By Cha-Loe Davis, LCSW, CCM  

In November, I met with my manager for my annual review. We began to discuss all my accomplishments over the past year. It was the first time I stopped and reflected on all the great things I had done. As a Co-Coordinator at the VA, I serve in an administrative capacity. I provide ongoing support and guidance to Registered Nurses and Social Workers who serve our most complex Veterans. They often cover multiple areas, and there are not enough of us. There is not a centralized Case Management department.  My struggle and my stress are the buy-in of integrating case management while continuing one’s current assignment/s. It can be a challenge. It affected me.  I found myself overworked and stressed.  

During my review, my manager acknowledged all my hard work and praised me for a job well done! She then asked,” How are you taking care of yourself?”  It took me a minute to respond. I struggled to answer. Could I indeed be transparent and honest? As I reflected, I realized then that self-care was not an ongoing part of my daily routine or a priority. What about ME? I had put myself and my needs on pause. Well, I eventually responded with my truth. I needed to make some changes. That day, I agreed to be more attentive to my physical, psychological, and spiritual needs.  Now, what does that look like?  

In July, I began to experience a lot of pain, bloating, and indigestion before and after my meals. Looking in the mirror, I looked good. I consider myself healthy; I work out four times a week and have good eating habits. So, I was concerned. On one occasion, I ended up in the ER with severe chest pain and abdominal distention. I wondered if I had an ulcer and questioned if this could be attributed to stress. After an extensive GI workup, it was determined that I had Gastroesophageal Reflux Disorder (GERD) and was placed on medication. Thankfully, this was not serious, but it required me to be even more diligent in managing my diet and stress.  

This was the motivation that I needed to create a self-care plan and put it into action. Motivation presents itself in different ways! I was motivated. I was still trying to figure out…what this looks like. As I continued to reflect on the past year, I realized that I am not productive to anyone else if I am not taking care of myself. This has been my consistent message to my patients. I know this like the back of my hand. But to live it is easier said than done. How can I encourage others to take care of themselves if I am not doing the same? It was a work in progress. I needed to come up with something meaningful and easy to implement. I formulated a six (6) step plan. 

MY PLAN:  

1. Adhering to work hours. I work remotely.  I have been known to log into my computer early and stay late to get tasks completed timely. This had to change. I began with logging in and out on time. Let’s talk about that work-life balance or leaving work at work!  

2. A dedicated and enjoyable lunch. I was working through lunch and getting back to work. I started logging off at lunchtime and completely leaving my work area so that I could fully enjoy my lunch. I could focus on what I was eating and enjoy my meal. 

 3. Finding the right workouts that fit my present needs. My CrossFit workouts, though intense, were something that I had enjoyed. They would help to reduce my stress; however, as the demands of my job increased, my enjoyment decreased. Since being diagnosed with GERD, I have had to scale back the level of intensity of workouts. I found a workout that fits my needs. I am now working my way back up.  

4. Adopting relaxation techniques. I scheduled monthly massages to help relieve the tension my body has been holding. Let’s just say, “AMAZING!” 

5. Remember what I love, which brought me joy. I loved singing in the church choir. During that time, I had stopped. I have now returned to singing in my choir. This has always brought me joy.  

6. Taking time to reflect and meditate. The last step continues to be a work in progress, but I am trying. I realize that it will take time. The most important thing is that I must continue to work at it. I started with just five minutes of quiet and deep breathing daily and focused on my breathing. Breathing in the good, breathing out the stress, and meditating on good things. 

During this time, I decided to become my first patient. I decided to follow my self-care plan completely and adjust it if needed. Incorporating these six (6) steps into my daily life has changed my perspective and my life. Let me give you an example. Just taking that short time to reflect and meditate opened me up to my breath.  As simple as it sounds, there is a physical need to just breathe. It is vital to our existence. You must breathe…just to live. Why not focus on your breathing? Breathe in the positive thoughts and breathe out the stress. This alleviated some stress. Understanding, that I must live this and not just about it! Now, if you should find yourself overworked and stressed, I implore you to JUST STOP AND TAKE A BREATH and create your own self-care plan. Take care of you! Feel free to use any or all of mine. Remember JUST STOP AND TAKE A BREATH. 

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Bio: Cha-Loe Davis has worked at the Edward Hines Jr. VA for the past 11 years and currently serves as the Care Coordination and Integrated Case Management (CCICM) SW Co-Coordinator.  Cha-Loe worked in the private sector for 19 years, prior to beginning her career at the VA. She has over 17 years of integrated case management experience. Cha-Loe has been a member of the Chicago Chapter of CMSA for the past 14 years and serves as the co-chair of the CMSA MVD Day planning committee. She also serves on the CMSA MVD SIG and CMSA DEIB.