April 23, 2020

Self-Care During COVID-19, for Your Sake and Others’

By Nancy M. Nix, PharmD, BCPS, BCOP, Ballad Health

Stress for caregivers and health-care providers is ever-present. When a family member or provider takes care of a contagious patient, they are potentially exposed on a daily basis. On April 7, 2020, the father of a friend I have known for the majority of my life died of complications from COVID-19. He was an oncology patient for over 10 years. He needed supportive care hospitalization following his last cycle of chemotherapy. Twenty-one days later, he is dead and his wife is now positive and being treated.

It is likely every provider will experience a similar situation of having a family member infected or battle the virus personally. While we serve our patients, it is important to implement positive habits that are soothing for our hearts and minds. Here are a few suggestions made by the Centers for Disease Control and Prevention, as well as various health systems and state health departments.

• Most importantly, many states have restricted activities that increase the risk of community transmission. Keep in mind that these activities are considered essential.
  
  • Obtaining food, drinks or essential goods and services
    
    
  • Seeking medical attention, essential social services, governmental services, assistance from law enforcement or emergency services
    
    
  • Taking care of other people, animals, or visiting the home of a family member
    
    
  • Traveling required by court order or for child custody, visitation, or child care
    
    
  • Engaging in outdoor activities, including exercise, provided you comply with social distancing requirements
    
    
  • Traveling to and from home, places of worship, or work
    
    
  • Traveling to and from an educational institution
    
    
  • Volunteering with organizations that provide charitable or social services
    
    
  • Leaving home due to a reasonable fear for health or safety, at the direction of law enforcement or at the direction of another government agency
    
    
• Know the most current facts by following the CDC recommendations and help dispel misinformation you may hear from coworkers, friends, or family.
  
  
• Some hospitals have implemented “Code Lavender” rooms that include restrictions for the number of occupants to continue to observe social distancing recommendations and a cleaning schedule to mitigate possible room contamination.
  
  
  • Examples of offered services may include religious support, meditative music, a space for self-guided meditation, and art therapy materials
    
    
• Take advantage of your organization’s employee recognition programs and encourage each other by acknowledging additional effort made to support patients, coworkers and the community.
  
  
• Remember that it is absolutely reasonable to not feel at ease during this time. Do not suppress your feelings. Remind yourself to let go of stress created by things you cannot control. Find at least one person with whom you can share your anxiety and feel the release generated from the encouragement of another who is also living through this unprecedented time.
  
  
• Talk with your children about the current situation in the world. Explain how the virus is contracted and what they must do to minimize their risk of exposure. Understand the need to repeat the information several times for complete understanding. Know that children will model the response of the adults surrounding them.
  
  
• Be the joy in someone’s life. Show grace and caring while maintaining your 6 feet for social distancing.
  
  
• Create a daily structure. Limit daily technology use to avoid feeling overwhelmed by all of the media coverage. Give yourself time to process what is happening in your home town and throughout our world.
  
  
• Think of projects you have put off until you have more time. During our lives, we currently have more free time than ever due to state and federal requests that we stay home. Read the book that has been awaiting you for months. Consider working in the yard, crocheting, catching up on house work, or just sitting on the couch and catching episodes of your favorite shows within your technology time limits.
  
  
• While observing social distance, get outside for some exercise. The extra blood flow will combat anxiety and combat the extra calories many are consuming during this time. Additionally, Vitamin D is essential not just to your bone health but also uplifts your mood. Do not forget your sunscreen!
  
  
• Remember the importance of good nutrition and its contribution to an uplifted mood. Stay hydrated, remembering the goal of half your body weight measured in pounds as the number of ounces of non-caffeinated, non-alcohol containing fluids. There are a number of home delivery services that can make it easier to have a balanced diet. Many grocery stores are offering either free delivery or free curbside grocery pickup. Most restaurants are also offering curbside takeout. Consider supporting your local small business owners when you order takeout. Avoid excess alcohol intake as it can contribute to anxiety and depression.
  
  
• Implement a daily relaxation and meditation schedule. One breathing technique you can use anywhere is the 7-8-7 method: Count to seven while exhaling, inhale while counting to eight, then exhale while counting to seven again. Envision your heart rate slowing, your anxiety dissipating and the feeling of heaviness which is ever present during times of stress becoming lighter.
  
  
• Use Bluetooth or other hands-free technology during travel time to and from work, the grocery store or when picking up your takeout order to talk with furloughed family and friends. This is a scary time for our country. We can all benefit from investing time in our friends.
  
  
• Attempt to teach less technologically savvy friends and family about the various video conferencing platforms. Seeing each other makes the distance and isolation seem less intrusive. It is reported that greater than 50% of communication is via eye contact and body language. This is why video chats elicits more emotional satisfaction.
  
  
• And the not-so-secret weapon to combat stress, chocolate! (Or your preferred confection of choice.)

Read more from the APSHO Advance: Special COVID-19 Series