With May being Mental Health Month, we want to bring greater awareness to a topic that too few are talking about: the mental health of healthcare workers amid the coronavirus outbreak. While it’s expected for people to experience increased levels of stress and anxiety during a pandemic of this magnitude, frontline healthcare professionals are particularly vulnerable as they respond to the unprecedented demands of caring for patients with COVID-19 while managing their own well-being and safety. One of the first studies addressing the mental health of clinicians caring for patients with COVID-19 was published last month in the Journal of the American Medical Association Network Open.¹ In this cross-sectional study, 1,257 healthcare workers providing COVID-19 care in 34 hospitals in China were evaluated. Findings revealed that frontline healthcare workers providing direct care to COVID patients reported high rates of depression, anxiety, insomnia and psychological distress. Women reported more severe symptoms of depression, anxiety and distress compared to men.

This and related studies² highlight the importance of protecting healthcare workers as a vital component of public health measures during the COVID-19 crisis. In an effort to provide a measure of assistance, we want to share some self-care strategies to support the well-being of clinicians during this uncertain time.

If you’ve been feeling stressed, overwhelmed, anxious or all the above, know that you’re not alone. Whether you are working in the hospital or at home, here are simple strategies that you can implement to better manage worry, stress and anxiety.

Practice mindfulness: 
It’s almost as if our minds were wired to get distracted and carried away in thought. That’s why mindfulness is so beneficial, because it helps us return to the present moment. It’s the practice of maintaining awareness of our thoughts, feelings and surrounding environment without labeling or judgment. Practicing mindfulness can help direct our attention away from negative thinking.

Learn relaxation techniques:
Similar to mindfulness, relaxation is a process that decreases the effects of stress on our mind and body. Practicing relaxation techniques can assist in relieving muscle tension, reducing anxiety, and improving overall wellbeing. Some of these techniques include:

Deep breathing – When stressed, the muscles that help us breathe tighten, leading to shortness of breath. Abdominal breathing is one of the easiest and most effective ways to reduce muscle tension and anxiety. By focusing on taking several deep breaths you can quickly relieve symptoms associated with feeling stressed.

Guided Imagery – The mind is a powerful tool that can have a tremendous effect on the body. Guided imagery is a technique that focuses on using the imagination in a proactive, positive way while utilizing all of our senses. By using guided imagery techniques, we can change how we feel simply by changing what we choose to focus on.

Meditation – Research suggests that daily meditation can alter the brain’s neural pathways, making us more resilient to stress. Dedicating just a few minutes to this practice can result in improved focus, happiness, memory and self-control. No incense or floor cushions needed.

Engage in daily exercise:
Regular exercise has a unique ability to energize and stimulate while simultaneously creating a sense of calm and relaxation. It reduces the body’s stress hormones, such as adrenaline and cortisol, and triggers the production of “feel-good” endorphins, helping us to cope with potentially challenging situations.

Eat well:
Your brain works hard 24/7, which means it requires a constant supply of fuel. Eating a nutritious, well-balanced diet helps provide your cells with vitamins, minerals, and antioxidants that nourish the brain and body, while also protecting you from the damaging effects of oxidative stress. As healthcare professionals, you already know the benefits of exercise and eating well, but during these challenging times, it can help to have a reminder.

The next time you are feeling anxious or stressed, try one (or more!) of the above techniques. You may be surprised by their effect!

Know when to ask for help:
Even with healthy eating, exercise, and relaxation techniques, additional help may be needed to support the mental health for yourself or someone you know. The organizations listed below are valuable sources of information and support, and you can reach out to them anonymously. Please don’t ever hesitate to ask for help!

• Mental Health America – Provides resources and information to help others with mental health concerns, including a self-care screening tool and other ways to find help, if needed. In honor of Mental Health Month, they provide a Tools 2 Thrive toolkit.
• National Alliance on Mental Illness – Offers online support groups, education and other resources.
• Substance Abuse and Mental Health Services Administration’s National Helpline – 1-800-662-HELP (4357)

¹ Lai, J et al. JAMA Netw Open. 2020; 3(3):e203976., doi:10.1001/jamanetworkopen.2020.3976
² Rana, W et al. Asian J Psychiatr. 2020;Apr 7. doi: 10.1016/j.ajp.2020.102080