The Foreign Service Journal, March 2019

26 MARCH 2019 | THE FOREIGN SERVICE JOURNAL basis—can also lead to PTSD, secondary PTSD or compassion fatigue. Preventing CF requires effort on both a personal and an institutional level. While institutions need to support employees who are exposed to trauma, FS mem- bers, especially managers, need to be aware that the risk of CF is inherent in the work they do. Individuals can apply preventive measures through several key approaches. They need to recognize the symptoms and adapt their work habits and those of their employees as needed. They need to proactively work to create a healthy work environment at post to reduce the risk of developing CF. And they need to encourage self-care to enhance overall health and well-being. Here are some steps I’ve learned that help me sustain a healthy lifestyle even while working in high-pressure and trauma-prone environments: Practice basic self-care. If I’m feeling off, these practices can help immediately. I need to: Get a full night’s sleep (seven to eight hours). Work out four to five times a week. Eat well and regularly—at least three times a day, plus snacks. Stay hydrated—drink two liters of water or herbal tea a day. Be social (play with kids, go out with friends). Give my brain a break (try meditation, crosswords or Sudoku) and use mindfulness (try yoga, stretching and proper breathing tech- niques; ground my thoughts in the pres- ent instead of focusing on future worries and past regrets). Create boundaries and balance. This is easier said than done, but I learned that having the right mindset will help keep me on track. Toward that end, I commit myself to taking breaks during the workday and leaving at a reasonable hour—and truly leaving my work, includ- ing thinking about work, behind. Know thyself. Intentionally reflect- ing on how I’m doing can reduce the risk of living in a prolonged state of stress without proper care. When I do periodic check-ins with myself, I notice my anxiety levels, sleeping patterns, anger reactions, eating habits, weight gain or loss, and headaches or backaches. If something is off kilter, I return to basic self-care tech- niques. If that’s not enough, I see a doctor or therapist. Look out for each other. I know I cannot always see the problem. So, in addition to paying attention to the physical and mental state of friends and colleagues, I can: Recognize signs and symptoms of irritation or depression; encourage activities to reduce stress; and regularly share information about support services with others at post. Be an effective leader. If I’m the boss, I remind my staff to leave the office at a reasonable hour and to rest their brains, exercise, eat and have some fun. I’ve learned that it takes more than encour- agement; leaders must model healthy workplace behaviors to show that these actions are acceptable. It’s Up to You Compassion for others is a beautiful thing, but it must be accompanied by compassion for self. After leaving Haiti, I spent a couple years decompressing in a lower-stress D.C. position before return- ing to more intense work, such as the Ebola outbreak recovery and rebuilding efforts in West Africa. Through a commit- ment to my own well-being, the symp- toms of CF have subsided, and I make sure to continue my own self-care and communicate openly about the risks of failing to do so. FSOs work in high-pressure environ- ments in places subject to corruption, poverty, sickness and disaster. It’s only a matter of time before you or a family member serves in a difficult place, and it’s hard not to feel the effects. Watch for symptoms of compassion fatigue, in yourself and in those around you. Show leadership in supporting a healthy work environment. And take breaks and ask for help when you need it. You’ll be better positioned to fulfill your mission as a Foreign Service professional. n