EMS Provider Self-CareAndrea Abbas MS NRP FTO

EMS Programs Manager

Disclaimer

The information delivered in this

presentation is based on research and

content developed by self-care industry

influencers. The opinions expressed in

the webinar are not necessarily the

opinions held by the Michigan Center

for Rural Health.

Maslow’s Hierarchy of Needs

Abraham Maslow: What

motivates human

behavior.

Humans are motivated

to fulfill their basic

needs first…

Does the EMS work

environment fulfill

human needs?

Self-Care

The practice of taking an active

role in protecting one's own well-

being and happiness, in

particular during periods of

stress.

What is the difference between

self-care vs. self indulgence?

Self-Indulgence vs. Self Care

Scenario 1 You’ve had a busy work week and

just finished a 24 hour shift that turned into a 26 hour shift without rest. You return home and head to bed sleeping only 4 hours then waking unable to fall back asleep. You cancel your work out. You note you’re out of groceries and decide to treat yourself to a pizza and a movie instead going to the grocery store. You spend the evening resting up for your next shift.

Scenario 2 The last month has been rough.

You broke up with your significant other and moved into an apartment to get back on your feet. You’ve been working over time to meet your financial needs. The last couple of weeks you’ve been feeling down. You’ve been spending your time at home on the couch making friends with Ben and Jerry. You’ve been avoiding your friends and family and have not been going to the gym.

Mental Health Defined [5]

Mental health includes

our emotional,

physiological, and

social well-being.

Many factors

contribute to mental

health problems

including:

Biological factors

Life experiences

Family mental health

history

How to Look After Your Mental Health

[6]

Talk about your feelings

Keep Active

Eat well

Drink sensibly

Keep in touch

Ask for help

Take a break

Do something you’re good at

Accept who you are

Care for others

Early Warning Signs of

a Mental Health

Problem [5] Eating or sleeping too much or too little

Having low energy

Feeling numb or like nothing matters

Having unexplained aches or pains

Feeling helpless or hopeless

Smoking, drinking, or using drugs more than usual

Feeling unusually confused, forgetful, on edge,

angry, upset, worried, or scared

Fighting with family or friends

Experiencing severe mood swings that cause

problems in relationships

Having persistent thoughts or memories you can’t

get out of your head

Hearing voices or believing things that are not true

Thinking of harming yourself or others

Inability to perform daily tasks

Signs of Burnout

[1] Sadness

Depression

Apathy

Easily frustrated/irritated

Blaming others

Indifference

Isolation

Poor self-care

Tired, exhausted, or overwhelmed

Hopelessness

Using alcohol or drugs to cope

Signs of Secondary Traumatic Stress [2]

Excessive worry or fear

Easily startled

Physical signs of stress:

low energy

Nightmares

Feelings of others

trauma

Behavioral: changing

routines or engaging in

self-destructive coping

mechanisms.

University of Phoenix First Responder Mental Health Survey 2017

University of Phoenix First Responder Mental Health Survey 2017

Post Traumatic Growth and Resilience

[2]

PTG: What can happen when someone who has difficulty bouncing back experiences a trauma event that challenges his or her beliefs, endures psychological struggle and then ultimately finds a sense of personal growth.

Resilience: is the personal attribute or ability to bounce back.

Attributes of Post Traumatic Growth [2]

Appreciation of life

Relationships with

others

New possibilities in life

Personal strength

Spiritual change

What Did Real Michigan Providers Have to Say About What

They’ve Learned About Self-Care and Caring for Others?

“You have to learn to say no, and realize that sometimes “doing nothing” or “being unproductive” is actually a way to care for yourself”.

“Own it and roll around in it- shame, self-doubt, anger, grief… instead of stewing or denying how you feel wait until you are in your car alone for your trip home & then say it! Say it all! Feel responsible that the baby didn’t make it. Acknowledge you had to take time to look up a medication dose. Say it out loud, cry, throw up, feel shame, guilt, whatever…. Roll around in it and do it sober (if you’re not sober your not REALLY feeling it). Its uncomfortable. If you still feel bad when you wake up the next day, talk about it. You may be surprised at how good it feels when come through on the other side.”

“ I found enormous strength in focusing on the positives. How do you do that? I made real connections and talked to patients and their families. I did not wear a cold clinical face. I ruminated on the glorious saves-or record fast MI to cath lab times. I took extra time with hospice patients and family to make sure they were comfortable taking care of their loved one. I made efforts to help my elderly patients stay safer in their own home longer- All of these things are incredibly positive and that’s the part to ruminate on. I asked permission from family to stop and check on my patients progress while in the hospital- No one ever says no and they seem quit delighted…then I actually did it and it allowed me to celebrate their victories and healing milestones sometimes even years later. I stopped being afraid of the ‘feels’ and stepped into discomfort-which means hugging them while they sob until you sob. It’s more powerful & rewarding than you could ever imagine”

How Utilizing Self-Care Helps You Care

for Others. Tony Robbins [3]

Self-care tips: click here for the full article.

1. Get physical

Exercise

Mind-body connection

2. Change your mindset

Reframe negative thoughts

3. Eat nutritious foods

Food effects your mood and energy levels

4. Say “No”

You need downtime to recharge.

Self-Care 101: 10 Ways to Take Better

Care of You. Psychology Today [8] 1. Knowing your limits and slowing down if you need to.

2. Get the sleep you need and knowing how to rest.

3. Making sure you are well fed.

4. Finding ways to decompress throughout the day.

5. Giving thought to changing a difficult work situation.

6. Taking time to get to know yourself better.

7. Identifying what you enjoy and making an effort to set aside time for the activities you enjoy.

8. Knowing how to decompress after work.

9. Feeding your spiritual self

10. Taking time to love yourself.

Read the full article here.

“

”

“The impact on our health is dramatic,” says the publisher of the Huffington

Post, who is also launching a new health and wellness media startup called

Thrive. “We have all the data now that shows how it affects every aspect of

our health.” This includes everything from a suppressed immune system (it

might be why you’re always getting a cold), hypertension (less snooze

means a harder time processing stress), and obesity (the sleepy crave bad

carbs and sugars).

“The irony is that a lot of people forego sleep in the name of productivity,”

she points out. “But in fact our productivity is reduced substantially when

we’re sleep deprived.”

-Arianna Huffington

Arianna Huffington is the CEO of Thrive Global and the Author of the book, The

Sleep Revolution.

Jay Shetty on 3 Things To Do

Before Work to Increase Focus

and Productivity [4]

Podcast:

https://megaphone.link/KM1547074709

1. Wake up 1-2 hours before your day starts

1. Doing things slowly and completely

2. Start your morning the evening before

1. Decision fatigue

3. Meditate/Gratitude

* No cell phone in your bedroom.

* No checking your phone for at least one

hour in the morning.

Self-Care On and

Off Duty Bring your creature comforts

My favorites: air pods, space heater (winter), good coffee.

Don’t plan anything after your shift. If you’re on a 24 clear the next day or make it flexible.

Sleep 7-9 hours. No sleep on a 24? You may require more.

Journal/Write as outlet

Agency cards: sympathies

Check in with your intention.

Eat well on and off duty.

Say No

Protect your energy

Move, don’t sit in the dark

Additional Resources: PTSD & Resilience

1. https://emsgrit.org/

911 Help Site Facebook Group

Under the Lid Facebook Group

Project Hope; EMS and PTSD Facebook Group

Project Siren Facebook Group

A Shoulder for Emergency Services Facebook Group

PTSD Chat #twitter chat

Please Complete the CE Quiz and

Evaluation Within One Week to Receive

your EMS CE Credit

Quiz and Evaluation Link:

https://msu.co1.qualtrics.com/jfe/form/SV_6P6eHzO8kTgklNP

Attendance will be verified.

Bibliography

1. Centers for Disease Control- Emergency Responders. Tips for taking care of yourself. Emergecny.cdc.gov

2. Growth After Trauma. American Psychological Association. Lorna Collier 2016.

3. How Utilizing Self-care Helps You Care for Others. Tony Robbins. www.tonyrobbins.com

4. Jay Shetty, Podcasts. https://jayshetty.me/podcast/

5. Coping with Trauma. U.S. Department of Health and Human Services. https://www.mentalhealth.org/#

6. How to Look After Your Mental Health. Mental Health Foundation. Meantalhealth.org.uk

7. Majority of First Responders Face Mental Health Challenges in the Work Place. University of Phoenix, April 2018.

8. Self-Care 101: 10 Ways to Take Better Care of You. Psychology Today, May 2018.