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8 Mental Health Care Tips for PAs

In your role as PA you have the responsibility of helping individuals, through a person-centred approach, PAs’ personalise and tailor their care, to ensure the people they support lead fulfilling and meaningful lives.

Given the fact that it takes great effort to provide proper care for an individual, we can identify that the role and responsibilities of PAs may be influenced by potential challenges.

Different factors, such as:-

☹ Work overload
☹ Compassion fatigue
☹ Lack of self-care
☹ Challenging environments / adapting to work–environments incongruent with core beliefs /values (All workers have the right to a safe & healthy work environment)

All have the potential to impact on your Mental Health & Welfare

Top tips to help you to manage your health & wellbeing

8 Top Tips

Having a healthy work-life balance is important. Finding effective ways to recharge after dedicating your time to supporting people is a key element to accomplishing personal and professional goals. Many PAsexperience reduced home life and mental health challenges due to long work hours.  These factors can contribute to anxiety and depression, as people do not have time for substantial rest. Therefore, work-life balance is a crucial element for work and accomplishing personal goals that make us happier, healthier, and more in tune with ourselves. This enhances motivation, creativity, and performance at work while contributing to better mental well-being for the people under their care.

The following tips provide guidance in achieving a work-life balance:

✓ Prioritise rest – recharge your energy, reduce stress, prevent burnout
✓ Collaborate -teamwork promotes efficiency, prevents excessive workload, allows for a more manageable work schedule
✓ Self-Care – actively practising self-care, can promote physical / mental well-being, e.g. exercising, mindfulness, or spending quality time with loved ones can make people feel connected. Whether it’s a connection to nature or to people, we are dependent on forming strong bonds to improve our mental health.

☺ Taking breaks and prioritising self-care is essential for the mental health and well-being of PAs.
☺ it is easy to get caught up in the demands of the job and neglect one’s own needs.
☺ Ensuring that you eat, hydrate, and care for your physical health is crucial for well-being.
☺ Proper nutrition and hydration are significant in maintaining a positive mindset.
☺ Concentration, memory and problem-solving abilities are improved by breaking for a nourishing well balanced meal
☺ staying hydrated is also very important
☺ Prioritising these basic needs and self-care ultimately contributes to overall job satisfaction for PAs.
☺ Effective time management  
☺ task prioritisation allows you to allocate dedicated break times within your busy schedule.
☺ Setting realistic expectations,
☺ seeking support from colleagues and
☺ finding time for regular breaks can enhance productivity and improve the care provided.

☺ Getting enough sleep is crucial especially when working irregular hours / night shifts.
☺ A lack of sleep can cause many hidden detriments, so is vital to prioritise healthy sleeping habits
☺ Chronic and disrupted sleep patterns have been linked to
☺ higher risk of depression  
☺ high blood pressure,
☺ additional stress
☺ anxiety
☺ Can ultimately lead to burnout.
☺ Sleeping 7-8 hours a night is recommended, trying to prioritise at least a rest when you can is essential
☺ Sleeping for 7-8 hours a night has many benefits for mental and physical well-being, including:
☺ Improved mood
☺ Lowered risk for depression, anxiety and high blood pressure
☺ Clear thinking
☺ Improved immune system
☺ Reduces stress
☺ Improved communication skills
☺ Efficient decision making

To improve sleep quality, try

✓ creating a relaxing environment
✓ Incorporating calming activities before bedtime,
✓ reading a book
✓ taking a warm bath, can help preparing the mind and body for rest
✓ Minimising exposure to electronic devices that emit blue light is recommended

By incorporating these tips into their routine, you can establish healthier sleep habits, ensuring you get the rest that you need to function optimally and effectively.

☺ An active lifestyle and incorporating regular exercise are crucial for well-being.
☺ A consistent exercise routine offers many benefits, including
☺ increased energy levels
☺ enhanced self-esteem
☺ improved focus
☺ better sleep quality.
☺ By staying active, PAs can improve their health and welfare

Finding an enjoyable activity is the first step in staying active. There are many choices out there that can work,

☺ Dancing
☺ Swimming
☺ playing a sport
☺ practising yoga
☺ Planning and scheduling regular physical activity into your weekly routine can be easy
☺ seeking social support, taking walks with friends /family, can enhance enjoyment /motivation for staying active

By prioritising an active lifestyle, healthcare PAs empower themselves to thrive personally and professionally.

Keeping healthy eating habits can sometimes be a challenge due to the busy nature of work. However, eating well and staying hydrated is important for physical and mental health. To combat this;

☺ Plan and prepare meals – When you plan and prepare meals in advance, accessing nutritious meals throughout the week and at work is easier. Having preprepared meals is always a win.
☺ Stay hydrated throughout the day– Staying hydrated is important for physical and mental health, setting reminders / smartphone apps to track intake, always keep a water bottle close
☺ Don’t forget snacks – healthy snacks like nuts, seeds, fruit /vegetables readily for quick and nourishing breaks and for maintaining blood sugar levels necessary for managing
☺ Seek nutritional support. If you have the chance consult with a registered nutritionist to get personalised advice and recommendations for maintaining a healthy diet that aligns with your specific needs and schedule

☺ Maintaining connections and speaking with friends, family colleagues, employer/supported person members when feeling overwhelmed is vital
☺ Talking about difficult feelings that arise from challenging situations improves mental well-being and can make you feel closer to your team and loved ones
☺ Avoiding misunderstandings is crucial, so don’t hesitate to seek clarification
☺ Active listening plays a vital role in effective communication, so it is beneficial to actively engage and show genuine interest in what others say
☺ Building a support network with colleagues /other PAs can help; to solve difficulties together and to feel understood and listened to.
☺ seeking support from mental health professionals who offer guidance, coping strategies, and additional resources.

By implementing these suggestions, you can enhance your communication skills and access support as required.

Working as a PA you may forget, the importance of you & making time just for you.
☺ Prioritising self-care is essential for managing stress, improving work-life balance, and nurturing overall well-being.
☺ Practising self-care can take many forms
☺ engaging in hobbies – gardening, cooking, and outdoor activities can provide a break.
☺ Simple pleasures enjoying a cup of tea, reading a good book, or indulging in relaxing baths can also reduce stress levels.
☺ Spending quality time with loved ones can help and foster a sense of connection and emotional well-being.

By incorporating time dedicated to self-care, you can effectively manage stress and improve the work-life balance. These self-care practices not only benefit the you but also have a positive impact on those around you and who you support.

Maintaining boundaries in a PA role is crucial to ensure the relationship remains supportive without becoming overly demanding or leading to unwanted / over dependency situation.

Healthy Boundaries PDF

For more information:

Our best mental health tips – backed by research | Mental Health Foundation