EMS Mental Health & Wellness - World Mental Health Day

Today is World Mental Health Day, a global opportunity to raise awareness about mental health issues and mobilize efforts in support of mental well-being.

We understand the unique challenges faced by medical professionals, especially those working in extreme or high-pressure environments such as EMS.

Make Self-Care a Priority

• Prioritize Self-Care: Regularly engage in physical activity, healthy eating, and adequate sleep. Find an artistic or exercise outlet. SLEEP. Taking care of your body is key to maintaining mental resilience in high-stress environments.

• Set Boundaries and Debrief: Create emotional boundaries between work and personal life, and participate in debriefing sessions with colleagues to process difficult cases and avoid carrying stress home. Remember, it’s not your fault—you’re just trying to help.

• Seek Support and Use Resources: Don’t hesitate to seek professional mental health support when needed. Many organizations offer counseling or peer-support programs specifically for healthcare workers.

Practice Gratitude & Mindfulness

• Embrace Gratitude: Take a moment to focus on what you’re thankful for, even during tough shifts or stressful days. Gratitude can help shift your mindset and reduce stress.

• Manage What’s in Your Control: Focus on the tasks and challenges within your sphere of influence, and accept what you cannot change. This can help reduce feelings of overwhelm.

• Appreciate Your Growth: Medicine is a lifelong journey of learning. Take pride in your progress and personal development, not just in the end results.

• It’s OK Not to Be OK: It’s normal to experience emotional ups and downs. Acknowledge when you’re struggling, and seek support if needed.

• Reach Out: Don’t hesitate to connect with friends, colleagues, or a mentor when you need someone to talk to. Sharing your experiences can make all the difference.

Take Time for Yourself

• Reach Out: Talk to someone—whether it's a colleague, leader, or a friend. A different perspective can lift you up and provide clarity when your thoughts feel cloudy.

• Use Mindfulness Apps: Apps like Headspace are highly effective. They offer many useful strategies to help manage stress.

• Get Out: Sometimes it’s hard, but just "get out." Go for a walk, take a drive, or visit a friend or neighbor. It helps shift those stuck emotions and can move you toward a better mental space. Physically, a blast of fresh air and an endorphin boost can make a big difference.

Parting Thoughts

On this World Mental Health Day, let’s commit to prioritizing our mental health and supporting our colleagues in the medical field.

Remember, it’s okay not to be okay, and seeking help is a sign of strength, not weakness. By taking care of ourselves, we ensure we can provide the best care for others.

Reach out, connect, and remember: you are not alone.

Further Reading:

Alexander, M. & Belle, R. (2017) Advanced EMT: A Clinical Reasoning Approach (2nd Ed). Hoboken, New Jersey: Pearson Education

Bledsoe, B. E., Cherry, R. A. & Porter, R. S (2023) Paramedic Care: Principles and Practice (6th Ed) Boston, Massachusetts: Pearson

Mistovich, J. J. & Karren, K. J. (2014) Prehospital Emergency Care (11th Ed). Hoboken, New Jersey: Pearson Education

Mountfort. S. & Wilson J. (2022) EMS Provider Health And Wellness. Treasure Island, Florida: StatPearls. Accessed September 30, 2024

National Association of Emergency Medical Technicians (2024) EMS Mental Health. Accessed September 30, 2024

Shearer, T. (2022) A Frontline Battle: The Mental Health Crisis in Emergency Medical Services. Journal of Emergency Medical Services. Accessed September 30, 2024.

Tozer, M. (2024)  EMS Mental Health & Wellness - Responder Support Organizations. Embrace The Elements. Accessed October 10, 2024

EMS Welfare - Mental Health Month

 

We need to prioritize mental health within the EMS community. Caring for others begins with caring for ourselves. Remember, it is okay to take a moment for self-care amidst the chaos.

Prioritizing mental and physical health is crucial for overall well-being. Here are some strategies individuals can adopt:

Regular Exercise: Engage in physical activities you enjoy, whether it's going for a walk, practicing yoga, or hitting the gym. Regular exercise not only improves physical health but also releases endorphins, which can boost mood and reduce stress.

Healthy Eating: Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive consumption of processed foods, sugary snacks, and caffeine, which can negatively impact both physical and mental health.

Healthy Sleeping: Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and minimize screen time before bed to promote better sleep hygiene.

Stress Management: Practice stress-reducing techniques such as deep breathing, meditation, mindfulness, or progressive muscle relaxation. Engaging in hobbies, spending time outdoors, or connecting with loved ones can also help alleviate stress.

Seek Support: Don't hesitate to reach out to friends, family, or mental health professionals for support when needed. Talking about your feelings and experiences can provide valuable perspective and emotional support.

Set Boundaries: Learn to say no to commitments or activities that drain your energy or overwhelm you. Establishing boundaries helps protect your time and prioritize self-care.

Stay Connected: Cultivate meaningful relationships and social connections with others. Whether it's through in-person interactions, phone calls, or online communities, maintaining social support networks can have a positive impact on mental health.

Engage in Relaxation Activities: Dedicate time to activities that promote relaxation and enjoyment, such as reading, listening to music, practicing hobbies, or spending time in nature.

Limit Screen Time: Reduce exposure to screens, particularly before bedtime. Excessive screen time, especially on electronic devices, can interfere with sleep patterns and contribute to feelings of stress or anxiety.

Seek Professional Help: If you're struggling with mental health issues such as depression, anxiety, or other concerns, don't hesitate to seek help from a mental health professional. Therapy, counseling, or medication can be valuable resources for improving mental well-being.

Prioritizing mental and physical health requires ongoing effort and self-awareness. It's important to listen to your body and mind, and make choices that support your overall well-being.