Efficacy: Control your exposure to news and social media reports. While it is important to stay aware of the situation, overexposure will keep you in a heightened state of stress. Instead, focus your attention on things that are positive in your life and take action over what you have control over.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to learn about your EAP benefits

Given the recent events in Afghanistan, veterans may question the meaning of their service or whether it was worth the sacrifices they made. They may feel more moral distress about experiences they had during their service. 

Common Reactions:

• Feeling frustrated, sad, helpless, grief or distressed
• Feeling angry or betrayed
• Experiencing an increase in mental health symptoms like symptoms of PTSD or depression
• Sleeping poorly, drink more or use more drugs
• Trying to avoid all reminders or media or shy away from social situations
• Having more military and homecoming memories
• Veterans may feel like they need to expect and/or prepare for the worst. For example, they may:
  • Become overly protective, vigilant, and guarded
  • Become preoccupied by danger
  • Feel a need to avoid being shocked by, or unprepared for, what may happen in the future 

Strategies for Managing Ongoing Distress

• Consider the ways that your service made a difference, the impact it had on others’ lives or on your own life.
• Remember that now is just one moment in time and that things will continue to change.
• Focus on the present and engage in the activities that are most meaningful and valuable to you.  Such activities can help life feel meaningful and reduce distress, despite the things you cannot change.
• Consider your thinking. Are there ways you can change your thinking to be more accurate and less distressing? For example, rather than thinking “my service in Afghanistan was useless” consider instead “I helped keep Afghanistan safe.”
• Engage in Positive Activities. Doing things that are rewarding, meaningful, or enjoyable, even if you don’t feel like it, can make you feel better.
• Stay Connected. Spend time with people who give you a sense of security, calm, or happiness, or best understand you.
• Practice Good Self Care. Listening to music, exercising, practicing breathing routines, spending time in nature or with animals, journaling, or reading inspirational text are some simple ways to help manage overwhelming or distressing emotions.
• Stick to Your Routines.
• Limit Media Exposure.
• Use a mobile app. Consider one of VA’s self-help apps
• PTSD Coach Online. A series of online video coaches will guide you through 17 tools to help you manage stress. PTSD Coach Online is used on a computer, rather than a mobile device, and therefore can offer tools that involve writing.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

10 Things to Do at RMCto Recharge

1. Walk/Sit by the River. It is beautiful, peaceful, and often quiet with minimal to no traffic. Take 10 minutes to walk on the river path, or sit on a bench or in the gazebo and focus on the sound of the river, the pretty landscaping, and relax your mind and body. Not at the hospital?Aim to get outside and enjoy the nature available to you near your office.
2. Check out the Lavender Room. Room A155 in the surgical hallway is the lavender room. It has 2 recliners and overlooks the central garden area. Schedule time in to your day to  check it out and unwind! Not at the hospital? Ask your supervisor about creating a lavender room at your location.
3. Sit down to eat, with no screens. Even if it’s a snack, or a few bites, make an effort to sit down to eat, and even better eat without a phone or computer in front of you!
4. Share a positive story with a co-worker. Whether it’s personal or professional, intentionally share a positive story with a co-worker to boost morale and mood.
5. Take the stairs. Especially if you experience the afternoon slump, pick at least 1 time per day where you take the stairs instead of the elevator.
6. Write a connection card. Focusing on the good work others are doing, or the ways they make our lives better and easier, can help reduce stress. Send a connection card to let a co-worker know you see and value them.
7. Music. Listen to music you enjoy on your way to or from work, or during some down time at work. Listening to music can relax our mind and body and help quiet stressful thoughts.
8. Take a new route. Take a new route on your commute to work, or how you enter the building. When we take new routes, our brain notices things in new ways, and when we are not on autopilot, our mind is less likely to be roaming with stressful thoughts.
9. Clean your area. Clutter increases stress and decreases our mood. Take a few minutes to tidy up your space, and add some pictures of nature or other peaceful things, places, or people that you can look at throughout the day when you need to relax.
10. Call Well In Mind. We are here for you! Reach out to schedule a therapy appointment, or if it’s a moment of significant distress reach out and ask for tools and tips to use in the moment to help you cope.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

6 Simple Steps for Building a Culture of Compassion

1) MicrocompassionsThe opposite of microaggressions is microcompassions. These are actions we can take every day, every moment. Microcompassions happen any time we’re moving from me to we, any time we’re lifting someone up, any time we’re making connections. These are things we can do to consciously help someone else’s light shine brighter.

2) Smiling It’s not hard. When we’re walking the dog. When we greet each other in a meeting. When we’re in line at the grocery store. Just smile. Say hello.

3) ComplimentsThis follows the smile. When we see someone, we can first smile at them. Then, we can notice something good about them. “Oh, I like your earrings.” “Your shoes are cool.” “I like what you said in the meeting last week.” “I always appreciate seeing you.”

4) Inclusion In a meeting we often hear only a few voices, while others remain quiet. We can bring the quiet ones into the fold. “Jane, I’d really like to hear what you have to say.” Or, if you’re getting together with friends, is there someone who often isn’t included who would like to be invited?

5) Listening Just listen, with the intention of deeply understanding the other person. Not thinking about your own story. Not waiting to interject. What are they trying to say, and why?

6) Curiosity What question can you ask that will light someone up? Get curious. Make it a point to remember. “Sanjay, how’s that patio project coming?” “Lisa, what’s your puppy up to this week?” “Colin, have you been surfing lately?” And my favorites: “What’s most alive for you right now?” “What are you most grateful for today?”Compassion doesn’t have to be a big act. We can create a culture of compassion in our workplace, in our family, in our neighborhood, with simple gestures.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

 Take Time for Self-Care with the P.A.C.E. Yourself Practice

• Permission: While healthcare providers are consistently advocating that their patients take time out to prioritize their health and well-being, we aren’t so good at doing the same for ourselves.  What would granting yourself permission look, sound and feel like? Consciously granting yourself permission to care for yourself in this way sets an intention to do so. 
• Awareness and Anchor: Next, bring your awareness to your present moment experience. Notice any areas of tension or tightness in the body. If any unpleasant emotions arise as you are doing this, I invite you to anchor in the breath, breathing fully and deeply as you stay with your experience.
• Compassion:  Now that you are aware of your present physical and mental state, consider turning toward yourself with kindness. What might you do in this moment to offer yourself kindness, just as you would offer to a friend or colleague who has been working tirelessly as a healthcare professional navigating a pandemic. 
• Envision: When you feel ready to, consider yourself stepping into the next moment and all future moments with a sense of well-being, seeing and feeling yourself having energy and vitality, stay with your exploration for as long as you can and notice if there are any shifts in your mental and/or physical state.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.