It is important to recognise the impact just hearing about domestic and family violence can have on you as a health professional. Below are some tips on how to look after yourself whilst dealing with difficult situations.

 

Safety

Always keep your own safety in mind – never meet with clients/patients alone if you are unsure of the potential for violence. Think about your workplace and environment and ensure you have options to safely and quickly exit if needed. Avoid confrontation. Remain calm with agitated clients. Reflect feelings (rather than dismissing or minimising them).

Depending on your work environment, consider having a duress alarm as well as minimising any access to means of harm such as scolding hot water.

In an emergency, call 000.

 

Vicarious trauma

There is substantial evidence to show that repeated exposure to the trauma of others can itself become a form of trauma. This is different to ‘burnout’, where persistent workplace stress takes its toll emotionally. Vicarious trauma has symptoms in common with PTSD and clinical depression. This can include sleep disturbance, nightmares, and intrusive cognitions, which can substantially alter a worker’s perception of their safety, security and place in the world if left unchecked.

Useful strategies for avoiding vicarious trauma include:

• Mindfulness
• Distraction
• Debriefing through supervision
• Maintaining good social connections inside and outside the workplace
• Actively pursuing a self-care routine.

 

Self-care strategies

Self-care is most effective when practised both within and outside of the workplace. It includes many activities, such as eating well, getting enough sleep, celebrating wins, learning a new skill, or exercising.

 

Professional self-care

Professional self-care involves activities undertaken in the workplace that enables you to maintain professional standards and high levels of engagement. Here are some examples:

• Engage in regular consulting with appropriate team members / managers.
• Participate in a social interest group with peers.
• Take regular breaks.
• Maintain a work-life balance, using annual leave spread throughout the year.
• Attend professional development programs and embrace supervision and quality assessment activities.
• Ensure rostered days off are consecutive where possible.
• Celebrate wins.
• Create a work self-care plan.
• Engage in debriefing and Employee Assistance Programs that may be available in your workplace.

 

Physical self-care

Physical self-care involves activities that improve physical health for optimum functioning throughout daily life. Here are some examples:

• Develop a regular sleep routine and try to get between 6-8 hours of sleep each night.
• Aim for a healthy, balanced diet and know what foods work best for your body and health or as advised by your treating health practitioner.
• Drink enough water to stay hydrated or as advised by your treating health practitioner.
• Exercise regularly or as advised by your treating health practitioner.
• Leave your desk to move your body when possible.

 

Psychological self-care

Psychological self-care involves taking part in activities that help you to feel clear-headed, mindful, creative and allow you to take on challenges in your work and personal life. Here are some examples:

• Keep a reflective journal.
• Read books / journals / articles that interest you.
• Take part in extra-curricular activities or hobbies.
• Ensure to make space for relaxation and time away from screens.
• Spend time with friends / family.
• Make time for self-reflection and celebrate wins no matter how small.
• Voice any work concerns or stresses to managers.

 

Emotional self-care

Emotional self-care involves doing activities that care for your emotional needs and balance stress factors. Here are some examples:

• Create professional boundaries.
• Experience emotions without judgment, guilt, or embarrassment.
• Turn to professional supports when feeling overwhelmed.
• Practise self-compassion.
• Talk to trusted friends / family for support outside the workplace.

 

Relationship self-care

Relationship self-care relates to building and maintaining healthy, supportive relationships in and outside of work. Here are some examples:

• Arrive to work and leave on time every day.
• Be aware of and respect other team members’ boundaries and needs.
• Ensure diversification of relationships e.g. friends that are not associated with work.
• Engage in regular teamwork.

 

MensLine Australia is a free telephone and online counselling service offering support for Australian men anywhere, anytime. The service is open 24/7 and is delivered by professional counsellors.  Call 1300 78 99 78.