{"id":2461,"date":"2019-07-05T21:01:48","date_gmt":"2019-07-06T01:01:48","guid":{"rendered":"https:\/\/www.syracusewomanmag.com\/?p=2461"},"modified":"2019-06-25T21:03:12","modified_gmt":"2019-06-26T01:03:12","slug":"self-care-public-servants-need-self-care-too","status":"publish","type":"post","link":"https:\/\/www.syracusewomanmag.com\/?p=2461","title":{"rendered":"Self-care: Public servants need self-care, too"},"content":{"rendered":"<p>By Nichole A. Cavallaro<\/p>\n<p>&nbsp;<\/p>\n<p>It\u2019s extremely important to be mindful of the mental health and wellness of women in service \u2014 veterans, first responders, elected officials, journalists. They see things, hear things, feel things, smell things that many of us may not have been exposed to. To be fair, those experiences also affect medical and mental health professionals, law enforcement officers, public service and state employees, among many more. Due to the amount of trauma I tend to see and hear in my work, it is extremely vital that working women get the help and support they need when they are feeling stressed from their jobs, social expectations and personal life. This is when that infamous term self-care comes out! For some, self-care is a mere \u201cto do\u201d or an indulgent or pleasant experience. For most women (and I\u2019m willing to be my money on this), we don\u2019t take the time to give ourselves that self-care. But I\u2019m going to cut to the chase and give you some tools that are indicative of many of roles as first responders.<\/p>\n<ul>\n<li>If possible, limit your time working alone by trying to work in teams. It\u2019s never a sign of weakness to ask for help or assistance. The bonds that are created through times of crisis with a shared interest in saving others is irreplaceable.<\/li>\n<li>Responders experience stress during a crisis. When stress builds up it can cause:\n<ul>\n<li>Burnout \u2014 feelings of extreme exhaustion and being overwhelmed.<\/li>\n<li>Secondary traumatic stress \u2014 stress reactions and symptoms resulting from exposure to another individual\u2019s traumatic experiences, rather than from exposure directly to a traumatic event.<\/li>\n<\/ul>\n<\/li>\n<li>Coping techniques like taking breaks, eating healthy foods, exercising and using the buddy system can help prevent and reduce burnout and secondary traumatic stress. Recognize the signs of both of these conditions in yourself and other responders to be sure those who need a break or need help can address these needs.<\/li>\n<li>Responder self-care techniques:\n<ul>\n<li>Limit working hours to no longer than 12-hour shifts.<\/li>\n<li>Work in teams and limit amount of time working alone.<\/li>\n<li>Write in a journal.<\/li>\n<li>Talk to family, friends, supervisors, and teammates about your feelings and experiences.<\/li>\n<li>Practice breathing and relaxation techniques.<\/li>\n<li>Maintain a healthy diet and get adequate sleep and exercise.<\/li>\n<li>Know that it is okay to draw boundaries and say \u201cno.\u201d<\/li>\n<li>Avoid or limit caffeine and use of alcohol.<\/li>\n<\/ul>\n<\/li>\n<li>It is important to remind yourself:\n<ul>\n<li>It is not selfish to take breaks<\/li>\n<li>The needs of survivors are not more important than your own needs and well-being \u2014 and this is because you are not helping anyone if you can\u2019t take care of yourself.<\/li>\n<li>Working all of the time does not mean you will make your best contribution.<\/li>\n<li>There are other people who can help in the response.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Responding to disasters or crisis can be both rewarding and stressful. Being mindful that you have stress and coping with it as you respond will help you stay balanced, and this will allow you to keep helping those who are affected. It is also to take care of yourself if you have a family at home that you return to. Your mental health and wellness are vital to them as well as yourself, as you are basically on the front lines. Be gentle, patient and kind to yourself!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Nichole A. Cavallaro &nbsp; It\u2019s extremely important to be mindful of the mental health and wellness of women in service \u2014 veterans, first responders, elected officials, journalists. They see things, hear things, feel things, smell things that many of us may not have been exposed to. To be fair, those experiences also affect medical&hellip;<\/p>\n","protected":false},"author":3,"featured_media":2462,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[126],"tags":[888,716],"class_list":["post-2461","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-public-servants","tag-self-care"],"gutentor_comment":0,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/06\/female-police-officer-standing-next-600w-138753710.jpg?fit=1000%2C662&ssl=1","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":2430,"url":"https:\/\/www.syracusewomanmag.com\/?p=2430","url_meta":{"origin":2461,"position":0},"title":"SELF-CARE: Men\u2019s mental health matters, too","author":"Sarah Hall","date":"June 4, 2019","format":false,"excerpt":"By Nichole A. Cavallaro \u00a0 I recently read an article in Men\u2019s Health Magazine by Robert Hicks\u00a0and\u00a0Edward Cooper. It was pretty interesting because it got right to the point of men\u2019s mental health and the wellness surrounding it. And guess what, fellas - mental health and wellness is not just\u2026","rel":"","context":"In &quot;Health&quot;","block_context":{"text":"Health","link":"https:\/\/www.syracusewomanmag.com\/?cat=126"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/05\/therapy.jpg?fit=1200%2C768&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/05\/therapy.jpg?fit=1200%2C768&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/05\/therapy.jpg?fit=1200%2C768&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/05\/therapy.jpg?fit=1200%2C768&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/05\/therapy.jpg?fit=1200%2C768&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2655,"url":"https:\/\/www.syracusewomanmag.com\/?p=2655","url_meta":{"origin":2461,"position":1},"title":"SELF-CARE: Philanthropy: Solving the social problem of mental wellness","author":"Staff","date":"November 2, 2019","format":false,"excerpt":"By Nichole A. Cavallaro \u00a0 \u201cPhilanthropy\u00a0can be broadly defined as love for humankind.\u201d Philanthropy exists to improve the wellbeing of humankind in preventing and finding a solution to social problems. Philanthropy is not to be mistaken as charity.\u00a0Charity\u00a0works to eliminate the suffering caused by problematic areas in society, while philanthropy\u2026","rel":"","context":"In &quot;Features&quot;","block_context":{"text":"Features","link":"https:\/\/www.syracusewomanmag.com\/?cat=101"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/10\/kat-yukawa-K0E6E0a0R3A-unsplash.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/10\/kat-yukawa-K0E6E0a0R3A-unsplash.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/10\/kat-yukawa-K0E6E0a0R3A-unsplash.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/10\/kat-yukawa-K0E6E0a0R3A-unsplash.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/10\/kat-yukawa-K0E6E0a0R3A-unsplash.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2377,"url":"https:\/\/www.syracusewomanmag.com\/?p=2377","url_meta":{"origin":2461,"position":2},"title":"SELF CARE: What is postpartum anxiety?","author":"Staff","date":"May 4, 2019","format":false,"excerpt":"By Nichole A. Cavallaro \u00a0 If you\u2019re familiar with my writing in here, you\u2019ll remember that I used to write about the Fashion and Lifestyle piece conjunction to the magazine\u2019s theme of the month. After some planning and wondering, I will now be able to write what I am professionally\u2026","rel":"","context":"In &quot;Health&quot;","block_context":{"text":"Health","link":"https:\/\/www.syracusewomanmag.com\/?cat=126"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/affection-baby-barefoot-415824.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/affection-baby-barefoot-415824.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/affection-baby-barefoot-415824.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/affection-baby-barefoot-415824.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/affection-baby-barefoot-415824.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2383,"url":"https:\/\/www.syracusewomanmag.com\/?p=2383","url_meta":{"origin":2461,"position":3},"title":"INSPIRE: Lisa Alford","author":"Staff","date":"May 4, 2019","format":false,"excerpt":"By Jessica Collins Lisa Alford\u2019s favorite poem is Max Ehrmann\u2019s \u201cDesiderata.\u201d \u00a0 \u201cGo placidly\u00a0amid the noise and the haste,\u201d Ehrmann wrote in the 1927 poem, \u201cand remember what peace there may be in silence. As far as possible, without surrender, be on good terms with all persons.\u201d \u00a0 Lisa said\u2026","rel":"","context":"In &quot;Features&quot;","block_context":{"text":"Features","link":"https:\/\/www.syracusewomanmag.com\/?cat=101"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/dsc-4093.jpg?fit=1200%2C853&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/dsc-4093.jpg?fit=1200%2C853&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/dsc-4093.jpg?fit=1200%2C853&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/dsc-4093.jpg?fit=1200%2C853&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2019\/04\/dsc-4093.jpg?fit=1200%2C853&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2794,"url":"https:\/\/www.syracusewomanmag.com\/?p=2794","url_meta":{"origin":2461,"position":4},"title":"SELF-CARE: What Is Self-Love?","author":"Staff","date":"February 3, 2020","format":false,"excerpt":"By Nichole A. Cavallaro \u00a0 First, I can tell you what it\u2019s not. It\u2019s not at your expense. It\u2019s not someone doing nice things or giving you nice things. It is not exhausting, harmful or unhealthy. Loving yourself, or being selfish (the good selfish), is your self-maintenance. You are, in\u2026","rel":"","context":"In &quot;Features&quot;","block_context":{"text":"Features","link":"https:\/\/www.syracusewomanmag.com\/?cat=101"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2020\/01\/love-romantic-bath-candlelight-3188.jpg?fit=795%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2020\/01\/love-romantic-bath-candlelight-3188.jpg?fit=795%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2020\/01\/love-romantic-bath-candlelight-3188.jpg?fit=795%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2020\/01\/love-romantic-bath-candlelight-3188.jpg?fit=795%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":2199,"url":"https:\/\/www.syracusewomanmag.com\/?p=2199","url_meta":{"origin":2461,"position":5},"title":"For a Good Cause: Marla Byrnes, NAMI Syracuse","author":"Sarah Hall","date":"January 2, 2019","format":false,"excerpt":"Tell me about the history of NAMI Syracuse. NAMI Syracuse was established in 1981 as promise by a group of local families impacted by mental illness. They were appalled by the lack of services for the mentally ill and they were tired of the psychiatric system blaming them for their\u2026","rel":"","context":"In &quot;Causes&quot;","block_context":{"text":"Causes","link":"https:\/\/www.syracusewomanmag.com\/?cat=104"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2018\/12\/Marla-Byrnes.jpg?fit=1200%2C799&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2018\/12\/Marla-Byrnes.jpg?fit=1200%2C799&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2018\/12\/Marla-Byrnes.jpg?fit=1200%2C799&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2018\/12\/Marla-Byrnes.jpg?fit=1200%2C799&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.syracusewomanmag.com\/wp-content\/uploads\/2018\/12\/Marla-Byrnes.jpg?fit=1200%2C799&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/posts\/2461","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2461"}],"version-history":[{"count":1,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/posts\/2461\/revisions"}],"predecessor-version":[{"id":2463,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/posts\/2461\/revisions\/2463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=\/wp\/v2\/media\/2462"}],"wp:attachment":[{"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.syracusewomanmag.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}