Canadian pilot study suggests prescription icosapent ethyl (VASCEPA®) might improve symptoms of COVID-19 and reduce inflammation

TORONTO, ON, Dec. 14, 2020 /CNW/ - The results of a Canadian study released this weekend provides encouraging data suggesting that the prescription strength omega-3 called icosapent ethyl (VASCEPA) may reduce inflammation and improve symptoms in patients with a diagnosis of COVID-19.

"This study provides the first evidence of an early anti-inflammatory effect of icosapent ethyl in symptomatic COVID-19 positive outpatients – who represent the majority of patients affected by this disease in the community", said Professor Deepak L. Bhatt, Brigham and Women's Hospital and Harvard Medical School. 

The study was conducted by The Canadian Medical and Surgical Knowledge Translation Research Group through an investigator-initiated grant from HLS Therapeutics and Amarin Pharmaceuticals.  The study was presented by Professor Bhatt as a Late-Breaking Clinical Trial on December 12th at the National Lipid Association Conference.

"The large and significant improvement in patient-reported symptoms may provide a safe, well-tolerated, and relatively inexpensive option to impact upon COVID-19 related morbidity, though this finding should be confirmed in a double-blind, placebo-controlled trial," said Dr. Bhatt, during his presentation.

About the Study 

The Health Canada approved study was conducted by The Canadian Medical & Surgical Knowledge Translation Research Group.

100 Canadian COVID-19 positive patients in the community were recruited through their family physicians. They had all been diagnosed as COVID-19 positive in the preceding 3 days. Patients were randomized to receive either VASCEPA or usual care (no treatment) in an open label study.  VASCEPA, a highly purified omega-3 fatty acid available by prescription, was given at a dose of 8 grams daily for 3 days and then 4 grams daily for 11 days (total treatment 2 weeks).

Treatment with VASCEPA led to a 25% reduction in the inflammatory biomarker, high sensitivity C-Reactive protein (CRP), which was statistically significant. Treatment with VASCEPA also improved overall symptoms.  At the end of the 14-day treatment period, the prevalence of FLU-PRO symptoms was significantly reduced from 100% (at baseline) to 48% - indicating a 52% reduction in symptoms compared to 24% in the untreated patients.  The FLU-PRO score is a validated patient-reported outcome measure to evaluate the presence, severity and duration of flu symptoms.  Treatment was well tolerated with no major side effects.

There were other, potentially significant benefits of VASCEPA noted with respect to the domains of body/systemic symptoms and chest/respiratory symptoms as assessed by FLU-PRO scores.

"For the vast majority of patients in my practice that are diagnosed with COVID-19 who have mild to moderate symptoms, this could provide a safe and potentially effective approach to consider" said Dr. Gus Meglis, a family physician and member of the steering committee who was involved in the study. Dr. Arthur Kushner, a family physician and steering committee member found the results to be "important" and that they could offer an option for the many patients in the community.

"These exciting results should be studied in a larger number of patients in a double-blind randomized fashion – and studies of this nature such as PREPARE-IT 1 and PREPARE-IT 2 are currently ongoing with VASCEPA," said Dr. Subodh Verma, a co-investigator of the study.

About the Canadian Medical and Surgical Knowledge Translation Research Group 
The Canadian Medical & Surgical Knowledge Translation Research Group is a federally incorporated not-for-profit academic physician research organization. Vascepa is not indicated for the treatment of COVID-19.

SOURCE Canadian Medical & Surgical Knowledge Translation Research Group

Arthritis patients see need for mental healthcare

VANCOUVER, BC, Dec. 14, 2020 /CNW/ - A new Arthritis Research Canada study reveals individuals with arthritis have an increased perceived need for mental healthcare in comparison to the general population. 

The findings specifically revealed that, among individuals with a mental disorder, arthritis is associated with 71 per cent higher odds of having a perceived need for mental healthcare, but a similar odds of receiving support for their mental disorders. 

"The need for mental healthcare and the probability of receiving various forms of mental health support in individuals with arthritis are underappreciated," said Alyssa Howren, a research trainee at Arthritis Research Canada. "This is problematic, given the significant burden of mental disorders in people with arthritis." 

Despite that burden, there is limited research on how arthritis independently affects an individual's perceived need and use of mental healthcare in the form of medications, professional services, and non-professional support for emotions, mental health or substance use, as compared to those without arthritis.

"This type of research is key to improving quality of care for individuals with arthritis who are struggling with their mental health," Howren said. "It will also help us explore the use of mental health support beyond medications, to include psychological treatment, online therapy, self-help groups, and informal support from friends or family."

The study showed that men with arthritis, in particular, had 2.69 times higher odds than men without arthritis in sensing a need for care.  

"The potential role of traditional masculine norms in symptom recognition and healthcare seeking for mental disorders highlight additional opportunities for improving mental health in individuals with arthritis," Howren added.

To read the full research article, please click here. 

* This research was co-supervised by Arthritis Research Canada's Drs. Mary De Vera and Antonio Aviña-Zubieta, co-authored by Arthritis Research Canada's Drs. Deborah Da Costa and Hui Xie and the University of British Columbia's Dr. Joseph Puyat, and funded by the Arthritis Society (SOG-18-0192).

ABOUT ARTHRITIS RESEARCH CANADA: Arthritis Research Canada is the largest clinical arthritis research institution in North America. Our mission is to transform the lives of people living with arthritis through research and engagement. Arthritis Research Canada's scientific director, Dr. Diane Lacaille is leading a team of over 100 researchers, trainees and staff whose world recognized research is creating a future where people living with arthritis are empowered to triumph over pain and disability. Arthritis Research Canada is conducting research across Canada in British Columbia, Alberta and Quebec and is affiliated with five major universities: University of British Columbia, Simon Fraser University, University of Calgary, Université Laval, and McGill University. Arthritis Research Canada is leading research aimed at arthritis prevention, early diagnosis, new and better treatment, and improved quality of life.

SOURCE Arthritis Research Canada

4 Supplements That Can Increase the Effectiveness of Your Exercise Routine

When you're trying to lose weight, build muscle or just improve your overall physical fitness, it's important to give yourself every advantage you can. One of the best ways to give yourself an edge in your workouts is to follow a good supplementation routine. Here are four of the top supplements that can increase the effectiveness of your exercise routine.

Fish Oil

One of the longtime staples of the health and wellness world, fish oil is a good all-around supplement for your entire body. In addition to its better-known benefits, though, fish oil can also help reduce muscle soreness and inflammation after intense workouts. This allows you to more easily return to the gym the next day and continue your routine without dealing with aching muscles.

Supplemental Protein

Depending on your current diet, it may be necessary to add supplemental protein to support your muscle growth. Protein powders are inexpensive and easy to use, making them a good choice if you're on the go. Adding protein is especially important if you're following a vegetarian or vegan diet, as you may not be getting enough protein from your regular food intake to support optimum muscle development. Be careful if you're already eating a high-protein diet, though, as too much protein can have long-term health consequences.

Canned Oxygen

As strange as it may sound, pure canned oxygen can be a lifesaver when it comes to workout recovery. Breathing in pure oxygen helps to replenish the oxygen lost during heavy exercise, giving you a quick boost and helping your muscles to recover faster. Oxygen can be particularly helpful after intense aerobic exercise.

L-carnitine

L-carnitine is a relative of the B vitamins that is essential in facilitating fat metabolism. This supplement can help to improve muscle development and speed up fat loss. If you want to get into better overall shape, an l-carnitine supplement is a good choice. Many people choose this supplement as part of a pre-workout stack, though it can be taken at any time of the day.

Using these four supplements, you can make your workouts better and more effective. Don't fall into the trap of thinking that supplementation is a replacement for a good workout routine, though. Although supplements can give you an edge in the gym, you'll still need to work hard and be consistent with your exercise program to see results.

Bounce back stronger in 2021
Small things you can do right now to make the new year better from the start.

Let’s face it, 2020 was tough. But we learned some things that can make life better in 2021.  Most importantly, we learned how vital it is to take care of our mental and physical health to equip us to tackle life’s challenges.

Research shows Canadians have become even more sedentary and isolated than before because of pandemic restrictions. Abby Johnson-Bertran, team and performance specialist with GoodLife Fitness, says the first step to a better 2021 is to get moving, and the holiday season is a perfect time to do it. Johnson-Bertran suggests ways to bounce off the couch and into the new year, stronger than ever.

Fight the sedentary. Even if you’re making time for regular exercise, you’re likely still less active right now because of public health restrictions. Shortly after the pandemic started, a global study found a 27.3% mean decrease in daily steps on wearable devices. Johnson-Bertran suggests little things can make a difference -- stand up during meetings, get outside more, walk to the store instead of driving, and definitely build in some time for regular workouts. Moving more helps boost energy, improves posture and keeps us alert and mentally sharp.

Just start. The longer we’re stuck in pandemic lockdown, the less motivated many of us are to do things like exercise, cook healthy meals, spend time reading a good book or just decompress. Sometimes, you need to stop thinking about it and just start. Leave your workout clothes beside your bed so you’ll put them on and do your workout, find some recipes you want to try, stop doing other things and make time to focus on taking care of yourself.  

Set goals and make a plan. Keep your goals manageable, especially when it comes to fitness. Set aside some time for regular physical activity and make sure you work with your natural tendencies. If you don’t like going outside when it’s dark, try a lunchtime walk or run. If you’re more inclined to skip your workout once the day is underway, do it in the morning when you first wake up.

Get help from the experts. Often people don’t exercise regularly because they just don’t know what to do. There are lots of experts available to help you figure out fitness, including live and on-demand online fitness classes for all interests and levels of endurance and experience, as well as pre-set workout programs you can do on your own.

Connect with a community. If you’re feeling isolated, look for ways to join others online or in a safe way outside. Take part in an online (or in-person depending where you are) boot camp or group fitness class. Connect with your friends via videoconference and dance, play a game, or cook a recipe. Or invite one of your family members to do the workout with you. Sharing an experience with others helps you feel more connected and motivated.

Keep going. It takes consistent behaviour and regular rewards to form a habit. With extra restrictions on social activities, you may actually have the time to get started with daily healthy behaviours. Use the extra time at home to try out some fitness classes, do some bodyweight exercises, or just get out and run or walk, then be sure to reward yourself. You earned it.

Abby Johnson-Bertran is available to suggest more small things you can do to build your physical and mental resilience and bounce back stronger in 2021. She can demonstrate quick, equipment-free moves that can be done anywhere during the holidays to burn stress, build motivation and confidence and prepare yourself for the year to come.

Can Your Employer Punish You for Traveling During the Holidays?

H.R. expert discusses employers’ rights and responsibilities this holiday season

Chicago, IL. Many employees were asked to sign waivers promising their employers that they would not travel or attend mass gatherings this Thanksgiving season. As we head into another round of holidays, it is expected that even more employers will ask employees to refrain from traveling or gathering with their families. But do employers have this right, and to what extent can companies enforce these COVID-19 policies?

“Yes, employers have the right to ask employees not to travel, and to even formally discipline if they do so,” says Rob Wilson, President of Employco USA and human resources expert. “For example, we have seen cases in which a worker has posted examples of their risky behavior on social media, such as going to a bar and not wearing a mask, or having a large party with friends indoors. When this is brought to employers’ attention, they have the right and even the responsibility to discuss this problematic issue with the employee and cut the worker’s hours or take them off the schedule until they are proven virus-free.”

This will be happening a lot as we get deeper in the holiday season, says Wilson, and employers should become well-versed on how to handle employees who boldly refuse to limit their social interactions.

“The first step is to ensure that your workers know your expectations. Send out an email or host a company-wide Zoom meeting in which you outline the CDC’s guidelines for the holidays, such as avoiding travel, not having large parties, and being cautious while shopping. You can ask your employees to sign a waiver acknowledging that they have been made aware of these guidelines, and you can set protocols that will enforce quarantine proceedings for any workers who choose to travel or gather with their extended families despite the warnings.”

For example, says Wilson, you can require all employees to quarantine for 2 weeks after the holidays if they travel, and not to return to the office until they have been given a negative COVID result.

“You don’t have to pay hourly employees for this time. If they choose to travel, they are making the choice to lose their place on the schedule,” says Wilson. “Salary workers could be required to use their vacation and sick days to make up for this time off.”

Wilson advises employers to be judicious when it comes to handling religious concerns around the holidays.

“As an employer you have the right to require a safe workplace for your staff, but be careful when handling issues like church and temple, as many people go to places of worship during the holiday season,” says Wilson. “Urge your workers to wear masks whenever they’re indoors and to practice social distancing, but remember this is a time of both cultural and religious significance for many people.”

Wilson also says that it’s better to lead with a carrot rather than a stick when it comes to encouraging safe behavior during the holidays.

“Rather than putting all of your energy into punishing employees who step out of line, reward workers who make smart choices and incentivize staying home by giving employees gift cards to InstaCart or DoorDash,” says Wilson.

adMare BioInnovations Welcomes the First Quebec Start-Ups in its Accelerate Program

adMare today unveiled the six companies selected under its new acceleration program supported by the Quebec Government and the City of Montreal.

MONTREAL, Dec. 10, 2020 /CNW Telbec/ - adMare BioInnovations, Canada's global life sciences venture, is proud to announce the start-ups selected to join its new acceleration program for Quebec emerging companies. The Accelerate Program is designed to address a fundamental pillar of adMare's Mission: to support the scale-up of promising life sciences companies, and help them grow into new anchors for the industry.

With some 20 applications received, the Selection Committee, composed of representatives of leading organizations in the sector, such as Amplitude Ventures and the Fonds de solidarité FTQ, selected six Quebec start-up companies in the fields of therapeutic development and digital health. 

The selected companies are:

• Cura Therapeutics is developing innovative immunotherapies to cure cancer and infectious diseases. Their technologies harness cytokines to create multi-functional proteins with potent anti-cancer and antiviral properties; 
• In Vivo AI is an interdisciplinary team of scientists and engineers out of Mila - Quebec AI institute developing new machine learning technologies for molecular design and optimization;
• Modelis is accelerating drug discovery for rare genetic diseases; 
• Molecular Forecaster is a reliable, self-sustaining computational chemistry service provider, developing its own software for application in various drug discovery campaigns. 
• Targa Biomedical is a biotechnology company developing pharmacological assets optimizing the manufacturing quality and clinical impact of cell therapy and increasing opportunities for life-saving organ transplantation;
• Trepso Therapeutics is developing novel therapeutics to reverse the structural deterioration associated with degenerative disc and articular joint diseases, such as osteoarthritis, and to reduce the associated pain and inflammation;

Thanks to contributions from the Government of Quebec, through Start-Up Quebec funding from the Ministère de l'Économie et de l'Innovation, and the City of Montreal, the selected companies will benefit from $150,000 in customized access to adMare resources, such as laboratories and offices at reduced rates, scientific and business support, and training. With the support of our strategic partners BIOQuébec and Montréal InVivo, the participants will also access unique networking and mentoring opportunities, and increase their visibility in Quebec's life sciences community.

Gordon C. McCauley, President and Chief Executive Officer of adMare said, "adMare is very proud to be playing an integral role in the economic recovery and economic growth in Quebec and across Canada. The excitement generated by our Accelerate Program demonstrates the clear need start-up companies have in accessing specialized and dedicated infrastructure, expertise, and capital to amplify their growth."

"Thanks to the new adMare BioInnovations program, the six selected start-ups will have access to state-of-the-art infrastructure, while benefiting from advice and support in various domains related to life sciences. These promising companies will thus be able to better structure themselves, become more mature, and even more attractive to investors. Ultimately, the entire life sciences and health technology sector will benefit from the scientific breakthroughs advanced by this program," emphasized Pierre Fitzgibbon, Minister of Economy and Innovation.

"We are happy to support this initiative aligned with a key piece of our strategic mission: Enabling the development and growth of companies in the life sciences sector," added Frank Béraud, Chief Executive Officer of Montréal InVivo. "Montréal InVivo has long believed in coaching entrepreneurs, and adMare BioInnovations' Accelerate Program will provide these promising companies with invaluable specialized support when they need it most – in the members start-up phase. The Accelerate Program will give these start-ups a chance to take off and participate in the growth of the life sciences and health technology sector and Quebec's economic recovery."

Anie Perrault, Executive Manager of BIOQuébec remarked, "BIOQuébec congratulates the six young companies selected, and is proud to welcome them as of our organization.  We are pleased to offer them the services and privileges that come with this membership to support their growth. We look forward to getting to know them better this evening at our Holiday Networking Cocktail, which will bring together 180 key players in the life sciences sector."

Please visit adMare BioInnovations' website for further details on the Accelerate Program.

About adMare BioInnovations
adMare BioInnovations is Canada's global life sciences venture, building the Canadian life sciences industry from sea to sea. We do this by sourcing therapeutically and commercially promising research from leading academic and biotech partners to create new companies of scale, providing specialized expertise, infrastructure, and capital to help existing companies scale up, and driving the growth of those companies into Canadian anchors by training the next generation of highly qualified personnel. adMare's ~20 portfolio companies have attracted more than $1.15B of investment, and have a combined worth of over $2.3B. For more information, visit admarebio.com or contact info@admarebio.com.

SOURCE adMare BioInnovations

BECOMING A DOCTORS’ DOCTORNew Memoir by Michael F. Myers, MD, Lays Bare theMental Health Challenges of Physicians, Highlighting the Importance of Psychological Treatment for the Medical Community

Michael F. Myers, MD has devoted his life to the mental health of fellow physicians, having cared for hundreds of physician-patients and authored multiple books.  In his new memoir, BECOMING A DOCTORS’ DOCTOR, Dr. Myers offers an insider’s look at the struggles doctors face as they shoulder the social and emotional costs of serving the community, and highlights the importance of mental health treatment for medical professionals.  At the same time, he offers insight and hope to anyone coping with depression in themselves or in their loved ones.

Research estimates that roughly one quarter to a third of medical students develop symptoms of depression, including suicidal thinking.  Moreover, practicing physicians have higher rates of depression than the general population.  “Given the stigma in medicine associated with psychiatric illness and how hard it is to trust others, including psychiatrists, with what’s happening to you, many ailing medical students and most physicians are careful or strategic about whom they consult,” explains Dr. Myers.  At the same time, when one is depressed, it can be difficult to reach out for professional help.  “You feel vulnerable, frightened and unworthy, and you’re often sensitive to rejection or what you might misperceive as rejection,” he writes. 

Dr. Myers’ interest in helping fellow doctors began when his roommate died by suicide during their first year of medical school.  That was the start of his thirty-five-year career counseling both individual physicians and doctor-couples, and developing a deep understanding of the challenges these professionals face.  

In BECOMING A DOCTORS’ DOCTOR, the author details his journey with authenticity and transparency, discussing his personal experiences and sharing vignettes of treating doctors for depression, bipolar disorder, alcoholism and more, as well as helping them to manage loss – of patients, relationships, and family members.  In addition, he devotes a chapter to the AIDS crisis – when doctors faced enormous losses of patients along with the risk of infection themselves, not unlike the current Covid-19 crisis.  Dr. Myers also addresses the painfully difficult subject of suicide, offering a unique understanding of those who see it as a reasonable avenue out of their pain.

Throughout, the book sheds light on the institution of medicine itself – and how it has evolved when it comes to expectations regarding doctors’ mental health, as well as in regard to such issues as gender and sexual identity.  “As a doctors’ doctor I have spent decades listening to chilling and heartbreaking accounts of how shunned or judged my patients have felt by their peers and the institutional rules of the profession of medicine. Those of us who treat physicians have a moral responsibility to do everything in our power to fight these destructive forces by educating, advocating and working for policy change,” writes Dr. Myers.  

Engaging and compulsively readable, BECOMING A DOCTORS’ DOCTOR shines a light on a subject that is little discussed.  “Physicians are no different than other people. They too are subject to life’s challenges and curveballs,” attests Dr. Myers.  By understanding what doctors are facing, we can better understand ourselves – and offer the support medical professionals need to be the best caregivers they can be.

#          #          #

ABOUT THE AUTHOR

DR. MICHAEL F. MYERS, author of BECOMING A DOCTOR’S DOCTOR, is Professor of Clinical Psychiatry and  recent past Vice-Chair of Education and Director of Training in the Department of Psychiatry & Behavioral Sciences at SUNY-Downstate Health Sciences University  in Brooklyn, NY.  He is the author or co-author of eight other books, including Why Physicians Die By Suicide, The Handbook of Physician Health and  Doctors’ Marriages.  His publications also include more than 150 articles covering such topics as marital therapy, men and reproductive technology, divorce, sexual assault of women and men, AIDS, the stigma of psychiatric illness, gender issues in training and medical practice, the treatment of medical students and physicians, boundary crossing in the doctor-patient relationship, and ethics in medical education and suicide.  He has received multiple awards for excellence in teaching, and has served on the editorial boards of several medical journals.  Along with his continuing clinical research, teaching and outreach in the field of suicide, Dr. Myers is a recent  past President of the New York City Chapter of the American Foundation for Suicide Prevention. Dr. Myers lectures widely throughout North America and beyond on these subjects.

Bye Bye Burnout: Three Exercises to Help 
Healthcare Workers Banish COVID-Related Stress and Anxiety 
Excerpted from Why Cope When You Can Heal?: How Healthcare Heroes of COVID-19 Can Recover from PTSD (Harper Horizon, December 2020, ISBN: 978-0-7852-4462-2, $17.99) by Mark Goulston, MD and Diana Hendel, PharmD

          It’s no secret that healthcare workers are struggling with high levels of exhaustion and traumatic stress (thanks, 2020). Now more than ever it’s important for them to try tactics that alleviate anxiety and help them develop resilience. These exercises from Drs. Mark Goulston and Diana Hendel, coauthors of Why Cope When You Can Heal? will help all healthcare workers relieve stress and avoid burnout. Give these powerful exercises a try today. 

Grounding Exercise

Grounding is a great way to reduce anxiety and arrive in the here and now. Do it morning and evening as a way to begin and end the day. (It’s also a good way to recenter yourself when you feel triggered by upsetting memories or flashbacks.) When used daily, grounding will help you remain centered, grateful, and in touch with your calling to care for others. Here is a simple grounding exercise to try. 

• Find a comfortable place to sit. A comfortable sofa or chair works best. 
• Rest your hands on the arms of the chair or, if the chair has no arms, place them on your legs. Feel the fabric of the chair or your clothing. Notice its color and texture. 
• Next, bring your awareness to your body. Stretch your neck from side to side. Relax your shoulders. Tense and relax your calves. Stomp your feet. 
• Look around and notice the sights, sounds, and scents around you for a few moments. 
• Name fifteen to twenty things you can see. For example, your phone, a lamp, a glass of water, or the carpet. 
• As you keep looking around, remind yourself that “The flashback or emotion I felt is in the past. Right now, in this moment, I’m safe.”

Distress Relief Exercise for COVID-Related “Triggers”

This distress relief exercise is a wonderful tool that you can use over and over to recognize your feelings and your reactions to your feelings anytime an upset (no matter how large or small) occurs. This tool is particularly useful when you feel triggered by anything that reminds you of the traumas of COVID-19, be it the noise of sirens, a COVID-related news story, the memory of a patient who died, etc. When a trigger occurs, mentally walk yourself through the steps listed below. You can also record your responses in a journal if you wish.

• Date/Time: ________ / _________ 
• What just happened? 
• What did you think when it happened? 
• What did you feel when it happened? 
• What does it make you want to do now? 
• Take a deep breath. 
• What would be a better thing to do now? 
• Why is that better?

The 12 Words Exercise

This exercise is a powerful tool for tapping into your feelings. It can be done on your own, in therapy with your practitioner, or as part of a group exercise. If alone, imagine a trusted friend or loved one gently and empathetically guiding you through the exercise. If in a group, the moderator can lead the exercise by speaking each word to the group, or to a single individual in the group. You don’t have to cover all the words at once. You can focus on just one or two words, take a break, and start on a new word later. 

STEP 1: Read the following words out loud: Anxious, Afraid, Overwhelmed, Fragile, Depressed, Frustrated, Angry, Ashamed, Alone, Lonely, Exhausted, Numb. 
STEP 2: Pick one of these words that most captures what you’re feeling when you’re greatly stressed and then focus on it. 
STEP 3: Imagine feeling this feeling at its worst. 
STEP 4: What does this feeling make you want to impulsively do? 
STEP 5: Imagine saying what you want to do to a person who loves you, and picture them smiling with love and compassion and saying back to you, “I understand.” 
STEP 6: Imagine feeling their love taking some of the pain away. 
STEP 7: Imagine them asking you, “What would be a better thing to do?”

          Add these exercises to your wellness toolkit today. They will help you maintain good mental and emotional health when you need it most. 

COVID-Related Stress and Burnout in Healthcare Workers: 
11 Everyday Habits That Can Help 
At a time when healthcare workers are stressed to the max, healthy habits can help them manage COVID chaos and avoid burnout. Here are 11 powerhouse practices to try right now.

          Nashville, TN (December 2020)—The year 2020 has been extremely tough on healthcare workers. They’re exhausted and overworked—especially as staffing shortagesbecome ever more critical—and they have endured months upon months of traumatic stress. But Diana Hendel, PharmD and Mark Goulston, MD say healthcare workers aren’t doomed to suffer until the pandemic is over (whenever that may be). Healthy habits are the key to building resilience, preventing burnout, and starting to heal right now. 

          “Healthcare providers need to embrace proven self-care habits during these tough times,” says Dr. Hendel, coauthor along with Dr. Goulston of Why Cope When You Can Heal?: How Healthcare Heroes of COVID-19 Can Recover from PTSD (Harper Horizon, December 2020, ISBN: 978-0-7852-4462-2, $17.99). “Don’t think of them as tasks to check off a ‘to do’ list. They’re intentional practices you turn to every day to stay calm, grounded, and present.”

          Why Cope When You Can Heal? shares therapeutic approaches that are currently used to effectively treat traumatic stress and introduces powerful exercises to help you move through the trauma and further your healing. Read on to learn the habits that will sustain your mental and physical health and help you thrive during COVID and beyond. 

Start with sleep, diet, and exercise. They are your foundation. Arrange your life so you can prioritize these things. Go to bed early enough to get the rest you need. Cook a batch of healthy meals at once so you can have several lunches and dinners ready when you are. Make time to exercise; you will feel physically and emotionally better when you move your body several times a week. 

“Be sure to avoid too much alcohol and caffeine during this time,” says Dr. Hendel. “It can be hard to abstain when you’re under frequent stress, but these seemingly harmless crutches can cause problems quicker than you might think.”

Establish a “grounding practice.” Grounding is a great way to reduce anxiety and arrive in the here and now. Do it morning and evening as a way to begin and end the day. (It’s also a good way to recenter yourself when you feel triggered by upsetting memories or flashbacks.) When used daily, grounding will help you remain centered, grateful, and in touch with your calling to care for others. NOTE: Please see the attached tip sheet for a basic grounding exercise to try.

Meditate daily. A simple meditation routine can help you maintain a more relaxed state overall and manage anxiety and stress. If you’re new to meditation, try not to overthink it. Simply find a quiet moment, close your eyes, and begin slowly breathing in and out. Focus on your breathing but allow your emotions and thoughts to rise and flow through you naturally. Don’t fret if you can only meditate for a few minutes at a time. Start small and add more time when you are ready. 

“You can also use your meditation time to do a quick body scan,” says Dr. Goulston. “Start at the top of your head and intentionally scan your entire body, noticing any areas where you may be holding onto extra tension. Mindfully release any tension you become aware of.” 

Stay in touch with family and friends. This can be tricky, especially for healthcare workers who may need to quarantine even from immediate family members. Use services like Zoom or Skype (or an old-fashioned telephone call) to stay connected to those you love. You need social support right now, and a fifteen-minute catchup session each day—or even just a few times a week—will support your mental and emotional health. 

Make room for hobbies, laughter, and lightheartedness. Daily joy is more important than you may realize. “You might find it difficult or even guilt-inducing to laugh and enjoy your life when experiencing death or the extreme anguish of others at work, but making time for joy is crucial to your own wellbeing,” says Dr. Hendel. “Remember that you can’t help others when you yourself are not okay. Give yourself permission to get absorbed in your favorite hobbies, or watch your favorite lighthearted talk show, or laugh with abandon at your favorite funny movie.”

Become aware of what “triggers” you. Do not be surprised if certain sights, sounds, or events cause feelings anxiety, fear, or panic. You have been through a lot, and it’s not unusual for events in the present to trigger feelings of distress or revive painful traumatic memories. For example, if a siren wailing makes your heart pound or causes you to gasp for breath, it could be reminding you of the traumas of COVID-19. It’s important to learn what triggers you so are not caught off guard. NOTE: Please see the attached tip sheet for a distress relief exercise to try whenever you feel triggered.

Express your feelings every day. You are bound to have a number of feelings and emotions come up as a result of your work during COVID-19. Make time each day to regularly express how you feel to another person, if possible. It might be a coworker, a partner, or a friend outside of work. You can also record your thoughts and feelings in a journal if you wish. NOTE: Please see the attached tip sheet to try the “12 Words Exercise,” which is great for identifying and processing your feelings.

Let the tears fall. It is normal and natural to cry when you are surrounded by the tragedies of COVID-19. Of course, you may not be able to break down in the middle of your shift, but don’t suppress your tears longer than necessary. Give yourself time to have a good cry and let the pain out. Afterward you will likely feel revived and capable of returning to work. 

Establish a “fire team” to support you at work. “If your organization doesn’t have a support group for its employees, consider starting an informal meeting so you and your coworkers can get together and talk about what you are going through,” says Dr. Goulston. “This group is called your ‘fire team’—the colleagues fighting by your side in the battle against COVID-19. You can meet with them for a few minutes every day or set up a longer weekly meeting. This gives you a community to share about your mental and emotional struggles, and yes, your triumphs too!”

Let people know exactly what you need (and what you don’t) when you’re stressed out. The people in your life want to support you, but they may not know how to go about it—especially when your anxiety or stress levels are high. For example, tell family members, your partner, and co-workers that you prefer they give you a few minutes of privacy when you’re visibly struggling, and ask them not to bombard you with chit chat until you’ve had a chance to calm down. It is much easier when everyone is on the same page. 

Consider checking in with a pro. It can be helpful to talk out what you’re experiencing with a trained professional at least once. Use the resources you have available to you to set up a confidential check-in either with your EAP, a social worker, a mental health professional, or a chaplain and discuss how you are doing. You might find that this is very beneficial to your wellbeing and decide to make it a routine practice. 

          “COVID won’t last forever, but while it is here you can use these habits as a stabilizing anchor,” concludes Dr. Hendel. “Later when the pandemic is a thing of the past, you will have a set of practices and tools to keep you strong and healthy as you continue to move forward.”