Revitalize Your Routine: Essential Wellness Tips for Healthcare Workers and Respiratory Therapy Students

The author of this blog (Hi. I'm Erin. I am a faculty member for the CHI St. Alexius/University of Mary Respiratory Therapy Program) has been slacking. I took a magical trip overseas with my family to celebrate a milestone, and stepped right back into home and work life to discover that everything I am responsible for is still waiting for me. Bummer. This really got me thinking about what is necessary to help us get back into routine, and what parts of our routine can actually bring us some comfort when we are feeling overwhelmed. I am not going to lie; walking through the streets of Paris and enjoying their food was comforting, but so is my normal morning routine at home. They are just different.

In the morning, I love an espresso with some milk or creamer. I made this at home, but if you check out the cup - it features a great coffee/waffle establishment just right across the river in Mandan! New and old students that haven't been there - check it out! Copper Dog Cafe

Jumping back into a VERY busy season of work has been tough. Not to mention, every one has personal lives that may include demanding tasks. It is easy to let overwhelming feelings and exhaustion swallow you whole.

In the demanding field of healthcare, maintaining a balanced routine and prioritizing wellness is essential. Whether you are a seasoned healthcare worker or a respiratory therapy student gearing up for a new academic year, focusing on your well-being is crucial. I recently listened to a wonderful webinar focused on the mental health of healthcare workers, with a highlight on respiratory therapy. (If you want the information of the speaker, message us through the website! I would love to share and he is great to speak to in real life!).

He describes resiliency as something we often incorrectly define and apply. Breaking it down, he told a story of building resistance vs. resiliency. Resistance is the armor you build - it is the protection that keeps you at your best when facing challenges. You build this through routines such as getting enough sleep, nutrition, exercise, hobbies, prayer, community, etc.

"Think about it: How well were you able to face a challenging day when you were exhausted and only running off of a couple hours of sleep?"

Let's get back to resiliency. Resiliency is your ability to bounce back. Resiliency, according to the American Psychological Association (APA), is the process of adapting well to adversity, trauma, threats, or significant life stressors by using mental, emotional, and behavioral flexibility. It is a learned process rather than a trait, and unfortunately, it also implies that you must go through those traumas or life stressors to build it.

Light at the end of the tunnel: Resistance helps you handle those situations! Let's look at some ways to establish routine and wellness to build our armor!

The Importance of Routine

Establishing a daily routine is key for healthcare professionals. A well-organized schedule enhances productivity and significantly lowers stress levels. Studies show that individuals with consistent routines experience a decrease in anxiety compared to those without. By setting aside specific times for essential tasks, self-care, and relaxation, you can maintain a healthy balance in your life.

Creating a routine helps cultivate habits that enhance wellness. For example, incorporating 30 minutes of brisk walking or a 20-minute meditation session into your day can elevate your mood and increase energy levels. In fact, regular physical activity is linked to a higher productivity rate and improved focus at work or school. Important tip: There is not great consensus that physical activity needs to be all at one- split it up into two 15 minute brisk walking sessions. I love to set an alarm on my phone to get up from my desk multiple times a day for some quick steps. It helps wake up my mind and allows me to walk away from a situation for a bit.

Having a solid routine also empowers you to manage the unpredictable nature of healthcare effectively. By knowing what to expect from your day, you can adapt more swiftly to sudden changes, whether addressing an emergency or rearranging your schedule.

Wellness Strategies for Healthcare Workers

Prioritize Self-Care

Self-care is essential, not just a luxury. Taking time for activities you enjoy can greatly impact your mental and physical health. Dedicate 15-30 minutes daily to engage in hobbies, like painting, reading, or practicing yoga. For instance, a respiratory therapist might unwind after a long shift by spending time gardening, which can improve mood and reduce burnout. For our students, it could be spending some time in community at the Crow's Nest on campus, enjoying a show that you love, or reading something that isn't Beachey's Respiratory Care Physiology and Anatomy (although we do appreciate and value our dear Will Beachey!).

Stay Active

Physical activity is vital for wellness. In the hospital setting, it isn't uncommon for RTs to get over 10,000 steps just being at work. However, it is still good practice to unplug and use another form of enjoyable physical activity to unwind and pull your focus from anything that might still be lingering from your day.

Aim for at least 150 minutes of moderate exercise each week, such as cycling or swimming. Regular exercise not only boosts energy levels but also releases endorphins, improving your mental state. I have really been enjoying Infrared sauna workouts. In some cases, you are done with a great HIIT workout in 15 minutes, and you are so darn hot you can't possibly think about anything else! It does wonders in clearing my mind! Again, build something that works in your life and schedule.

Nourish Your Body

Proper nutrition is critical for maintaining energy and overall health. Busy schedules may tempt you to skip meals or grab unhealthy snacks. Combat this by preparing meals in advance, focusing on whole foods like fruits, vegetables, lean proteins, and whole grains. Keeping healthy snacks, such as nuts or yogurt, on hand can prevent unhealthy choices during hectic days.

Hydration is equally crucial. Research shows that even mild dehydration can lead to fatigue and decreased cognitive performance. Aim to drink at least 8 cups of water daily, or more if you're active.

Get Enough Sleep

Quality sleep is fundamental for well-being. Aim for 7-9 hours of sleep each night. Establishing a calming bedtime routine can help signal to your body that it’s time to relax. Consider reducing screen time before bed and creating a dark, quiet environment conducive to sleep.

Connect with Others

Cultivating a support network is vital for your mental health. Engage with colleagues, friends, and family members regularly to share experiences and feelings. A strong support system can provide comfort during challenging times. Research indicates that social support lowers stress levels and improves overall well-being.

Tips for Respiratory Therapy Students Returning to School

As respiratory therapy students prepare for their studies, implementing wellness strategies is crucial for academic success. Here are some targeted recommendations for students:

Organize Your Study Schedule

With classes and clinical rotations approaching, creating a study schedule is essential for effective time management. Break your coursework into manageable parts and assign specific study times. This structured approach helps reduce anxiety and maintain focus.

Utilize Campus Resources

University of Mary offers resources to support student wellness, including counseling services, academic advising, and tutoring. Familiarize yourself with these offerings, as they can be beneficial during stressful periods.

Form Study Groups

Collaborating with classmates can enrich your learning experience. Establish study groups to review course content, share insights, and support one another. This practice not only builds a sense of community but also reinforces understanding of complex topics.

Practice Mindfulness

Incorporating mindfulness techniques into your routine can mitigate stress. Start each day with a few minutes of meditation or deep-breathing exercises to foster a positive mindset. Research suggests that just 10 minutes of mindfulness practice can improve focus and emotional regulation.

Stay Engaged

Participating in extracurricular activities related to respiratory therapy can enhance your learning experience. Joining clubs or organizations offers networking opportunities with peers and professionals. These connections can lead to valuable mentorships and lifelong friendships.

Final Thoughts on Wellness

As healthcare workers and respiratory therapy students revive their routines for the upcoming season, embracing wellness is vital for success. By applying these strategies, you can develop a lifestyle that nurtures both personal and professional growth. Remember, taking care of yourself not only enhances your own life but also empowers you to care for others effectively. Embrace the challenges ahead with enthusiasm and a commitment to wellness, and you will thrive in your healthcare journey.