When you're in the field, elaborate self-care routines aren't always realistic. Here are practical strategies that can help even on the most challenging days.
First, the basics matter: sleep, hydration, and nutrition. It sounds simple, but these foundations often slip when work intensifies. Set reminders if needed.
Grounding techniques can help manage acute stress. Try the 5-4-3-2-1 technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Connection is crucial. Even a brief text to a friend or family member can help you feel less isolated. Don't underestimate the power of a 5-minute conversation.
Finally, acknowledge your limits. It's not weakness to step back when needed—it's wisdom. Sustainable humanitarian work requires sustainable workers.