In this episode of, It's a Code You!, we will be talking about simple effective self-care strategies you can use as a healthcare worker when time is scarce. If you're feeling burnt out, overwhelmed or just in need of a moment of peace, but all you have is a moment or two, this episode is for you.

If you have any questions, comments or feedback please reach out to us at dhbhs.media@hitchcock.org.

Resources:

If you’re looking for additional support, here are some resources:
• Apps for Mindfulness & Stress Management: Calm, Headspace, Insight Timer, 10% Happier
• Wellness Programs: Check if your hospital or workplace offers employee wellness programs or mental health resources
• Hotlines for Support: If you’re struggling, reach out to the National Suicide Prevention Lifeline at 988 or the Physician Support Line at 1-888-409-0141
• Books on Self-Care: "The Resilient Practitioner" by Thomas Skovholt, and "Self-Compassion" by Dr. Kristin Neff
• Online Communities: Joining online support groups for healthcare workers, such as The Happy MD or Clinician Well-being Collaborative, can provide a sense of belonging and shared strategies for coping.

Hello and welcome to It’s a Code You! For May and June, we are focusing on Mental Health Awareness, as May is Mental Health Awareness Month. For this episode, we are going to be looking at the medication side of mental health. Joining us today is Casey Williams, Casey Williams is a psychiatric nurse practitioner who has been specializing in psychiatry since 2016. She has worked in a number of different environments from inpatient psychiatry, outpatient, medical/psychiatry and has practiced in treating individuals across the entire lifespan. She currently works on our DHBHS team doing medication management for our employees, and she also works on the Lebanon campus doing psychiatric consults in emergency medicine as well. Her specific clinical interest is ADHD.

In this episode of It's a Code You!, we are going to be talking about therapy. If you've never been to therapy but you're wondering what it's like, or maybe you're preparing for your first therapy appointment, this episode is for you. We'll talk about general mental health information and give you an idea of what to expect during your first session, as well as things you should keep in mind as you meet your new therapist and build a relationship.

If you have any questions, feedback or concerns please reach out to us at dhbhs.media@hitchcock.org

Sources:

https://www.samhsa.gov/mental-health/what-is-mental-health/facts

https://www.dulyhealthandcare.com/health-topic/debunking-8-myths-about-seeking-mental-health-therapy

https://www.psychologytoday.com/us/blog/the-right-mindset/202005/10-common-myths-about-therapy

https://cdclr.hdfs.vt.edu/faq-items/ive-never-been-to-therapy-or-counseling-before-what-should-i-expect-for-the-first-appointment/

https://www.apa.org/ptsd-guideline/patients-and-families/psychotherapy-professionals

In closing out our theme of Finding Balance in an Unbalanced World for March and April, on this episode of It's a Code You! we will talk about how you can find some work-life balance if you're a healthcare worker. Healthcare is a high-stress environment, and without balance, you can feel burned out and overly stressed. We'll give you some real actionable ways to gain some balance.

If you have any questions, comments, or feedback, please reach out to us at dhbhs.media@hitchcock.org.

Sources:
How to Create a Positive Work-Life Balance for Healthcare Workers https://hrforhealth.com/blog/work-life-balance#:~:text=Regular%20breaks%20and%20adequate%20time,off%2Dhours%20helps%20prevent%20burnout.
https://bmcprimcare.biomedcentral.com/articles/10.1186/s12875-022-01831-7
https://www.healthcare-management-degree.net/list-articles/five-ways-healthcare-workers-can-maintain-a-healthy-work-life-balance/
https://ldnetwork.org/blog/the-importance-of-positive-work-life-balance-for-healthcare-professionals/

Content Warning

This episode will cover sensitive content that may be triggering or upsetting. Please be mindful of your own experience and life in deciding if this episode is for you.

April is Child Abuse Prevention Month, so for the first episode in April on It's a Code You!, we will be reposting an episode from last April where we will go in-depth in talking about how you can reduce the risk of childhood sexual abuse. Over 90% of children who are sexually abused are abused by someone their parents know and trust. There are ways that you can be more aware, speak up when something makes you uncomfortable, and even follow guidelines for community and school activities that can help to reduce risk.

Resources:

National Sexual Violence Resource Center www.nsvrc.org

In staying with our theme of Finding Balance in an Unbalanced World for March and April, in this episode of It's a Code You!, we will be talking about how you can be a better listener in your relationships, which will give your communication more balance. We will go through the idea of balance in communication and then we will provide you with skills that you can start using today.

If you have any questions, comments or feedback, please reach out to us at dhbhs.media@hitchcock.org

Sources:
https://www.psychologytoday.com/us/blog/stronger-bonds/202501/how-couples-communication-influences-relationship-quality?msockid=125787599faa68d606de93119e866921
https://ascensioncounseling.com/the-art-of-equilibrium-balancing-talking-and-listening-in-your-relationship#:~:text=Balanced%20communication%20leads%20to%20greater,happier%20and%20more%20fulfilling%20partnership.
https://asana.com/resources/effective-communication-workplace

On this episode of It's a Code You!, we will be talking about the skill of "Catch It, Check It, Change It". This is a tool that can be used to catch distorted or unhealthy thinking and change it to something more balanced and accurate. This tool is something that's used in Cognitive Behavioral Therapy that can be helpful in reducing anxiety and depressive symptoms.

If you have any questions, concerns or feedback please reach out to us at dhbhs.media@hitchcock.org.

Sources:
https://www.ncbi.nlm.nih.gov/books/NBK279297/
https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747
https://sacredsoulinsight.com/mastering-the-three-cs-of-cbt-catch-it-check-it-and-change-it/

Resources:
https://thinkcbt.com/images/CATCH_CHECK_CHANGE_EXERCISE.pdf

On this episode of, It's a Code YOU!, we will be talking about using the concept of mindfulness when you have an anxious brain. Anxiety is something that most of us experience at some point in our lives. Mindfulness offers us a way to step out of that whirlwind and notice our thoughts without becoming entangled.

If you have any questions, comments, or feedback please email us at dhbhs.media@hitchcock.org

Sources
Barrett, L. F. (2017). How Emotions Are Made: The Secret Life of the Brain. Houghton Mifflin Harcourt.
Berk, L., & Tan, S. (2006). The Neurochemistry of Laughter and Humor. Medical Hypotheses, 67(1), 636-640.
Hofmann, S. G., et al. (2010). "The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses." Cognitive Therapy and Research.
Hölzel, B. K., et al. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
Levine, P. A., & Frederick, A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. Norton & Company.
https://www.mindful.org/make-peace-with-your-anxious-brain/
https://www.mindfulleader.org/blog/32176-effective-methods-to-soothe-an
https://newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-stress-relief-with-laughter-is-no-joke/
https://www.health.harvard.edu/blog/what-is-somatic-therapy-202307072951