October 10th is World Mental Health Day, a global opportunity to raise awareness about mental health issues and mobilise efforts in support of mental health. We understand the unique challenges faced by medical professionals, especially those working in extreme or high-pressure environments.
We reached out to our WEM family, giving them the opportunity to share their top tips and resources for maintaining mental health in the demanding field of extreme medicine. Here’s what they had to say:
Prioritise Self-Care
Sarah Spelsberg, Director of US Operations for WEM (@spelsie_sarah_catherine), emphasises the importance of self-care:
- “Prioritise Self-Care: Regularly engage in physical activity, healthy eating, and adequate sleep. Have an artistic or exercise outlet. SLEEP. Taking care of your body is key to maintaining mental resilience in high-stress environments.”
- “Set Boundaries and Debrief: Create emotional boundaries between work and personal life, and participate in debriefing sessions with colleagues to process difficult cases and avoid carrying stress home. It is not your fault you are just trying to help.”
- “Seek Support and Use Resources: Don’t hesitate to seek professional mental health support when needed. Many organisation’s offer counselling or peer-support programs specifically for healthcare workers.”
Sarah adds, “You are not alone. We all carry ghosts with us. Do not suffer in silence. Make sure any and all coping mechanisms are sustainable. Working out and art is sustainable. Drinking alcohol is not sustainable.”
Open Communication and Understanding
Karen O’Neill, Advanced Clinical Practitioner and Humanitarian Aid Nurse (@karimaryoneill), stresses the importance of open communication:
“Mental health + wellbeing is as important as physical health. Openly discuss the needs, fears + concerns of someone struggling with mental illness. Ignoring it increases isolation. Talking about mental illness doesn’t make things worse for the person who might be struggling. Don’t invalidate feelings with toxic positivity e.g. statements like ‘you have so much good in your life: house/ career/ relationships/ kids etc’, or ‘just think positively.’”
O’Neill advises, “Ask what might help/s that individual. Try to gain insight not approach mental illness with preconceived stereotypical beliefs. Remember everyone’s battles are different despite some commonalities. Healing + recovery from mental illness is not linear. One day the sun can shine, the next the darkness is there without a trigger. Sometimes mental illness doesn’t make sense so just be willing to hold that persons hand however that may look, be patient + always be kind.”
She concludes, “No one is immune to mental health problems, no matter how strong or resilient you think you are – it can happen to you or a loved one or a friend. In a world where we can be anything, be kind.”
Find and Record the Glimmers
Gemma, an ED Nurse (@outdoor.gems), emphasises the importance of positivity, especially during expeditions:
“Find and record the glimmers! Glimmers are a great way to track the positivity of Expedition. The sun ray through a jungle canopy, the sound of an ocean, the achievement your team had in ascending that mountain. The fact no one had d+V that day. Record them all down in a note to self.”
Gem also highlights the unique aspects of mental health on expeditions:
“1/4 adults will struggle with mental health. They won’t all struggle with mental health on expeditions though. Restorative nature of the environment, the endorphins from the activity and achievements really help people.”
Tips for Expedition Mental Health:
- Look after your own mental health – find that half hour where you can be uninterrupted for small things.
- Set boundaries with your group, such as a evening ritual of early bed to read in your hammock, or a set do not disturb time whilst washing/eating.
- Understand the psychology of expeditions: new environment, culture, people, food, activities, and being away from comfort, home, and family.
- Know what to expect in team dynamics. Use Tuckman’s model, have team games ready, and look at personalities.
- Be aware of the cultural context around mental health in your location.
- For humanitarian aid settings, check if your NGO has a clinical psychologist or other mental health workers available.
- Have a plan for supporting someone you’re worried about, both in location and when back at home.
Practise Mindfulness and Gratitude
Laura Jones, Director of Health & Wellbeing at Save the Children International (@___laurajones), shares her top tips:
- “Embrace Gratitude – Take a moment to focus on what you’re thankful for, even during tough shifts or stressful days. Gratitude can help shift your mindset and reduce stress.”
- “Manage What’s in Your Control – Focus on the tasks and challenges within your sphere of influence, and accept what you cannot change. This can help reduce feelings of overwhelm.”
- “Appreciate Your Growth – Medicine is a lifelong journey of learning. Take pride in your progress and personal development, not just the end results.”
- “It’s OK Not to Be OK – It’s normal to experience emotional ups and downs. Don’t hesitate to acknowledge when you’re struggling, and seek support if needed.”
- “Reach Out – Don’t hesitate to connect with friends, colleagues, or a mentor when you need someone to talk to. Sharing your experiences can make all the difference.”
Take Time for Yourself
Dave, a Paramedic, puts it simply: “Ensure you schedule ‘me time’ into your day!”
An Emergency Nurse Practitioner adds:
- “Reach out. Talk to someone, colleague, leader, phone a friend. A different perspective can lift you up and give clarity when your thoughts feel cloudy.”
- “Mindful apps. Headspace always does it for me. So many useful strategies.”
- “Get out. It’s really hard sometimes but just ‘get out’. Go for a walk, take a drive, go visit a friend or neighbour. It shifts those stuck emotions and can move you on to a better head place. Physically a blast of fresh air and endorphins get a boost.”
Prepare and Connect
Hareen De Silva, Head of the Health Department at CADUS (@hareendesilva), offers practical advice for those on deployment:
“Prepare before leaving. Download your e-books, Movies, music etc. You’ll never know when you will need to delve into your comfort needs. HeadSpace for meditation. Try to balance being sociable with having your personal time. Both are equally as important to keep your mental health balanced on deployment.”
Confront Your Feelings
Isla Wormald, ST4 in Emergency & Pre-Hospital Emergency Medicine (@islawormald), reminds us:
“Whilst you might have developed ‘effective’ distraction techniques to manage ‘threatening’ emotions, it’s OK not to be OK & long term, it is better to confront your feelings. Try to develop means of self-soothing.”
Resources
Our experts recommend various resources for mental health support:
- BMA Wellbeing Support Services: 24/7 confidential counselling and peer support for doctors and medical students. (www.bma.org.uk, 0330 123 1245)
- Samaritans for Health Professionals: 24/7 confidential listening service. (www.samaritans.org, 116 123)
- Royal Medical Benevolent Fund (RMBF): Financial and practical support for doctors and medical students. (www.rmbf.org, 020 8540 9194)
- Doctors’ Support Network (DSN): Peer support network. (www.dsn.org.uk)
- The Laura Hyde Foundation: Support for medical and emergency service professionals. (www.laurahydefoundation.org)
- Mind: Blue Light Support for Emergency Responders: Tailored mental health support. (www.mind.org.uk, 0300 123 3393)
- Mental Health Support Hub for NHS Workers: Comprehensive support hub. (www.people.nhs.uk)
- Occupational Health Services: Many NHS Trusts offer in-house support.
- Employee Assistance Programs (EAPs): Offered by many healthcare organisations.
- Online Platforms: Apps like BetterHelp, Talkspace, or Headspace.
- Mind over Mountains charity
- Hub of Hope app (for UK work/participants)
- Gov.UK page for mental health abroad
- Befrienders Worldwide: Emergency helplines worldwide
- https://www.practitionerhealth.nhs.uk/
- https://thehappinesstrap.com/
We also have a Mental Health Webinar that discusses the impact of mental health in humanitarian medicine. You can watch this for free here.
Final Thoughts
On this World Mental Health Day, let’s commit to prioritising our mental health and supporting our colleagues in the medical field. Remember, it’s okay not to be okay, and seeking help is a sign of strength, not weakness. By taking care of ourselves, we ensure we can provide the best care for others. Reach out, connect, and remember: you are not alone.