Healthcare work can be meaningful – and at times, emotionally demanding. This page offers practical tools and guidance you can use in the moment, along with pathways to additional support when needed.
You don’t need to have everything figured out before reaching out – C.A.R.E. is here to help.
Leaders and Managers – check out resources here!
When You Might Need Support
You might find these resources helpful if you are:
- Processing a difficult or emotional experience at work
- Feeling overwhelmed, stressed, or burned out
- Trying to support a colleague or team member
- Looking for quick ways to reset during your day
After a Difficult Event
Experiencing a challenging situation at work can impact people in different ways. You may notice emotional, physical, or cognitive reactions – and all of these are common.
What may help in the moment:
- Take a brief pause, even if just for a minute
- Connect with someone you trust (a colleague, supervisor, or friend)
- Acknowledge what you experienced – naming it can help process it
- Give yourself time; reactions may show up later
When to seek additional support:
- If reactions feel persistent or overwhelming
- If the experience is affecting your ability to function at work or home
- If you’re unsure how to process what happened
C.A.R.E. can support you and your team after difficult events – request a RISE session or team debrief.
Managing Stress & Burnout
Stress is a natural response to demanding work. Over time, unrelieved stress can lead to burnout.
Common signs may include:
- Feeling emotionally drained or detached
- Increased irritability or frustration
- Difficulty concentrating
- Reduced sense of accomplishment
Strategies that can help:
- Take brief, intentional breaks during your shift
- Set small, realistic goals for the day
- Use quick reset tools (below) to regulate stress in the moment
- Stay connected with colleagues – shared experiences matter
- Reach out early rather than waiting until stress builds
👉 Looking for more support? C.A.R.E. offers team sessions and workshops – request a workshop or presentation.
Quick Reset Tools
Simple, practical techniques you can use in under a minute – no preparation needed.
When to use: Feeling overwhelmed, rushed, or scattered
How it works:
- Take a slow breath in through your nose (4 seconds)
- Hold briefly (2 seconds)
- Exhale slowly through your mouth (6 seconds)
- Repeat for 3–5 breaths
Focus on: Slowing your exhale to calm your nervous system
When to use: Feeling anxious, distracted, or mentally overloaded
Name:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Focus on: Bringing your attention back to the present moment
When to use: Strong emotions, difficult interactions
Try this:
Silently name what you’re experiencing:
“This is stress.”
“This is frustration.”
“This is a difficult moment.”
Why it helps: Labeling emotions can reduce their intensity and increase a sense of control
When to use: Physical tension or stress buildup
How it works:
- Lift your shoulders toward your ears
- Hold for 3 seconds
- Drop them fully as you exhale
- Repeat 3 times
Focus on: Releasing physical tension you may not realize you’re holding
If feeling stuck, overwhelmed, or reactive – ask yourself:
“What do I need right now?” “What is one small next step?”
Supporting Others
If a colleague or team member seems distressed, a small moment of support can make a meaningful difference.
What you can say:
- “That seemed like a tough situation – how are you doing?”
- “I’m here if you want to talk”
- “You don’t have to go through this alone”
What helps most:
- Listening without trying to fix
- Acknowledging their experience
- Encouraging connection and support
When to involve additional support:
- If someone appears overwhelmed or unable to cope
- If concerns persist over time
We are here to help support your team – reach out anytime.
Mental Health & Additional Support
If you’re looking for additional support beyond what’s offered here:
Internal Resources:
- Visit our Employee Assistance Program (EAP) Optum EWS at Live and Work Well
- Physician, APP, and EMS Peer Support Programs
External Resources (optional):