Insights for High Stress Professions
Triage Your Self Care
You know you need to maintain your equipment so it functions properly and helps you get the job done, but here’s the thing; you are your most valuable piece of equipment. You are your biggest asset. To protect and maximize your ability to perform, to handle stress, to think critically, you must do things to maintain yourself, your wellness, and your performance.
Self care, recovery, recharging, resetting are all terms to refer to ways you take care of yourself to maintain your performance, composure, energy, resilience, and bandwidth. These are broad categories of strategies that can include anything from breathing exercises to binge watching tv to setting boundaries to exercise to massages to therapy to vacation time.
Most of these are preventative maintenance strategies, the things you do on a regular basis to help you reset and recharge to meet the regular challenges you face; to maintain your resilience and wellness. This can include eating healthy food, getting good sleep, having hobbies, going to therapy, regular meditation practice, exercise, etc.
We use acute care strategies we use when we are sick. We change our expectations for what we can get done, we use different resources. We take cold medicine, prioritize rest, and perhaps seek medical care; we give ourselves permission to not go at full speed.
We should also have acute care strategies for when we are stressed or overwhelmed, when our resilience is being tested. In these situations, we often put our head down and try to keep expecting normal, high levels of performance, leading to higher stress and burnout and lower performance.
To maintain the level of performance we want in our lives, to avoid burnout, to keep stress manageable, we need to preventative maintenance strategies AND acute care strategies. And we need to know the right strategies to use based on what we are facing. Triaging your self care is determining whether you need acute care or preventative maintenance.
Triaging Your Self Care
Triage is a medical term used to assign degrees of urgency. When you have multiple people needing care, you quickly assess each person and provide care to the most urgent injury first. This is especially important when resources (time, bandwidth, supplies, people) are scarce.
When you are ramped up, when you are depleted, when your focus or motivation is low, when you’ve had.a.day, when you’re not at your best, you need to prioritize strategies that you can do when your bandwidth is low. Strategies that have the most impact and gain the most traction. Acute care strategies.
Signs You Need Acute Care Strategies
Acute Care Plans
Acute care strategies are what help you the most in that moment. These are the strategies that have the most impact with the least effort. Knowing you need acute care strategies includes adjusting your expectations of yourself. Think of it as combining turning your phone on power save mode and using a lightning cable. Let’s explore ways we put ourselves on powersave mode:
Something is Better Than Nothing
When we’re overloaded or depleted, we may not have the time or energy to get the “full doses” of preventative maintenance strategies. Micro doses are micro practices that may not have the same impact or desired results as full doses, but still move the needle on our wellness. Something is better than nothing; maybe we want to do 20 minutes of meditation, but can only manage 2 minutes. Two minutes of meditation is better than 0 minutes of meditation. A 10 minute walk is better than no walk or run.
Change Your To Do List
Not everything on your to do list needs done.
In How to Keep House While Drowning, KC Davis shares an analogy for looking at care tasks (chores, self care tasks, i.e. all the things that need done on a regular basis). Each care task has a minimum level of done, which is based on what you need to function. She describes this as the cake. The cake for clean floors means there’s a clear path through the house that is free of debris and tripping hazards. Then there’s a level of doneness that creates comfort, which she describes as the frosting. The frosting for clean floors may be that there’s space play (so a large area of the floor is clear of debris, hazards, and dust. Then there's a level of doneness that creates happiness or peace, this is the cherry. The cherry for the floors may be all the floors are clean and mopped.
If your bandwidth is low, you need to preserve and allocate it carefully. This means changing what done looks like for the things on your to do list. Do the minimum functional level for each item on your list. Then reassess your bandwidth. If you have bandwidth remaining, you can do the minimum level for some tasks you delayed, you can use that bandwidth to add frosting or cherries, or you can use that bandwidth to do other high yield recovery strategies.
Giving Yourself Grace
If you know someone is struggling, you tend to work with them and reassess what they can do with their limited bandwidth. We tend to not give ourselves the same grace. Your best is a moving target. Your best when you’re at 95% is much different than your best when you’re at 55%.
If you’re sick and you’re at 55%, you adjust your expectations of yourself, and you use sick care strategies to help restore wellness. If you’re not sick, but you’re overloaded; your bandwidth is at 55%, you need to adjust your expectations of yourself and what you can get done, and use acute care strategies to help restore your wellness, performance, and resilience. Resilience isn’t about staying strong all the time. It’s about prioritizing your energy for what's needed, and replenishing it when it’s low.
When you’re doing everything you can in that moment, give yourself grace, and keep going. Don’t give up or think you’re a failure because the strategies aren’t supercharging your batteries. You may only be able to manage micro doses of recovery right now, because that’s all you have the bandwidth for, right now. Something is better than nothing, and traction can take time. Triage and prioritize acute care strategies until your bandwidth is restored.
Minimum Effective Dose (MED) Self Care Videos
First Responder Resources
Battling Burnout in Cybersecurity eBook
Resilience is the ability to leverage tools and resources to recover well and grow stronger from adversity. You’re going to experience stress, adversity and trauma. Resilience is about what you do after that experience to come back stronger, because everyone has a breaking point, and everyone can develop their skill sets in navigating stressful situations.
Actively building resilience increases your bandwidth to weather it, to come back stronger, and to navigate the daily stressors and hassles of your life. To build resilience, you want to work on protecting the physical, mental, and emotional bandwidth you have, then work on boosting it.
Protect Your Bandwidth
Bandwidth is another way to describe your physical, mental and emotional energy reserves. When these are high, you have a high ability to navigate challenging situations, stay sharp, and shift your focus and energy from situation to situation. When your bandwidth is low, it’s harder to maintain focus and performance, it’s harder to shift between tasks, and day-to-day things take more effort than normal. You don’t function well when your bandwidth is low (yes, you can push through, but at a high cost).
Recognize Stress and Complete the Stress Cycle
As your body’s physiological stress levels increase, your bandwidth is taxed. Your attentional field narrows, non-essential functions shut down, and energy is diverted to systems that can help you survive a threat. Depending on the situation you’re in, this is actually really helpful. Sometimes, however, this isn’t very helpful. For example, the part of your brain that helps you communicate effectively shuts down, sometimes the energy mobilization is really uncomfortable (especially if you’re in a situation where you can’t move around).
It’s helpful to recognize indicators that your stress level is rising and you might lose self-control or composure. These are situations where you want to protect that energy bandwidth from being spent unnecessarily:
To help protect your bandwidth, you need to know how to turn down the dial on your stress systems (complete the stress cycle). Completing the stress cycle is about signaling safety, clearing stress hormones, and restoring the body to homeostasis after it’s been activated. There are seven simple evidence-based methods for completing the stress cycle, but I find the first four are the most portable, easy to get on the fly, and appropriate in most professional settings:
The more you pay attention to your physical, mental, and emotional energy reserves (bandwidth), the more you can keep your batteries charged and ready for the next call.
Connect with Your Values
Values are guiding principles that show everyone (including yourself) what’s important and where your priorities lie. Your values are what led you to make the choices to get into and stay in this field.
If your life feels like it’s sucking the soul out of you, you are probably living in a way that doesn’t align with your values. This is very draining. If you can stay aligned with your values, you can protect your bandwidth for the tough situations you will face. Additionally, staying true to your values at work prevents burnout, and working in an environment not aligned with your values increases stress. This is because values are a source of energy: one that allows you to handle stress, and have the confidence to set and maintain healthy boundaries; values help you protect your bandwidth.
Read through this list of values and circle any that resonate with you. Now look at the list of values you’ve circled and eliminate all but the top ten. From that list of ten, select your top 2-5 values.
Now, take these core values and define them into observable behaviors. For example, family becomes “I value providing for my family” or “I value spending quality time with my family.”
Finally, give yourself a grade on how well you live these values every day. The higher the score, the more you’re protecting your bandwidth. If you scored low, you’re probably facing a large energy drain each day. If you scored lower than an "A", what choices can you make to embody them more fully? You can also look at your values daily and choose how they will show up in your life that day.
Set Healthy Boundaries
Healthy boundaries are about indicating what is and isn’t acceptable for you. It’s also recognizing what is on your side of the street (i.e. what is your problem to solve) and what isn’t. You may be spending extra energy taking care of others, solving problems for them, being annoyed by them, complaining about them. In these situations, and in any situation where you may be feeling resentful, setting boundaries can be really powerful. Some boundaries may sound like:
You can also set boundaries with yourself about what you will and won’t do. For example, being irritated with someone else’s choices, when they don’t impact you, is a drain on your energy. Thinking about people and how they reacted during a situation when you can’t change anything allows them and that situation to live rent free in your head. Thinking about work when you’re not at work allows work to consume more of you than it truly requires. This is easier said than done, but you can make different choices around how you spend your time, energy, and thoughts, thus protecting your bandwidth.
Boost Your Bandwidth
The first step in boosting your bandwidth is protecting it from the factors that drain it. The second step is to actively build your physical, mental and emotional energy reserves.
Breathing is a great way to control your physiology when things get ramped up. Breathing is also a great way to complete the stress cycle and boost your energy reserves. To get these benefits, you have to practice regularly. Practice it in stressful situations, practice it in relaxed situations, practice it in dull situations, practice when you’re trying to sleep; the more you practice, the more powerful the benefits will be when you need them.
There are a lot of effective breathing strategies out there, and the most common one used by first responders is Tactical Breathing (sometimes called box breathing or square breathing). Sit or stand up tall, roll your shoulders back and take deep breaths that expand your belly. Inhale for four counts, hold for four counts, exhale for four counts and hold for four counts. Each cycle of inhale, hold, exhale, hold is one round of breathing, Do six rounds (about two minutes). Do this a few times a day. (If you don’t like this one, check out these other breathing strategies like the three part breath, 2:1 breathing or rhythmic (cadence) breathing.)
Move your Body
Movement and exercise improve circulation, cardiovascular health, brain functioning, stress tolerance, and just about any psychological and physiological marker you have. Getting regular movement throughout the day is critical to your overall physical, mental, and emotional health. Depending on which profession you’re in, you may get a lot of movement throughout the day already, or your role may be more sedentary. Getting movement like walking, running, yoga and weight lifting can tremendously boost your energy reserves (bandwidth).
Another reason to move your body regularly is it helps clear stress hormones from your body (think how a good workout feels after a really hard day). When you don’t complete the stress cycle, excess stress gets stored in your muscles and joints as stiffness, pain, inflammation, and soreness.
Boost Positive Emotions
Positive emotions are really powerful tools and they serve a greater purpose than just balancing out negative emotions. Positive emotions broaden your attention, creative thinking and problem solving, and reset your physiology back to baseline. They also build your physical, mental and emotional energy reserves.
Boost positive emotions by thinking of something you’re grateful for, something that makes you laugh, or something you’re excited about and looking forward to. These act as booster shots to boost your bandwidth to help you deal with tough situations later.
When you think about resilience as your bandwidth to handle adversity and come back stronger, it’s clear that you need to make choices that protect your limited bandwidth and do things that boost your bandwidth in the moment and over time.
Training App: Resilience WODs for First Responders
eBook: First Responder Resilience eBook
Blog post: A First Responder's Guide to Dealing With Stress
First responders have a stressful job. You have long hours, shift work, your work is reactionary, you don’t know what your day will be like when you get to work. Then you have the normal day-to-day stressors (traffic, money, family hassles) that most people experience. You’re still human; this takes a toll, and it’s important to have really powerful tools for managing this.
There are a lot of things that help manage stress, like getting good sleep, breathing strategies, mindfulness, therapy, etc., but this article isn’t intended to talk about how to use those. This article is a framework for thinking differently about how to deal with stress.
Complete the Stress Cycle
The stress response ramps up like a roller coaster. It triggers a surge of energy that enables you to fight or flee from threats (or freeze if fighting and fleeing aren’t options). It needs to ramp back down to baseline to complete the stress cycle, but we don’t usually give it the chance (especially when the stress response is triggered again before our body is able to fully restore homeostasis).
Completing the stress cycle is about signaling safety, clearing stress hormones, and restoring the body to homeostasis after it’s been activated. There are seven simple evidence-based methods for completing the stress cycle:
The first four are the most portable, easy to get on the fly, and appropriate in most professional settings.
Recover Spent Energy
Your stress response ramped up to help you manage a threat, then after the situation was over, you completed the stress cycle. Well done! That whole roller coaster up and down spent a lot of your energy. It’s important to do something to help recover and boost your energy so you have more bandwidth for whatever you may face next.
The most important thing is for you to use the strategies that seem to work for you. Given the pace of your work, I also think it’s important to have strategies that are short, portable and potent. I like to call these “microdoses.” (These will look similar to some of the complete the stress cycle strategies)
Now that we’ve dealt with the acute effects of stress in our bodies, let’s move on to dealing with the stressors that cause the stress cycle. There are stressors in your life that you can control, and ones you can’t. We can use different strategies based on whether or not these stressors are things we can control.
Grip forces are things you can control. Just like you can grip a pen and maneuver it in space to write what you want, grip forces are things you can control, influence or manipulate. You can control the choices you make, the plans you create to manage your life, and the attitude you bring with you. Gravity forces are things you can’t control or influence; they are happening to you and you can’t change that. In these situations you can control your attitude, and you can try to minimize how much energy this situation takes from you.
Maybe some of your stressors are what and when you can eat, paying your bills on time, relationship challenges, stress with management and administration. A tricky thing about many stressors is that there are some things we can control and some things we can’t. For example, you can’t control when your bills are due but you can control how you make a plan to pay them in a timely manner. You may not be able to control when you eat, but you can control how you prepare for those situations.
Dealing with Grip Forces
Since we can control Grip forces, we want to take control over these particular stressors in our lives. First of all, if something on your plate isn’t all that important, practice letting go. It doesn’t need to take up space on your plate and it’s not worth spending any of your limited resources on it. If it is important, then it’s worth taking the time to make a plan. Oftentimes, important things are going to be around for a while, so we need to have a plan for how to manage them well on an ongoing basis.
What is your plan to pay your bills in a timely manner? Autopay? Paying when you get the bill? Setting up reminders? Negotiating alternate payment plans? What is your plan to have easy and healthy meals that are ready to eat so you don’t have to stress about making good choices when you’re starving because you didn’t get to take your lunch today? Remember, you have control or influence over these, and exercising that control is very empowering to help us manage stress.
Dealing with Gravity Forces
Gravity forces are tricky. You can’t control, change or influence the situation, which makes the situation more stressful and frustrating. If you’re in debt now, at this point, you can’t change the fact that you’re in debt. If you’re injured now, you can’t change the fact that you’re injured. If you have toxic leadership, you can’t change the fact that you have toxic leadership. You can’t control the nature of your job as a first responder. What you can do is control your attitude and how you interact with these stressors. This is easier said than done, but a great place to start building skill.
To minimize the impact of these stressors, you can set clear boundaries, and you can reframe the situation. To reframe the situation, prompt yourself to think about it differently with one of the sentence starters below:
It’s important to note that reframing the situation doesn’t take a sucky situation and suddenly make it a great one. It’s also not trying to cover crap with flowers (ignore the situation). It’s trying to find a way to see the situation that doesn’t drain as much of your energy.
Healthy boundaries are about indicating what is and isn’t acceptable for you. It’s also recognizing what is on your side of the street (or problem to solve) and what isn’t. Many times we spend extra energy taking care of others, solving problems for them, being annoyed by them, complaining about them. In these situations, and in any situation where you may be feeling resentful, setting boundaries can be really powerful. They may sound like:
Make Space to Unpack
You’ve been carrying a heavier and heavier load over time. This load consists of the stress, trauma, frustrations and unpredictability of your job. If you don’t make space to unpack and lighten that load, it will only get heavier and harder to carry. It may also start to tumble around you, coming out in ways you can’t control.
Making space to unpack is best done with skilled professionals. What resources are available through your organization? Have you used them? Do you know them to have helped others?
Training App: Resilience WODs for First Responders
eBook: First Responder Resilience eBook
Blog: Daily Habits for Boosting Resilience in First Responders
Cybersecurity is a stressful professional field. An unrelenting workload, an ever changing landscape, and round-the-clock availability is a surefire recipe for high stress and burnout. It’s difficult to maintain your wellness as a priority in the face of all of these challenges.
That’s why I want to arm you with tips to create healthy work habits that are practical, powerful, and easy to fit into your already overloaded day. You are human, and that’s actually your greatest asset in this field. As a human, you have multidisciplinary expertise, intuition, and better communication skills. However, you don’t function at 100% when your batteries are running low.
I know: when the pressure is on and you have momentum you don’t want to stop. I know there’s an unrelenting workload, and it feels like you may never get caught up on it. I also know you will perform better if you take a break and reset yourself. The first thing you can do is learn to prioritize what’s on your desk.
1. Ruthlessly Prioritize Your Time and Tasks
If you don’t prioritize your time/tasks, they will be prioritized for you. So begin each day taking a few minutes to establish your priorities. What are the three most important things that need to happen that day? If these three things get done, then you know your day has been a success.
This is easier said than done, and this can have a big impact on your confidence, your focus, and your bandwidth.
But let’s not stop there; a decent amount of your job in cybersecurity may be putting out fires that weren’t blazing when you set your day's priorities, which throws off your ability to accomplish your priorities, or even prioritize at all. Some of these fires may be more important than the priorities you set for the day, and some may not be (even if they feel urgent). Either way, you can navigate this: Define what constitutes a priority. When a fire comes to your attention, is it truly a higher priority than your other tasks for that day? If so, see to the fire. If not, focus on the priorities you set for the day and save this fire for another day or another team member.
Here are some questions to help assess a priority. The more items you can easily answer ‘yes’ to, the higher the priority:
So, if one of your three items for the day is scored a three out of five, and a fire comes across your desk that’s a four out of five, you should see to the fire and allow one of your other priorities to be pushed down on your list. If this fire scores lower than the priorities you set for the day, then you should keep your focus on your priorities, rather than jumping to put out the fire.
2. Recognize Your Stress Indicators
Those of us in high stress professions, leadership roles, or with competing demands between work and home (read: most of us) have learned to ignore the indicators that our stress is rising. It’s like if we know we’re stressed, we will suddenly get overwhelmed and not be able to focus or perform, so we pretend we aren’t experiencing stress. Of course, this is the same as deciding the fuel gauge in our cars is a nuisance, so we ignore it, then seem surprised when we run out of gas.
Stress builds up until it makes us crash in some way (sleep, illness, injury, errors, fights, etc.), and only then do we concede that we may be “a little” stressed. However, ignoring our stress indicators doesn’t serve us because it’s easier to manage stress when it’s lower, just like it’s easier to calm down from feeling annoyed than pissed off, and calm down from feeling nervous than panicky. The fact of the matter is, we need to re-learn how to recognize how stress shows up for us to manage and prevent stress.
So, how does stress show up for you? Do you get irritable and impatient? Do you get headaches or an upset stomach? Do you crave certain snack foods? Do you get fidgety? Do you make more mistakes? If we learn to attend to our stress indicators, we can address our stress while it’s still manageable and small practices still have an impact. Have a plan for what you will do (breathing, meditation, walking, watching a funny video, etc) when you notice your stress levels rising. The rest of the healthy habits in this article are great strategies to try out when you recognize your stress level is rising.
3. Just Breathe.
Breathing is one of the most simple and most powerful things we can do to affect our physiology. Breathing can help us calm down, maintain our composure, or improve our focus. We can take a few deep breaths, breathe slowly for a few minutes, or do a full guided breathing practice.
There are many different styles of breathing practices out there, and ultimately you should use the one(s) that feel most comfortable and impactful for you. As we get stressed, our breathing gets more shallow and our inhales get longer than our exhales (which triggers fight or flight). Start with just breathing slowly, with your belly (not your shoulders).
Use the links below for some guided coaching on different breathing techniques so you can learn which are most effective for you:
4. Move Your Body
Our bodies are pretty amazing machines that put up with us sitting in weird positions and staring at screens all day long. One of the best things we can do is get more movement into our day. When we stay too still or are sedentary, our bodies get really tight. As a result, we develop trigger points and muscle imbalances, experience more pain, and have a greater risk for injury. Moving our bodies increases blood flow, aids digestion, helps us think more creatively, increases the distribution of oxygen and nutrients, clears stress hormones and waste, and releases endorphins.
Find ways to get the type of movement you like most throughout the day. You can get it in longer exercise sessions, and you can also get it in micro-activities that fit nicely into your day. These micro-activities can include:
Just get more movement throughout your day. You and your body will notice a difference.
5. Rest Your Eyes
Most, if not all of your work is in front of a computer screen. You can do things like change the brightness and use blue-blockers, but your eyes are still taking the strain of staring at a screen all day. It’s important to rest your eyes periodically. Do that by:
6. Get Outside
Most, if not all of your work takes place indoors. It’s even possible you’re in a room with no windows. Getting outside, especially in the sun, can improve mood, focus, concentration, and even lower anxiety and depression. These benefits come from a combination of fresh air, movement, sunlight, and simply changing the scenery. Getting outside also helps anchor you to the time of day which helps you maintain your circadian rhythm. When you’re disoriented about the time of day, your sleep will be negatively affected. Get outside by:
7. Eat Good Food
When you’re working on an intense project and building momentum, it’s easy to forget to do things like stop and eat. It’s also harder to make healthy food choices at that moment (especially if/when you’re limited in what is easily available, or often don’t realize you’re hungry until you’re starving). Also, when we wait until we are starving, then shove down a lot of food, we encourage a roller coaster experience for our blood sugar. The more we overload our system, the more intensely we may crash later.
To keep this at bay, we need to have readily available healthy snacks: fruit, nuts, granola bars (anything that’s ready to eat and not too messy or complicated). Eat at more regular intervals so your body knows it can process the food as you go. Bonus points for eating away from your workstation.
8. Leverage Technology and Gadgets
There are all sorts of tools and gadgets to help us get the most out of our focus and productivity, such as:
It’s easy to get caught up in the frenzy of your day and forget to engage in healthy work habits. But if you take the time to assess priorities and focus on recognizing stress indicators as well as instituting daily healthy habits, you will help prevent cybersecurity stress and be able to focus on succeeding in your field.
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