I know that many of you are quietly working away. Your gift is beautiful and you are changing the world. But the world needs you rested too.
-Heather Leson, President Humanitarian OpenStreetMap Team -email@example.com
Tips For Humanitarian Volunteer Self-care… From Experience
- Set boundaries. If struggling to do so, you may need to reach out for support.
- Rationalization is a dangerous mechanism. It doesn’t matter the types of tasks you assign or complete: you still need to practice self-care and enhance well-being.
- Do no harm: don’t bring affected population into your decision-making if you lack the ability to think clearly, overwhelmed or are suffering from sleep deprivation or insomnia. You are incredibly more useful when your head is on straight.
- Do no harm: if you are a leader, what kind of example are you setting for your team? People look up to you and are most likely are following your lead.
- You are not alone! Other disaster response and humanitarian volunteers have experienced burnout, compassion fatigue, anxiety, toxic stress, and other physical and mental issues. Support is available if you just ask for it!
- You are a human being. You will make mistakes. You are susceptible to the circumstances you are in and exposed to.
- Coordinators or leaders, it may seem like it all falls on you. It doesn’t. Life happens, events can never be fully controlled. Your sole mission isn’t being present every minute. You are more effective when you allow yourself to sleep, eat, take breaks, and breathe. If you’re worried about leaving your crew, take breaks together.
- Remember that the fact that you are providing aid or responding does not harden you from being personally vulnerable to disturbing content, no matter how you’ve coped in the past.
- Asking for help shouldn’t have shame or stigma attached. Make self-care a top priority and focus, not what others think. It is absolutely to critical reach out if you can’t cope anymore.
- Suppression, bottling up emotions and dishonesty are not coping mechanisms!
- Difficulty thinking and performing simple tasks means your brain needs rest.
- Be proud you are smart enough to recognize the need to rest, take care of yourself and/or reach out for help.
- Listen to your body. If you don’t feel well, or can barely keep your eyes open then rest, don’t rationalize. Physical cues from your body mean you need to act now, or suffer later.
- Observe yourself from time to time to make sure you’re in a healthy place emotionally, and mentally.
- Refresh and revitalize! Listen to your favorite music, read a book, enjoy the outdoors, do something you love.
- Stay hydrated. How much water are you drinking versus coffee? If you don’t prefer water, there are other choices, non caffeinated and healthy.
- Spend uninterrupted time with those you love. Log off, stay off. They need and deserve your love and time. You do too.
- Respect yourself and your well-being. If scheduled and dreading the next time you volunteer, don’t. Tell your coordinator you will not available. Talk to someone you love or trust.
- Don’t be talked into working longer than you planned. Just because someone isn’t present doesn’t mean it’s automatically your responsiblity to take their place.
- Keep a log of hours worked. If you don’t have an official schedule, keep one. See for yourself how long those “few extra minutes” turned into.
- Consider the value in preserving your long-term ability to help others.
Relevant Self Tests
Tests don’t diagnose, but they are useful for evaluation and self-reflection.
Life Stress Test
PDF DIRECT LINK: http://www.compassionfatigue.org/pages/lifestresstest.pdf
Professional Quality of Life Scale Test
PDF DIRECT LINK: http://www.proqol.org/uploads/ProQOL_5_English_Self-Score_3-2012.pdf
Compassion Fatigue Test
HTML ONLINE TEST: http://www.compassionfatigue.org/pages/cfassessment.html
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