Taking care of ourselves so we can take care of others: the mental health of healthcare professionals

Today we wish to address a fundamental issue: how frontline work affects our mental health and what we can do, in a simple and accessible way, to take care of ourselves as best we can, especially in high-pressure contexts. 

Mental health is important for everyone, but for those who work in this sector it is fundamental. Every day we are exposed to a strong emotional load, in constant contact with the pain and suffering of others. In many of our countries this challenge becomes even more difficult, as we work with communities facing conditions of great hardship.

Added to this is a heavy workload. The days are often long and it is easy to fall into a rhythm in which we continuously give of ourselves without taking breaks to recharge. Many times, we keep on going until we are completely exhausted. Furthermore, culturally we have learned to resist, to be strong and to move forward without pause, leaving little room for taking care of ourselves.

For this reason, self-care is not a luxury: it is a necessity. It is the only way we can continue to offer the best of ourselves to our patients and their families.

Understanding stress in order to manage it

Stress is a normal and necessary psychological response. In fact, it is useful. It prepares us to react to threats. Nevertheless, we are not made to endure high levels of stress for long periods.

Although we sometimes feel as if we are doing our best under pressure, prolonged stress over time leads to fatigue and exhaustion. That is why it is critical to recognize our stress levels and take action before we deplete our resources.

As healthcare professionals, we are particularly exposed through work overload, extended shifts, constant contact with trauma, bereavement and human suffering, and often our resources are limited. Added to this are our personal, family and financial needs.

When resources run out: burnout and compassion fatigue

Burnout doesn't happen overnight. It generally affects three areas – the physical, psychological and cognitive. When these "tanks" empty, burnout takes over.

Burnout is a state of extreme fatigue associated with chronic stress. It can take different forms such as difficulty sleeping, problems concentrating, loss of motivation, memory lapses, and even difficulty in making decisions.

Another frequent phenomenon is compassion fatigue. It occurs when our “emotional tank” empties: we struggle to empathize, become irritable, and begin to perceive patients as a burden. At this point, the most important thing is to recharge that emotional tank.

These are common experiences. The vast majority of healthcare professionals have experienced them at least once, especially in challenging contexts such as the pandemic.

The impact of secondary trauma

In addition, we are constantly exposed to the trauma of others. This phenomenon is known as secondary trauma. Although we have clinical tools, it is often not enough to avoid its impact.

We may begin to experience symptoms similar to those of our patients: irritability, sadness, a sense of emptiness, physical pain, sleep disturbances, or difficulties at work such as mistakes or emotional detachment.

Often these signs are considered “part of the job,” but they shouldn't be. Recognizing them in time is essential to being able to intervene.

The window of tolerance: a tool to understand ourselves

When stress and trauma accumulate, we enter states of emotional dysregulation. In this context, the concept of a "tolerance window" is useful.

• When we are within this window, we are able to manage our emotions, think clearly, and function properly.

• When we come out of it, we may encounter: 

  • Hyperactivation: intense anxiety, impulsivity, emotional overload.

  • Hypoactivation: detachment, apathy, emotional numbness.

Prolonged stress narrows this window, making it easier to lose emotional balance. For this reason, it is important not only to realize when we come out of it, but also to work to broaden it.

Simple strategies for everyday life

Small actions, carried out over time, can help us regulate our nervous system and regain a state of balance.

At the individual level

• Breathing mindfully is one of the most effective tools for regulating the nervous system.

• Taking short breaks during the day.

• Reducing our expectations and practice self-compassion.

• Hydrating properly.

• Body control: asking ourselves “how is my body today?".

• Giving a name to what we feel, since expressing emotions in words helps to process them.

At the team level:

• Promoting moments of dialogue and support between colleagues.

• Taking breaks together for example, for a snack or a short meeting.

• Asking “How are you?” with sincerity … and listening. 

At the institutional level

• Promoting opportunities for reflection and self-care.

• Encouraging flexibility in requests when possible.

• Leading by example, demonstrating empathy and attention to teams.

Rely on what we already have

Our Latino culture is also an important provider of resources. Emotional bonding, expression of affection, music, dance, food, and rituals are valuable ways to recharge.

We are resilient, but it is important to recognize this and to use these resources in a thoughtful and deliberate way.

Asking for help is part of self-care

There will be times when, despite our efforts, resources will not be enough. In these cases, asking for help is not a weakness, but a necessity.

Professional support, psychological accompaniment and community can be critical for regaining balance and strengthening our ability to face challenges.

Summing up

Taking care of ourselves is not an option. It is a necessary condition so that we are able to continue taking care of others.

Small gestures, repeated over time, can make a big difference. And let us remember that we are not alone in this, that support and bonding with others are also part of the care.


Thanks to the Cabrini Global Health Commission for this article.