Welcome to the Spring 2021! As we return to a new semester in our college, we carry so many emotions after witnessing political upheaval, anti-black racism, and white supremacy, as well as months of dealing with the pandemic. There is hope for better times ahead but we still carry many stressors right now. It is critical that those of us who are caretakers, including faculty, staff, teachers, students, counselors, parents, and others, take especially good care of ourselves so we can continue to take care of others we feel responsible for as we enter into this new semester. The National Association for School Psychologists has provided the following guidance for caregivers.
Self-care for caregivers
Caregivers play a critical role in helping others that they feel responsible for cope with crises, often ignoring their own needs in the process. However, caregivers must take good care of themselves so they are able to take good care of those in their charge. https://www.nasponline.org/resources-and-publications/resources-and-podcasts/school-climate-safety-and-crisis/mental-health-resources/care-for-caregivers-tips-for-families-and-educators
How are we affected as caregivers?
1. A natural instinct for caregiving adults is to put their personal needs aside in order to ensure the safety and well-being of those in their care. It is extremely important, though, for caregivers to monitor their own reactions and take care of their own needs, because failure to do so can result in stress and burnout. This is particularly true for crisis situations in which normal support systems and routines have been severely disrupted and for which recovery will take a long time.
2. Burnout interferes with one’s ability to provide crisis support and intervention assistance. This can be true in the aftermath of an immediate crisis like a natural disaster or terrorist attack as well as during extended periods of stress and anxiety like war (or the pandemic!).
3. In addition to burnout, caregivers also may experience secondary trauma or stress that results from learning about another’s traumatic experience and/or helping someone who has been directly affected by such tragedy.
4. While any caregiver may exhibit signs and symptoms of stress and secondary trauma, caregivers who have their own histories of prior psychological trauma, loss and grief, mental illness (including substance abuse), or who lack social and family resources will be more vulnerable to these issues.
5. Some reactions are commonly experienced by caregivers after a crisis; however, others may warrant professional support or monitoring. These include:
a. Cognitive reactions such as an inability to stop thinking about the crisis, loss of objectivity, an inability to make decisions, and/or express oneself verbally or in writing.
b. Physical reactions such as chronic fatigue and exhaustion, gastrointestinal problems, headaches and other aches and pains, loss of appetite, or difficulty sleeping.
c. Emotional reactions such as excessive worry or anxiety, numbing, irritability, anger or rage, distressing thoughts or dreams, and/or suicidal thoughts and/or severe depression.
d. Behavioral/Social reactions such as alcohol and substance abuse, withdrawal from contact with loved ones, or an inability to complete or return to normal job responsibilities.
6. All caregivers need to consider the following suggestions to prevent burnout:
a. Physical self-care: Maintain healthy eating habits and drink plenty of water; limit the use of alcohol or other substances; get adequate sleep.
b. Emotional Self-care: Know your limitations; recognize that your reactions are normal and occur frequently among caregivers, including many well-trained crisis professionals.
c. Social care and connection: Maintain normal daily routines; connect with trusted friends or family; connect with systemic supports such as your faith and school communities; process or debrief the events at the end of each day with other caregivers or colleagues. This is especially important for crisis responders.
d. Adequate support resources: Acknowledge that you and your family may need additional help. Access crisis support resources provided by community and volunteer services, including social–emotional and mental health supports.
e. Systems/Procedural Care: Advocate for and set limits on the number of consecutive responses; promote policies that allow for crisis responders to step away from a response if the crisis hits too close to home; ensure that crisis team leaders establish a supportive atmosphere of self-care.
Caregiver Resources
Our Office of Human Resources offers many supports for caregivers who are faculty and staff at CSUN.
Our college offers counseling and related services for CSUN and the surrounding community at the following centers:
Strength United https://www.csun.edu/eisner-education/strength-united
Mitchell Family Counseling Clinic https://www.csun.edu/teaching-learning-counseling-consortium/mitchell-family-counseling-clinic
Teaching, Learning, and Counseling Consortium https://www.csun.edu/teaching-learning-counseling-consortium
For a list of self-care options available to anyone who is a caretaker, please see our COE self-care website for resources for faculty, staff, and COE students at:
https://www.csun.edu/eisner-education/self-care/articles-information-self-care
I have much gratitude for all caretakers and the incredible work that you do every day. Now please go take care of yourselves as well!
Warmly,
Shari