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Dr. Reena Kotecha invites those working on the frontlines to take a moment to prioritize self-care with these four mindful healthcare tips: ✅ PERMISSION: While healthcare providers are consistently advocating that their patients take time out to prioritize their health and well-being, we aren’t so good at doing the same for ourselves. I invite you to consider what would granting yourself permission look, sound and feel like? Might you use a phrase to encourage some self-care, such as, “I offer myself this opportunity for well-being.” For perhaps you’ll physically move into a space which signals to your body and brain that it’s time to take some time for yourself—this may be the corner seat in your clinical room, a spare room in your home, or stepping out into the garden. Consciously granting yourself permission to care for yourself in this way sets an intention to do so. ✅ AWARENESS & ANCHOR: Next, bring your awareness to your present moment experience. Notice any areas of tension or tightness in the body. Many of you have been donning PPE on shift and this may have left some residual constriction in your body. Observe any physical sensations you have, along with your thoughts and thought patterns in the here and now. If any unpleasant emotions arise as you are doing this, I invite you to anchor in the breath, breathing fully and deeply as you stay with your experience. ✅ COMPASSION: Now that you are aware of your present physical and mental state, consider turning toward yourself with kindness. What might you do in this moment to offer yourself kindness, just as you would offer to a friend or colleague who has been working tirelessly as a healthcare professional navigating a pandemic. Might you soothe yourself with an embrace? If you like, place your hands on your heart and sense care streaming through your fingers. Might you offer yourself some words of kindness or encouragement as you are doing this?

What’s your favorite way to unwind?

1. Breathe: Slow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body. 2. Count Backward: When worries are running rampant, try slowly counting to 10 and then back again to calm down. It’s harder to freak out about an upcoming exam or job interview when you’re busy remembering what number comes before seven. 3. Stretch: Standing up for a quick stretch can relieve muscle tension and help you relax during a stressful workday. Try a shoulder roll-out or a chest-opening stretch right from the desk chair. 4. Be Alone: Take a “bathroom break” even if you don’t need to go. Five minutes of alone time can help you collect your thoughts and clear your head. 5. Give Yourself a Hand Massage: When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart. Hands in general can carry a lot of tension. Apply some lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.