Even before the global pandemic, healthcare professionals have dealt with many difficult challenges daily: the long hours, high-stress situations, and the lack of a work-life balance, which all contribute to mental health struggles, including job burnout, anxiety, and depression. This Mental Health Awareness Month, we discuss three essential mental health tips that healthcare professionals should practice daily to prioritize their mental health, enhance their relationships, and improve their quality of life.
Eat mood-boosting and nutritious foods
It’s no secret that eating a healthy diet greatly benefits the body and reduces the risk of acquiring chronic noncommunicable illnesses including diabetes, heart disease, and cancer. But its benefits don’t stop there: A good diet also protects the brain from cognitive challenges and enhances the way people feel.
Multiple studies have shown how the Mediterranean diet (which encourages people to take in more vegetables, fruits, nuts, and heart-healthy fats) and the traditional Japanese diet (which is rich in fish, seafood, and plant-based foods) can reduce the risk of depression to 25% to 35% compared to eating a typical western diet. The Western diet, which is usually associated with foods that have high amounts of refined sugar and fat, is harmful to the brain and is associated with poor cognitive function and a worsening of mood disorder symptoms, including depression. This finding is supported by other large population studies that found a correlation between eating nutrient-dense foods, less depression, and greater levels of happiness, life satisfaction, and mental well-being.
In addition, feelings of irritability and depression brought about by fatigue can be thwarted by eating slow-release carbs and keeping your sugar levels steady throughout the day. Incorporating foods that release energy slowly, such as quinoa, legumes, nuts, fresh fruits, and vegetables such as butternut squash, carrots, and corn, can help you keep a healthy blood sugar level.
Before the start of your hectic workweek, you can meal prep healthy food to bring to work — it will ensure that you consistently eat healthy food, save you money, and reduce the amount of food waste. You should also opt to much on healthy snacks to keep your energy and mood up during your shift, including Greek yogurt, cheese, crackers, and cut-up fruits, and avoid drinking energy drinks, soda, and too much coffee.
Move your body
Not only does staying active benefit your physical health, but it also does wonders for your mental health by enhancing brain health, improving sleep quality, and reducing the risk of anxiety and depression.
We know how emotionally, mentally, and physically taxing long shifts can be — most times, after work, all you want to do is go home, eat, watch your shows, and sleep. But even just a few minutes of daily activity can help individuals feel calmer and more awake. According to reports, 30 to 35 minutes of low-intensity aerobic exercise done three to five days a week for 10 to 12 weeks can increase enthusiasm and alertness. Meanwhile, another study found that low and moderate physical activity, such as gardening and walking, can reduce the risk of depression by 23% to 26%.
Find an enjoyable physical activity every day, whether it’s walking around the neighborhood, biking around the city, or doing Zumba. If you prefer exercising at home — especially when your shift ends at an unusual time — consider using exercise apps that have been found to reduce depressive symptoms in healthcare workers who used such apps for at least 80 minutes per week over 12 weeks.
Remain connected with friends and loved ones
Like everyone else in the world, regardless of your extroversion and introversion levels, you are wired to be partial to social connectedness. Being socially connected affects your overall health, life expectancy, and well-being.
Something we’ve all learned throughout the pandemic is how loneliness gravely impacts our mental health. The lack of a social connection has been proven to be worse than obesity, smoking, or a sedentary lifestyle when it comes to health risks and is considered to be a public health epidemic.
Share a fun moment with your work pals, especially when things get busy and challenging at work. Social support from work colleagues can improve job satisfaction, performance, and wellness. Don’t forget to stay connected with your friends by calling them or sending them messages — or funny memes, reels, or TikTok videos.
Don’t forget to make plans with loved ones and friends on your days off. Try to disconnect from work when you’re not at work by not opening emails or doing other work-related tasks.
If you work on the night shift, find other friends who work the same hours as you and spend time with them. You can also look for window hours when you and your day-shift friends and family members can meet up. For example, you can set up an early morning breakfast date after your shift ends or a dinner date before your shift starts.
