Stress and a humanitarian career • Stress and trauma • Symptoms of traumatic stress
What to do after a traumatic event • Managing cumulative stress • Links and resources

Better Lifestyle Balance

Prevention is better than a cure
The following are ways to increase your personal resiliency. Resiliency is the ability to bounce back quickly after a traumatic event. It also helps you cope more effectively with cumulative stress.

• Know that stress is inherent to humanitarian work.
• Explore your motivations for working in this field and develop realistic work expectations.
• Understand stress reactions and know your most common ones.
• Identify major stressors in your life.
• Make time to take care of yourself even while helping others. Try to maintain some sort of routine around eating, sleeping, and working.
• Exercise regularly. Do a 30-minute cardiovascular workout at least three times a week.
• Eat healthy food at least twice a day.
• Keep in contact with family and friends, even if they're far away.
• Take one day off each week. Do something enjoyable and relaxing (e.g., reading, writing, physical activity, movies).
• Laugh. It will release endorphins that soothe your nerves and strengthen your mind, body, and spirit.
• Nurture your soul and spirituality (e.g., identify your values, meditate, pray, get involved in spiritual community activities).
• Talk or write about events you have experienced and your reactions.
• Foster team spirit with colleagues.
• Try to avoid overworking and excessively long hours.
• Write out a self-care plan.
• Seek support and counseling when you need it.

Getting started
Chances are you have identified at least one or two areas in need of change to help improve your personal hardiness and resilience to stress and trauma. Most of us like the idea of better lifestyle balance, but don’t forget that changing lifestyles is a challenge – a challenge worth investing some time and effort into! Use these tips to help you get started and remember that smart goals are:

Specific
Measurable
Achievable
Realistic
Timed

• Be realistic: Create a list of changes you would like to make. Then pick one or two to work on this month. You can get to the others later.
• Start small: Start with small changes and build on them. Don’t make too many changes at once.
• Make a commitment to yourself: Write down your goals, reminders, and actions. Review progress at the end of every week and relive achievements.
• Create a reward system for yourself: Identify rewards that you will give yourself when you meet your target goals.
• Accept that you are human and fallible: Even when your resolve weakens occasionally, stick with it. Don't give up when you make mistakes.
  

Stress and a humanitarian career • Stress and trauma • Symptoms of traumatic stress
What to do after a traumatic event • Managing cumulative stress • Links and resources