As I talk with other healthcare leaders in the past few months, I have observed a common thread. I see many struggling to avoid living in crisis mode with the current turbulent times and the consequences being felt in healthcare. It bring back memories of the pandemic. Staying calm in turbulent times; whether personal, professional, or societal—requires intentional habits and mindset shifts. Let’s review some suggestions that might help us.
1. Ground Yourself in the Present
- Practice mindfulness: Pay attention to your breath, body, or immediate surroundings. Use grounding techniques.
- Limit “what if” thinking: Focus on what is happening, not what might happen. Most often our “what if’s” never happen but create so much anxiety and dread.
2. Focus on What You Can Control
- Make a short list of what’s within your influence today. Sometimes we forget how limited our focus of control really is.
- Let go of trying to fix everything. “What’s one small thing I can do right now?”
- Create a priority list each day and focus on the top 2-3 priorities
- Give yourself grace as interruptions will happen
3. Reduce Noise
- Limit exposure to news/social media—check reliable sources at set times instead of doomscrolling.
- Allow quiet time each day
- Spend time in nature seeing beauty and listening only to the sounds
4. Care for Your Body
- Sleep, hydrate, move, and eat well. It is easy to give some of these up again when we are stretched for time.
- Avoid excess caffeine, alcohol, or sugar; they can amplify anxiety.
5. Create Stability Through Routine
- Keep simple daily rituals: morning stretches, journaling, evening walks. Do not give those up in stressful busy times
- Routines give a sense of normalcy and control in chaotic environments.
6. Talk It Out
- Share your concerns with trusted people. You don’t have to “be strong” alone.
- If desired, seek support from a coach or therapist. It is helpful to process the stress and chaos with an impartial guide. I know during my career that was critical to keep perspective.
7. Reflect on Your Values
- Reconnect with your why. What matters most to you?
- Evaluate the time you are spending each week and does that align with your values?
- Use that clarity to guide decisions instead of reacting emotionally.
8. Take Perspective
- Ask yourself: Will this matter in a month? A year?
- Ask yourself if this truly a crisis or can I take time to make a wise decision.
- Remember past challenges you overcame. You’ve navigated this before. Tap into those skills.
🌱 Bonus: Build a “Calm Toolkit”
- Deep breathing apps that can guide you to use breath to regain calmness
- Music playlists that soothe or uplift
- Guided meditations created for you or found online
- Take a walk during the day to reground and recenter
- A nature wall that helps recenter the focus and clear your mind
Allowing ourselves to spiral and live in chaos is not helpful to our career, our health, our family, or our future. Let’s work together to break that cycle.