HJAR May/Jun 2021

HEALTHCARE JOURNAL OF ARKANSAS I  MAY / JUN 2021 23 By Mark Goulston, MD, and Diana Hendel, PharmD Harper Horizon, December 2020 Do frequent self “check-ins” to recognize when your stress levels are rising. When you’re busy and under pressure to perform, it’s easy to go on “autopilot.” Therefore, periodically pause and do a quick self-assessment throughout the day. Consider your emotional state (Do I feel friendly and engaged, or edgy and aggressive?) as well as your physical state (Is my body calm and at ease, or is it holding onto tension?). Take 20 or 30 seconds to scan your body and identify areas that may be holding onto tension or stress. For example, you might be carrying ten- sion in your jaw or shoulders. When you notice an area that is tense, gently release the tension. Over time, it should become easier to recognize when stress begins to take hold — and to do something about it. Ground yourself when you start feeling overwhelmed. Grounding is a great way to reduce anxiety and arrive in the here and now. Use it anytime you feel carried away by anxious thoughts or feelings or triggered by upsetting memories and flashbacks. • Find a comfortable place to sit (or stand). If sitting, rest your hands on your legs. Feel the fabric of your clothing. Notice its color and texture. • Next, bring your awareness to your body. Stretch your neck from side to side. Relax your shoulders. Tense and relax your calves. Stomp your feet. • Look around and notice the sights, sounds and scents around you for a few moments. Healthcare professionals are a naturally gritty group, but ongoing exposure to death and tragedy has left many feeling exhausted and anxious. Practicing healthy habits is the key to building up your resilience skills, andwith greater resiliency, you can thrive despite the long-term challenges of the pandemic. Read on for a set of habits that decrease anxiety and stress and help you build resilience over time.