Seven tips for adopting a practitioner self-care practice

Photo Cred: Unsplash

By Katherine Shagoury

It is now more than ever crucial for healthcare providers to adopt a self-care practice. In integrative medicine, practitioners frequently prescribe self-care to their patients, but seldom implement the recommendations in their own lives. This can lead to provider burnout and compassion fatigue.

Practitioners are unique in that they are often required to work long, strenuous hours caring for patients with a myriad of physical, mental, and emotional needs. Research throughout the novel coronavirus (COVID-19) pandemic found that roughly half of all practitioners are at risk for mental health problems. According to the American Medical Association, “physicians and other frontline healthcare professionals are particularly vulnerable to negative mental health effects as they strive to balance the duty of caring for patients with concerns about their own wellbeing and that of their family and friends.”

Practicing routine self-care has never been more critical for practitioners. We at Integrative Practitioner want to support you in developing your own unique self-care practice. Here are seven tips that you can use to take proper care of your body, mind, and spirit.

1. Conduct a self-assessment

Take a moment today to sit quietly and assess these pillars of wellness as they apply to your life:

1. Physical
2. Mental
3. Emotional
4. Spiritual
5. Intellectual
6. Social
7. Environmental

Rank yourself on a scale of 1-5, with one being poor and five being excellent. Utilize this time for quiet, honest reflection about your physical activity, diet, stress management, environmental exposures, sleep, relationships, and spirituality, and consider what areas need to be improved.

Once a provider addresses their own health and self-care, they will be better equipped to not work with patients but set an example for self-care.

2. Rest Properly

Sleep is integral to good health and wellbeing, so maintain a consistent sleep schedule and proper sleep hygiene. Avoid caffeine after noon and alcohol after dinner, as both can disrupt the sleep cycle and lead to waking in the night. Create a bedroom environment that is conducive to good sleep, which could be cool, quiet, dark, clutter-free, and feature comfortable pillows and blankets. Additionally, avoid electronic screens at least an hour before bed.

For those who have trouble falling asleep, establish solid morning and evening routines. Wake up and go to bed at similar times each day. In the evening, create a routine that cues your body to wind down, whether that’s a warm bath, a soothing decaffeinated herbal tea, or reading, listening to relaxing music, or journaling.

3. Hydrate

Research shows hydration is key for overall health and wellbeing. In fact, fluids carry nutrients to the cells and flush bacteria from the body. Drinking enough water is essential for the function of every system in the body, including the heart and brain.

For busy healthcare professionals, it can be challenging to prioritize hydration throughout the day. Here are some strategies for optimizing your water intake:

4. Start each morning with a glass of water. Upon waking, our bodies are often slightly dehydrated, which can lead to feelings of fatigue and lethargy. Drink a glass of water as soon as you wake up to refresh.
5. Sip before each meal. Drink a big glass of water before meals to stay hydrated and keep in tune with hunger cues.
6. Sync with breaks. If you’re on the go, make a point to drink a glass of water after every bathroom break. Linking water intake with common daily activities helps make for a more routine practice.
7. Utilize resources. Many companies sell special water bottles to help you track how much water you need to drink each day and by what time. Several apps feature alarms that can send reminders to drink water as well.

4. Breathwork 

Breathwork is trendy in the health and wellness space right now, and for good reason. Breathwork refers to conscious control of breathing and is known to have numerous mental, emotional, and physical effects. Taking as little as 10 minutes in the morning to breathe can relieve anxiety and help individuals process emotions.

Practitioners can utilize breathwork for themselves and their patients. A breathwork practice need not be time consuming and various exercises can be found free of charge on YouTube, including the popular Wim Hof Method. Follow a short breathwork session in the morning with a walk outside or a guided meditation to start the day energized and focused.

5. Spend Time in Nature

Numerous studies point to the benefits of spending time in nature, and how it lowers stress and promotes a positive mindset. In a recent video interview with David Perlmutter, MD, FACN, ABIHM, we talk about the impact nature exposure has on brain health and decision-making. Incorporating nature into your daily routine should be a central component of self-care practice.  

There are countless ways to integrate time in nature, whether you live in a small town or large city. Research shows even exposure to greenspace in an urban environment has positive effects. Choose a spot close to your home or practice so you can incorporate nature into your regular routine.

Here are some ideas for adding nature to your day:

• Head out for a daily walk in a nearby park or trail. A brisk walk in the morning is beneficial for our circadian rhythm, a midday break can help manage stress, and an evening walk can help quiet the mind before bed.
• Be creative. Bring a pen and notebook and use time in nature to journal, draw, meditate, and reflect.
• Get active. It is easy to incorporate movement in nature, whether that be an energizing run or a refreshing yoga flow. Consider how you might move and stretch outside or research local outdoor class offerings.
• Explore new places. On the weekends or days off, consider venturing to nearby parks and nature conservations.

6. Gratitude

In times of fear and anxiety, focusing on the positive can dramatically improve happiness and increase resilience. This need not be a time-consuming practice. Simply dedicate five minutes in the morning or the evening to reflect on how you are feeling, what you are grateful for, and what would bring you joy. The idea is to establish a pattern of positive thinking and acting when it really matters.

Here is a sample guided journal to serve as inspiration for your own practice:

Today, I am grateful for…

1. 

2. 

3.

Daily affirmations. I am…

1. 

2. 

3.

What three things would bring me joy today?

1. 

2. 

3.

Positive media (podcast, book, music) I can consume today…

1. 

2. 

3.

I am sending love and happiness to (list three people)…

1. 

2. 

3.

My top priorities today are…

Tomorrow, I look forward to…

1. 

2. 

3.

7. Morning Movement

We challenge our community to adopt a morning movement practice. Give yourself five minutes upon waking to flow through the following five movements:

1. Centering
2. Seated twist
3. Side bend
4. Cat-cow
5. Figure four

Centering

Find yourself in a comfortable seated position, whatever that looks like for you. Allow your eyes to come to a close or a soft gaze. Place your palms on your thighs, resting face up to receive energy or face down for grounding, or bring your hands to heart center in a prayer position. Begin by inhaling in through the nose, allowing your diaphragm to expand, pausing at the top for a moment, and exhaling out through the mouth. Come into a few rounds of breath in your own time. Blink your eyes open when you are ready.

Seated twist

Sitting cross-legged, inhale and sweep your arms overhead towards the ceiling, allowing your gaze to follow. On an exhale, twist to the right, chin remaining and gaze looking over the right shoulder.  Stay in the twist for three to five breaths, lengthening with every inhale and deepening the stretch with every exhale. When you’re ready, inhale to sweep the arms back through center overhead, and on an exhale twist to the left and repeat. Inhale to come back through center and exhale to bring your arms down by your sides.  

Side bend

Sitting cross-legged with palms resting on your thighs, extend the right arm up towards the ceiling, palm facing in and fingertips pointed towards the sky. Inhale to lengthen the right arm, and exhale to gently bend over to the left side. Gaze can look up towards the ceiling past the right bicep as your neck allows. Stay in the side bend for three to five breaths, lengthening with every inhale and deepening the stretch with every exhale. When you’re ready, inhale to release the bend and come back through center. Lower the right arm, extend the left arm up towards the ceiling and repeat. Inhale to come back through center and exhale to bring your left arm down.  

Cat/cow

From seated, plant the hands on the ground or mat and press yourself into a tabletop position. Shoulders should align with the wrists and hips with the knees. Inhale to beam the chest forward, tailbone to the ceiling. Exhale to round the spine and draw the belly in. Come into a few rounds following your own breath.

Figure four

From a neutral tabletop, make your way on to your back. Hug your knees into your chest. Start by crossing the right ankle of the left thigh above the knee. Clasp your hands behind the left thigh to guide your knee in towards your chest. Flex both feet to protect the knees. You should feel the stretch in your gluteus maximus and hamstrings. Remain in the stretch for a few rounds of breath and repeat on the other side.

Share your self-care tips

We encourage you to share your favorite self-care tips and practices with your colleagues. E-mail your tips to [email protected] for a chance to be featured on Integrative Practitioner. Thank you for being a part of this community.