Focus on Employees
Five Steps to Coping During Wartime
In the midst of the uncertainties of war, it is important to pay attention to the basics of self-care. Without self-care, we cannot be a benefit to ourselves or anyone around us. Here are some basic recommendations to help you cope with the added anxiety of being at war.
- Take Care of Yourself
- Get adequate rest. (7-9 hours of sleep per night)
- Eat regular, well balanced meals.
- Exercise. (Check with your doctor before beginning any program of exercise.)
- Refrain from abuse of drugs, alcohol, tobacco, and caffeine.
- Take adequate but reasonable safety precautions.
- Maintain a normal routine (as much as possible).
- Keep informed, but limit exposure to news and media. (especially before bedtime)
- Make time to relax, to celebrate and laugh when you can.
- Accept your own feelings without judgment
- Stay Connected to Others
- Be with people you care about.
- Talk about your thoughts and feelings to family and friends.
- Ask how others are doing (especially children) and take time to listen.
- Maintain Perspective on Life
- Remember, you are not alone.
- Choose to be optimistic. (This situation is not permanent.)
- Stay in touch with your own values and beliefs.
- Find reasons for wonder, awe and gratitude.
- Keep a journal to help get your thoughts and feelings out where you can see them.
- Get Involved in the Solutions
- Find a healthy outlet for stress.
- Express your creativity or get involved in your favorite hobby.
- Work to understand the nature of current problems.
- Be a part of the solution to make something better for someone.
- Join the worthy efforts of like-minded people.
- Get Help when it’s Time: It is time to get help if:
- You feel overwhelmed or worried most of the time.
- You feel “stuck” or trapped with no hope of things getting better.
- The way you feel is affecting your sleep, your eating habits, your job, your
- relationships, your everyday life.
- Your mind goes round and round in circles and it's not getting any better.
- You notice some of the warning signs listed below.
Warning Signs - When to Get Professional Assistance
Warning signs that may require professional assistance include but are not limited to:
Changes in Feelings
- Anger or irritability
- Feelings of persistent hopelessness/helplessness
- Sadness or depression
- Nervousness, fear or anxiety
- Emotional numbness
- Inadequacy or guilt
Changes in Thinking
- Difficulty concentrating or forgetfulness
- Confusion
- Self-doubt
- Difficulty making decisions
- Intrusive mental images or nightmares
- Expectations of certain disaster or doom
- Thoughts of harming self or others
Changes in the Body
- Weakness, fatigue or loss of energy
- Dizziness, headaches and/or back pain
- Upset stomach, persistent heartburn, GI distress, nausea, vomiting
- Muscle tension or trembling
- Rapid heart beat and/or elevated blood pressure
- Sweating or chills
- Skin conditions, hives or rashes
Changes in Behavior
- Changes in activity level
- Social withdrawal or isolation
- Restlessness, agitation or pacing
- Outbursts of anger, impatience, frustration
- Eating or appetite changes
- Sleep disturbance/insomnia (too little or too much sleeping)
- Increased use of alcohol or drugs, caffeine
- Addictive and compulsive behaviors (eating disorders, self mutilation, compulsive sex, addictive gambling, recklessness and unnecessary risk-taking
Important: These are general recommendations and guidelines for educational purposes only and may not apply to your specific situation. It is recommended that you consult your doctor or a medical professional whenever you have any questions or concerns about the health or well-being of yourself or another person.
©2003 APS Healthcare Bethesda, Inc., all rights reserved