This is the second of a four-part series on combating burnout by building resilience by Ashley Gilmore, MSSW, LCSW-S, director of behavioral health clinical services at Texas Health Presbyterian Hospital Dallas. Gilmore has researched and led presentations on building resilience throughout 2020 and 2021.
Building resilience is one of the best ways we can beat burnout. Resilience involves adapting and growing through the challenges of our lives, including the pandemic. I have identified four core aspects of resilience – connection, wellness, healthy thinking and meaning – and in this article, let’s consider wellness. Like building connection, the beauty of improving wellness is that it does not have to be something else to add to your to-do list; you can adapt your approach to what you are doing each day.
If you are feeling overwhelmed by the thought of focusing on wellness, start with the basics of survival:
- Hydrate. Drink water. Helpful tip: Keep an insulated tumbler full of water close at hand, and make sure you are drinking from it throughout the day.
- Eat. Do not skip meals. Helpful tip: Focus on eating high-protein, low-carbohydrate meals and snacks.
- Sleep. Set aside dedicated time in your day for sleep. Helpful tips: Turn off your screens to allow yourself time to wind down before bedtime. Try to go to bed and wake up at the same time each night. Avoid large meals, caffeine and alcohol before bedtime.
Once you have handled these basics and feel up for more, consider any of the following ways to adapt your approach and incorporate self-care into your day:
- Take the stairs instead of the elevator.
- Find a sunny spot in your unit, department, clinic or home and spend just a few minutes soaking in the warmth. Meditate or say a prayer.
- Walk outside when headed from one building to another on your campus.
- Take a few deep breaths every time you have a chance, like while you wait for your computer to log on or while you are washing your hands.
- Participate in Self-Care Check-In, virtual group conversations led by the Employee Assistance Program focusing on topics related to positive coping skills, enhancing resiliency and stress relief. You can find the Self-Care Check-In schedule here. (For Texas Health employees)
- Intentionally thank one of your co-workers for something they did for you or someone else.
- Go to the doctor. Make time for yearly physicals, check-ins and treatments – all the things you may have put off while you adjusted to the pandemic.
One thing to watch out for: Sometimes we confuse self-care with self-comfort. Self-comfort is about easing discomfort temporarily, while self-care has the long-term goal of improved wellness. For example, a self-comfort choice might be staying up until 11:30 p.m. watching Netflix because it is your “me time” away from the kids. A self-care choice might be going to bed at your usual 10 p.m. so you can get a good night’s sleep.
What are some ways you focus on wellness throughout your day?
Pictured: One way you can incorporate self-care into your day is by walking outside when headed from one building to another on your campus.
