Check in with yourself.
How heavy is your cognitive load? Cognitive load is a term used to describe the daily demands on our mental workspace. We receive new input and information each day, and it can be a lot to process if not managed mindfully.
In addition to every-day and job-related stressors, we have all experienced the weight and uncertainty of the COVID-19 pandemic. With such busy days it is important to make a habit of checking in with yourself to address how you are managing your cognitive load. If this is something you are not currently doing, it may seem like a lot, but the benefits are immeasurable.
Checking in with yourself is simple and does not take long; take a moment to think about how you are doing and what you need if you are not doing well. After a while, checking in on yourself will become just another part of your daily routine. Acknowledging your emotions is key to managing them well and puts you in control of how you cope. Here are four steps on how to start checking in with yourself to address your needs:
1. Acknowledge how you feel.
As you start or end your day, stand in front of a mirror, look at yourself and put words to what is going on in your mind and body at the moment. Saying it out loud connects the mind and body. Taking this moment to look at yourself and verbalize how you're doing is a great way to prepare yourself for the day in a proactive way.
2. Struggling with something? Identify the source.
What happened or is happening that is making you feel a certain way? Say it out loud. Identifying the source is empowering and validating, and we need to do that for ourselves now and then. Even if you cannot control the source, using proper resources and support can help you manage how you perceive that stimulus and how you respond to it.
3. Stay open. Be honest with yourself.
Accept what you're feeling and don't push it away. It is OKAY to not be OKAY. Allowing yourself to feel different emotions is important and part of being alive. Being effected by something sad, brutal, unexpected, frightening, unfair, scary, unpredictable or even just incredibly odd elicits an emotional response. When you work in an occupation with chronic stress, empathy and concern for others can become overwhelming for many. Carrying these difficult feelings without addressing them gets heavy.
4. Work through that feeling.
Allow yourself to take time for this step. You do not have to feel better right away. Say thanks for the good things going on and acknowledge the negative feelings you are experiencing, be it pain, unease or sadness. Take that next step to do something positive to cope with those negative feelings. It may take a few tries to find the coping mechanism that works for you. Everyone is different. Talk about it with a trusted loved one. Tell them what you're working on so they can learn how to support you and maybe join you in trying different positive outlets. Don't be afraid to ask for professional assistance if you need to. There are many resources available. See the resources below:
RESOURCES
Here are several EXTERNAL resources you can use today or any time to safely communicate your needs and learn about options for help and support. You do not have to currently be in a severe crisis to use these resources, especially SELF. There are many situations that using these resources may be appropriate for: if you're feeling uneasy, unsettled, not yourself, can't get something off of your mind, have noticed a new habit is becoming unhealthy, difficulty sleeping, struggling with grief, having more bad days than good, or just don't know how to handle everything on your plate. Reach out. Utilize resources. Receive support.
SELF (Strive Employee Life Family) is the name of MoDOC's Employee Assistance Program. SELF has partnered with ComPsych® to provide someone to talk to and resources to consult whenever and wherever you need them. To understand what all is offered through our EAP, check out this Flyer or this short Video or, call 800-808-2261 anytime.
Please note, our EAP is not a CRISIS line. Instead, it is for scheduling care for a future date. In the event of a crisis that needs immediate assistance, contact a crisis line (like the ones below), or dial 911.
Missouri's network of crisis hotlines, Access Crisis Intervention, offers immediate crisis assistance by a trained provider. To locate the ACI crisis line in your area, follow the link.
Safe Call Now: Call 206-459-3020 for free, 24/7, confidential crisis line and support.
Crisis Text Line: Text MOSAFE or BADGE to 741741 anytime to chat with a crisis counselor anonymously.
Positive Outlet Examples: talking with someone you're comfortable with, preparing and sharing a meal, exercise, woodworking, gardening, bowling, painting, fishing, playing music, getting outside and breathing in fresh air, learning a new skill or craft. Just about anything that benefits your mind, body or spirit without being detrimental to your wellness is a positive outlet.
Article: 50 Ways to Constructively Channel Negative Emotions
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