Self Care Tips to Prevent Secondary Traumatic Stress
In self care, the key is for individual [providers] to be able to identify their unique triggers and build a wide range of coping strategies that they can apply to particular situations... Compassion, often the ultimate gift of nurse to patient, must be nourished to be sustained.
Maytum, 2004
Practical strategies for preventing and reducing the effects of stress reactions
Each provider may have a different way of coping with work-related stresses. Find what works for you.
Preventing secondary traumatic stress: In your daily routine
- Eat sensibly and regularly every day
- Get adequate sleep each night
- Exercise regularly
- Be aware of your stress level; take precautions against exceeding your own limits
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Acknowledge your reactions to stressful circumstances; allow yourself time to cope with these emotions
Preventing secondary traumatic stress: At work
- Diversify tasks at work, or vary your caseload, to the extent that you can
- Take breaks during your workday
- Take vacation days
- Use relaxation techniques (e.g., deep breathing) as needed
- Talk with colleagues about how your work affects you
- Seek out, or establish, a professional support group
- Recognize your personal limitations; set limits with patients and colleagues
Preventing secondary traumatic stress: Outside of work
- Spend time with family and friends
- Stay connected with others through community events, religious groups, etc.
- Engage in pleasurable activities unrelated to work, especially those that allow for creative expression (writing, art, music, sports, etc.)
- Be mindful of your own thoughts (especially cynicism) and feelings; seek out the positives in difficult situations
- Engage in rejuvenating activities such as meditation, prayer, or relaxation to renew your energy
- Seek therapy if your work is negatively impacting your self-esteem, quality of life or relationships
Preventing secondary traumatic stress: RED FLAGS
Be on the alert for these immediate stress responses and/or long-term effects:
Physical Reactions
- Fatigue
- Sleep disturbances
- Changes in appetite
- Headaches
- Upset stomach
- Chronic muscle tension
- Sexual dysfunction
Emotional Reactions
- Feeling overwhelmed/ emotionally spent
- Feeling helpless
- Feeling inadequate
- Sense of vulnerability
- Increased mood swings
- Irritability
- Crying more easily or frequently
- Suicidal or violent thoughts or urges
Behavioral Reactions
- Isolation, withdrawal
- Restlessness
- Changes in alcohol or drug consumption
- Changes in relationships with others, personally & professionally
Cognitive Reactions
- Disbelief, sense of numbing
- Replaying events in one’s mind over & over
- Decreased concentration
- Confusion or Impaired memory
- Difficulty making decisions or problem-solving
- Distressing dreams or fantasies
Tools and resources for self-care
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Learn about quick tools for coping with stress related to COVID-19
- Rate your responses using the Professional Quality of Life Measure (ProQOL)
- Measures both negative and positive effects on professionals from helping others who experience suffering and trauma. Available in 27 languages
