2 weeks, 1 day ago

Doctors and nurses have been witnessing heartbreaking images, seeing others helpless and suffering, and hearing tragic stories. At the same time, they should provide medical care, support and care for the injured. As the rescuers, they will be tired, helpless and even collapse after countless days and nights. 

Especially when taking care of the suffering people, the medical staff themselves will feel the pain of others, so they will also experience the pain and burnout: "sometimes when they hear the pain of others, they feel at a loss, and a sense of powerlessness comes to their hearts, as if they are separated from the surrounding environment." 




In the work, it may be difficult to focus on their own energy, and work efficiency becomes low. 

In terms of physical symptoms, there may be cases such as nausea, dizziness and headache. 

In terms of emotion, there are some emotional reactions of anger, irritability, sadness and anxiety. 

If some of the above signals appear, you may feel "sympathetic fatigue" as a professional medical personnel. When you are exposed to traumatic stories or events at work, you may have these physical, emotional and psychological changes and feel stress in your daily life. 

When the pain grows in our hearts, we can use self-care as an oxygen mask to improve our condition. 

What is self care of medical staff? How can self care help medical staff? 



 novel coronavirus infection pneumonia epidemic occurred in the Spring Festival of 2020, Hubei, Guangdong, Shanghai, Beijing, Shaanxi and other places to start public health emergencies level I emergency response, many medical personnel actively fight for "retrograde" support front-line confrontation. Pay homage to the medical staff and cherish them at the same time, because long-term stress work in emergencies may lead to job burnout, fatigue overload, exhaustion, emotional loss, sleep and diet fluctuations, mental energy reduction and other manifestations. Self care is the concern and adjustment of self mental health. Self care is very important for the medical staff who fight against the epidemic. When the self physical and mental state is adjusted, we can help others better. Therefore, when medical workers fight against viruses, they also need to pay attention to their physical and mental health and care for themselves. 


 
 How can medical staff care for themselves? 



Medical staff can take positive self care from three aspects of physiology, psychology and society, and also can seek professional psychological support. The specific methods are as follows:


 
 1. Positive self care

At present, doctors at the front line are experiencing physical limits almost every day, eight hours without eating, drinking or even rotating. Even because of the ventilation, there is no heating, doctors still stick to their position with red hands. With the supply of personnel and materials, medical staff can try their best to:


 proper rest and relaxation 


When it comes to 
 physiology 
, it can guarantee a certain amount of sleep, and it can also rest for 10 minutes after eating. For some physical, psychological and mental warning signals, such as job burnout, fatigue and overload, when the body lights the red light, it is necessary to identify them in time, reasonably plan their working hours, actively communicate with other staff and coordinate shifts, and stipulate when they must take the time to have dinner. At the same time, after the high-intensity work, I forced myself to rest for a while, sit and drink hot water, and simply chat with my colleagues for two days. Every medical worker is superman in our heart, but Superman will also be tired, and Superman also needs rest. Medical workers must identify personal limits, do competent work within the scope of their duties, and have a proper rest. 





 define the boundaries of life and work 


In terms of 
 psychology 
, the first thing to do is to enhance the sense of boundary, avoid excessive attention to illness and involvement in their own emotions in leisure time, and allow their own time to recover energy after work. Whether it's making a cup of hot tea, taking a comfortable hot bath, reading a few pages of books, doing sports and sweating for a while, or watching a favorite TV program, etc., you can return to a peaceful daily life from your tense work. 


 focus on the present 


As a medical worker, more and more patients, emergency conditions, the pressure of no place to put all rushed to their own, so that their brain has been in a state of non-stop operation. At this time, as a medical worker, in order to rest his brain and avoid the anxiety caused by over thinking about the past and worrying about the future, he can choose to focus his attention on the present and tell himself in his heart: "I can calmly accept the things I can't change, and dare to change the things I can change." At work, I will focus on every job, at rest, I will focus on every bite of food I eat, every song I listen to, or don't want to do anything, empty myself and feel what I think. 


 reduce focus on social media 


On the other hand, because of the explosion of social media, everyone's heart is gripped and broken by the contents of every piece of news. Medical workers should try their best to pay attention to reliable information and avoid paying attention to all epidemic information on mobile phones all the time. There are often feelings of powerlessness in work. At this time, we can write down and complete things one by one by listing the things we want to do, and generate the ability and self-confidence of "I can control my life", so as to reduce the feeling of powerlessness in medical work. 


 look at life in a positive light / celebrate good things happen 


Out of survival instinct, the brain has a strong negative tendency. This shows that we are more likely to pay attention to and remember the negative things. But the brain can also be trained the day after tomorrow. Therefore, we can consciously feel the beautiful and positive things we see and experience, let ourselves pay more attention to the positive events, and improve our happiness and life satisfaction. At the same time, positive affirmation of their work, improve their sense of self-efficacy, see their own growth, so that they have a sense of hope for the future. 


 communicate and support with peers 


In the aspect of 
 society 
, it can enhance communication and practice with others, and establish a good social support system. In the work, the positive energy encouragement and support between colleagues, even if it is only a short 5 minutes of sharing and communication, and listening to each other's troubles and pressures, can well relieve the pressure. 

Have a dedicated and meaningful dialogue every day, and keep regular phone, voice and video communication with family and friends. If you have any discomfort or discomfort in your heart, you can release it, pour it out to the people you trust, and seek their support, understanding and encouragement. Set up a support group with your trusted and safe peers to deal with the epidemic together. Believe in yourself, you will never be alone in the battle. There are countless people behind you who care about you silently supporting you! 


 
 2. Relaxation training


 mindfulness meditation 


Mindfulness meditation is a good way to do "mindfulness walking" when walking - to feel the touch between feet and the ground, the feeling of the breeze blowing across the face, to observe the trees and the sky on the road, etc. On the way to work, go to the toilet and go home for rest, try to recall some events that make you feel happy and supportive, and give yourself spiritual strength. 


 List self care 


If you feel that you are out of control, you need to first calm down your mood, and then combine the relaxation audio to relax yourself. You can also list the "self care list" that is applicable to you, and list some things that you can feel happy and relaxed after you do them. You can finish them one by one and feel the inner happiness. 

In this link, there is a relaxation action combining mindfulness principle, which can help the readers to have a short rest after high-intensity work. I hope it can give some help to the readers (
 immediate decompression for high-intensity workers: ten minute zero based mindfulness relaxation recording 
). 


 
 3. Seeking professional psychological support: 
 


 calls the novel coronavirus pneumonia psychological support hotline 4001-888-976, Beijing Normal University psychology department. The professional consultant team will provide you with one to one psychological service. 

"Sometimes to heal, often to help, always to comfort." It's Dr Trudeau's motto. As a medical worker, it is not only the responsibility but also the mission to rush to the front line and rescue the wounded. In the face of countless patients every day, your self-care can not be ignored. In our eyes, you are the most respectable and lovely people!

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