Self Care for Health Care Providers

To the wonderful healthcare providers who have worked and continue to work so hard to

care for others. 👨‍⚕️👩‍⚕️🏥

Take care of yourself! The rates of depression, burnout, insomnia, self-harm, and compassion fatigue are on the rise during this pandemic.

The paradox of being a healthcare professional is that even though we care for others, we often lose sight of our health and habits among our busy day-to-day lives.

So how do we step out of what feels like a bind so that we can care for ourselves as we care for others?

We wanted to provide you with a quick and dirty self-care list that you can start doing immediately to help curb the chronic stress.

- Manage stress levels: We may not be able to avoid stress in our lives; luckily, there are many different techniques to reduce stress. Relaxation techniques. Deep breathing exercises, listening to music or practicing mindfulness. 🧘🎵

- Exercise on a regular basis: If you are short on time, an at-home workouts will still benefit your health. Try push-ups, pull-ups, lunges or squats, and abdominal exercises. Or, try kettlebell swings for a full body work out. 🏋️‍♀️💪🚴

- Eat a balanced and nutritional diet: you’re on the go, it can be easy to grab the nearest candy bar for a quick, sugary pick-me-up—but that short-term high is not worth the harm it is doing to your mind and body. If you have time, plan a grocery trip once a week to buy fresh fruits and veggies. Bring healthy snacks—like fruits, cheese, or nuts— for when you’re short on time. If your schedule is unpredictable, or very busy, set aside time once a month to cook meals in bulk and freeze them. Later on, when you are tired after a long day, you will be able to get home and pop a pre-made (but home cooked!) meal into the oven. 🥩🥑🥗

- Get a good night’s sleep: If you replace sugary foods and processed carbohydrates with food that gives you long-lasting energy (like protein-rich foods, fruits, and vegetables), your body will be able to enter into the deeper phases of sleep without interruption, giving you a more restorative night’s rest. 😴

- Give yourself permission to feel good: Being in a system that has selected and trained you largely for your ability to suppress these feelings, this principle may seem ridiculous to you. As you explore the activities that restore you and begin to experience the feeling of joy generated internally from the connection of mind and body, you WILL actually start to feel good! 😁

Want more personalized strategies, our Naturopathic Doctors at Epione Health are here to guide you.


108 Second St. E, Unit 4

Cornwall, ON


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"He who has health has hope; and he who has hope has everything." 

- Thomas Carlyle