COVID-19: Self-care for frontline workers
Tips for managing mental wellbeing and practising self-care for frontline workers.
This article was first published in May 2020 and is been re-posted to help with the Covid-19 resurgence in New Zealand and ongoing challenges in Australia.
Frontline workers have an extraordinary role to play in the COVID-19 crisis.
While many people have been instructed to stay home, frontline workers are working harder than ever to provide essential services such as healthcare, food, defence, policing, and education.
A pandemic is a stressful time for everyone, but it’s highly stressful for those on the frontline.
If you're a frontline worker – or you know someone who is – here are some tips for managing mental wellbeing and practising self-care during these challenging times.
1. Acknowledge your feelings
You are on the frontlines. It’s natural to feel extra pressure right now. As a result, you may find yourself experiencing a range of emotions. Pride in your role as an essential worker. Worry about keeping your family safe. Anger that some people are not following the rules.
Your feelings may even seem contradictory. You may feel grateful because you’re doing crucial work. But also find yourself feeling annoyed, or sad, or frustrated.
The important thing is to acknowledge and validate your feelings. That means noticing how you’re feeling and accepting that it’s okay to feel that way. Feeling your feelings helps prevent emotions building up or simmering below the surface and boiling over.
Take opportunities to talk to friends, colleagues, or family about how you're doing. When you put your feelings into words, those emotions can feel less intense and pass more quickly. If you don’t want to talk, it can also help to write your feelings down.
Most of all, be kind to yourself. It’s normal to feel worried or upset at this stressful time – especially when you are working hard to keep the rest of us safe.
Need help being kinder to yourself? Read our tips for practising positive self talk.
2. Use coping strategies
It’s helpful to actively use coping strategies at this time. Think about the things that have helped you in stressful times in the past.
Start with the basics. Look after your body. Make sure you’re eating well, and getting good rest.
If you’re having trouble sleeping, see the article below, ‘5 ways to calm your mind and relax your body for sleep’.
Take breaks during the day and, if possible, get outside for fresh air and sunlight. Keep active. A walk in nature can be especially helpful to relieve stress.
Have ways to bring yourself back to the present when you’re feeling overwhelmed. Like doing something physical with your body – such as a few stretches. Several cycles of deep belly breathing can also be grounding.
Another way to anchor yourself in the present is to notice what you can see, hear, feel through touch, and smell right now. Strategies that draw your attention to the present moment can give your overloaded brain a break and rapidly calm the stress response.
It can also be comforting to carry reminders of happy and positive times with you. Like photographs or trinkets associated with fun times or people you care about.
It’s also valuable to stay connected with the people that uplift you. Make time for the colleagues, friends and family who make you laugh. Laughter is another excellent coping strategy in troubling times.
3. Focus on things you can control
In uncertain times, it can help to focus on things you can control.
When it comes to COVID-19, there are many things that are outside of your control. It can save a lot of energy to recognise there’s no point in focusing on things you can’t control or change. Instead, think about the things you can do and use those things to come up with a plan of action.
For instance, if you are worried about keeping yourself and the people you care about safe, consider the things within your control that would help here. Speak with your friends, family, and coworkers, and brainstorm ways to protect each other. Use these ideas to develop a “protection plan”. When you have a plan it’s much easier to let a worry go.
The Worry Map can help you change a worry into a plan of action.
4. Make time for things you enjoy
It’s extremely important for you to make time for things that bring you pleasure. You are giving so much of yourself to others, you need to replenish and do some things for yourself. Think about the things that you enjoy or uplift you and look for ways to add these to your day or week.
Sir John Kirwan uses a technique called his ‘Goody Bag’. Every day, he fills his Goody Bag with things to look forward to, such as playing guitar, cooking with his family, or reading a book. Knowing he has something to enjoy at the end of each day helps him cope with stress, and gives him something positive to focus on when times are tough.
What could you put in your Goody Bag? Here are some ideas.
Connecting with friends or family (virtually or those in your bubble)
Escaping into a good book, television series, or movie
Spending time in nature and connecting with the land
Taking the time to savour a delicious meal
Doing some deep breathing or relaxation techniques
Listening to your favourite music
Moving your body in a way that feels good
Trying something creative, like drawing or writing
Having a dance party by yourself or with the people in your bubble
4. Switch off and unwind
Working on the frontlines of a crisis can feel all-consuming. You may find it difficult to switch off and relax when you come home from work. It may be that your mind is persistently thinking about work, or that you’re constantly talking about the crisis with your friends and family.
Try to give yourself permission to switch off and unwind. Explore ways to give your brain and body a break from the intensity of your work.
Escapism can really help here – watching a captivating television show, playing a video game, or immersing yourself in a complicated recipe in the kitchen.
Try to limit how often you watch the news or discuss the crisis. Give yourself a break from talking and thinking about it all the time.
6. Ask for support
You’re doing so much for your community and country. Take time to pat yourself on the back and celebrate YOU. If you need to ask for support, please do.
Lean on loved ones in your bubble for practical help with day-to-day living, such as meal preparation and grocery shopping. Speak to your colleagues and managers for practical advice and moral support. Make the most of counselling services and other support systems available for times of high stress.
If you need to talk to someone about your mental wellbeing, you can also contact the below mental wellbeing helplines:
New Zealand - Free call or txt 1737
Australia - Free call 1800 512 348
