As a disaster relief and recovery worker in the aftermath of the recent LA fires, you may have dedicated countless hours and worked tirelessly to support those in need. This process is physically and emotionally demanding and can leave you feeling drained and burnt out from enjoying other aspects of your life. Resting promotes recovery and prolongs the longevity of your ability to be on the field. Below are tips for how to rest well to maximize your recovery:
- Sleep: Sleep plays a vital role in our physical and mental health. It supports muscle repair, strengthens the immune system, reduces the risk of heart disease, and helps balance hormones. Additionally, sleep enhances creativity, improves focus and memory, and helps regulate mood. Tip: Practice healthy sleep hygiene, try to sleep uninterrupted for at least 7-9 hours a night at a regular set time.
- Screen Time: Limiting screen time is important to prevent eye strain, improve sleep, and reduce stress. Additionally, limit your exposure to images and media from the event to avoid being overwhelmed emotionally. Tip: Create tech-free zones by designating areas like the bedroom or dining table as screen-free zones. Set time limits by using apps or built-in phone features to set limits on screen usage. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
- Connecting with Others: Staying connected with others is important for emotional well-being, as social relationships provide support, reduce anxiety, and boost happiness. Strong connections help build a sense of belonging, increase self-esteem, and offer opportunities for growth and learning. Tip: Join a club or group that allows you to engage with others through your hobbies. Make time for face-to-face interactions over texting or video call.
- Journaling: Writing could help you process thoughts and emotions, reduce stress, and track personal growth. Writing regularly also encourages self-reflection, helping you set goals and stay focused on what matters most. Tip: Take 15-20 minutes each day to reflect on your thoughts, actions, physical sensations, and emotions you experienced throughout the day. You can also note things that bring you joy and gratitude.
- Physical Activities: Physical activity keeps your body strong and healthy, boosts energy, and improves mood. It helps reduce tension, supports better sleep, and lowers the risk of many health problems like heart disease and diabetes. Regular movement also sharpens focus and builds confidence. Tip: Choose activities you enjoy, like dancing, biking, or playing a sport. Move throughout the day by taking the stairs, stretching during breaks, or walking while on calls. Exercising with a friend can make it more enjoyable and help you stay committed.
- Experiencing Nature: Spending time in nature helps boost mood, and improve mental clarity. It can lower anxiety, increase feelings of calm, and even improve physical health by encouraging movement and fresh air. Nature also helps people feel more connected and grounded, supporting overall well-being.
Tip: Go for a stroll in a park, trail, or neighborhood with greenery. Take time to notice the sounds, sights, smells, and textures around you. Additionally, gardening, birdwatching, or biking are great ways to connect with nature.
- Building Routines: Setting a healthy routine during your time away from the busyness of the field can provide you structure to rely on when you return. Having a routine creates structure and helps you manage your time better. It supports healthy habits, boosts productivity, and gives a sense of control and stability. Tip: Make space for people and activities you value as you plan out a routine. Also be aware of your physical and mental capacity in gagging how much to add to your routine. Build in time to rest, move, or reset your mind.
- Reflecting on Values: Reflecting on your values helps you understand what truly matters to you, guiding your decisions and actions. When you’re clear on your values, you can make choices that ensure you stay true to yourself and maintain a sense of purpose during times of distress and instability. Reflecting on values promotes personal growth and strengthens your sense of integrity and self-awareness. Tip: Consider the traits you admire in others and why they stand out to you. Write down a few words (like honesty, kindness, growth) that represent your core beliefs. Your values can shift over time, so revisit them now and then to stay aligned.
Conclusion
Rest and recovery are essential to sustaining your energy and well-being in disaster relief work. Prioritizing simple practices—like sleep, movement, connection, and reflection—helps you recharge, stay resilient, and continue showing up for others with strength and care.