HJAR May/Jun 2021

Keep something that makes you laugh nearby. Humor is a great way to alleviate stress. Tape a clip of a funny cartoon to your work area or carry a small notebook with jokes that make you laugh every time you read them. Use calming affirmations to give you strength and peace. Written, positive statements can give you a lift when you feel yourself sink- ing. If self-talk is not for you, imagine a supportive other saying these to you in your mind’s eye. A few examples: • I am great at my job, and my training and skills are empowering. • I feel energized and ready for anything the day has in store for me. • I accept myself as I am. I am enough. • I am safe in this moment. Let your feelings out (when possible). At times you may find you need to step away from your duties for a few minutes and give those intense emotions some “breathing room.” Try to move to a different room so you can cry or discreetly express your feelings. Sometimes you need to release the stress that’s built up in your body, and finding a private place to let the tears fall or vent for a few minutes can lighten your stress and enable you to get back to work. Play a mind game. If there is no way to speak to someone else and you need comfort in the moment, imagine talking to someone who loves you. Imagine that they are listening and lovingly holding and encouraging you. As you hear them talking and walking you through it, you will feel their love and belief in you. This kind of mental pep talk can be a bridge until you are able to speak your feelings to somebody in person. Head outdoors for a few minutes. If at all possible, try to get outside for a few minutes of fresh air during your shift. Take deep breaths, stretch your arms and legs, and take in the gifts of nature around you. And if possible, find someone else who is on a break, and invite them for a 10-minute walk so the two of you can blow off steam. Rediscover the simple pleasures around you. Traumatic stress can make the world appear and feel dangerous with threats lurking around every corner. That’s why it is important to stay immersed in the joys of life. Focusing on simple pleasures promotes healing and helps you enjoy your life in the process. For example: • Get lost in a good book. Don’t just read a few pages before bedtime; really allow yourself to indulge. Set aside 30 minutes after work or in the morning before starting your day to escape into a captivating story. • Take a walk. Even if it is only five minutes long, commit to taking a walk every day. Chances are, by the time those five minutes are up, you will want to keep going. • Find a creative outlet. Think gardening, playing a musical instrument, putting together a puzzle or even coloring in an adult coloring book. Don’t just turn to these strategies when you feel stress or anxiety rising in your mind or body. Intentionally practice them daily — even if you are feeling calm and in control. Over time, they will become second nature. Resilience isn’t just a “nice-to-have,” it’s a “must-have.” And, it will con- tinue serving you long after the pandemic is over. n Mark Goulston, MD, FAPA, is the co-author of “Why Cope When You Can Heal?: How Healthcare Heroes of COVID-19 Can Recover from PTSD” (Harper Horizon, December 2020) and “Trauma to Triumph: A Roadmap for Leading Through Disruption and Thriving on the Other Side” (HarperCollins Leadership, Spring 2021). He is a board-certified psychiatrist, fellow of the American Psychiatric Association, former assistant clinical professor of psychiatry at UCLA NPI, and a former FBI and police hostage negotiation trainer. He is the creator of Theory Y Executive Coaching — which he provides to CEOs, presidents, founders, and entrepreneurs — and is a TEDx and international keynote speaker. He is the creator and developer of Surgical Empathy, a process to help people recover and heal from PTSD, prevent suicide in teenagers and young adults, and help organizations overcome implicit bias. Diana Hendel, PharmD, is the coauthor of “Why Cope When You Can Heal?: How Healthcare Heroes of COVID-19 Can Recover from PTSD” (Harper Horizon, December 2020) and “Trauma to Triumph: A Roadmap for Leading Through Disruption and Thriving on the Other Side” (HarperCollins Leadership, Spring 2021). She is an executive coach and leadership consultant, former hospital CEO and author of “Responsible: A Memoir,” a riveting and deeply personal account of leading during and through the aftermath of a deadly workplace trauma. As the CEO of Long Beach Memorial Medical Center and Miller Children’s and Women’s Hospital, Hendel led one of the largest acute care, trauma, and teaching hospital complexes on the West Coast. HEALTHCARE JOURNAL OF ARKANSAS I  MAY / JUN 2021 25