Self Care Tips to Prevent Secondary Stress | Patient Centered Care and Trauma Informed Care for Pediatric Patients

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
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

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

Download the Provider Resilience mobile app from the National Center for Telehealth and Technology (includes the ProQOL)
- Give yourself a regular “checkup” – the app will help you track your responses over time.

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