How can you manage crisis situations without burning out?

1 Identify your stressors

One of the first steps to prevent burnout is to recognize what triggers your stress and how it affects you. Some common stressors in EM include high workload, time pressure, uncertainty, ethical dilemmas, emotional demands, and exposure to suffering. You can use self-assessment tools, such as the Professional Quality of Life Scale (ProQOL), to measure your levels of compassion fatigue, burnout, and compassion satisfaction. By identifying your stressors, you can take proactive measures to reduce them or seek help when needed.

2 Practice self-care

Self-care is not a luxury, but a necessity, especially in crisis situations. You need to take care of your basic needs, such as sleep, nutrition, hydration, exercise, and rest. You also need to engage in activities that nourish your mind, body, and spirit, such as hobbies, meditation, yoga, reading, or spending time with loved ones. Self-care can help you recharge your energy, boost your resilience, and prevent burnout.

3 Seek social support

You are not alone in facing crisis situations. You can benefit from the support of your colleagues, friends, family, or professional networks. You can share your experiences, feelings, and challenges with them, and receive feedback, advice, or encouragement. You can also join peer support groups, such as Critical Incident Stress Management (CISM) teams, that offer debriefing, defusing, and counseling services to EM workers after traumatic events. Social support can help you cope with stress, reduce isolation, and enhance your well-being.

5 Celebrate your achievements

You may not always get the recognition or appreciation you deserve for your work in EM, but you can still celebrate your own achievements. You can acknowledge your efforts, skills, and contributions, and reward yourself for completing tasks or overcoming challenges. You can also express gratitude for the positive aspects of your work, such as the impact you make, the learning opportunities you have, or the relationships you build. Celebrating your achievements can help you boost your confidence, motivation, and satisfaction.

6 Seek professional help

Sometimes, self-help strategies may not be enough to cope with the stress and trauma of crisis situations. You may experience symptoms of burnout, such as chronic fatigue, irritability, cynicism, detachment, or reduced performance. You may also develop mental health issues, such as depression, anxiety, post-traumatic stress disorder (PTSD), or substance abuse. If you notice any of these signs, you should seek professional help from a qualified therapist, counselor, or psychiatrist. Professional help can help you address the root causes of your problems, and provide you with effective treatment and coping skills.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?