Humanitarian work is incredibly rewarding but also full of challenges. You dedicate your life to helping others, often in dangerous and demanding situations. But in focusing on others, it’s easy to forget to take care of yourself. This World Humanitarian Day, let’s explore why caring for your own wellbeing across all dimensions is essential to staying strong, resilient, and effective in your work.
What Does It Mean to Be a Humanitarian?
Being a humanitarian means showing compassion and kindness, especially in times of crisis. It involves promoting human welfare, alleviating suffering, and improving the quality of life for those in need—whether by providing essential resources, advocating for human rights, or ensuring access to basics like clean water and education (Phap.org, 2024). But you don’t have to be on the front lines to be a humanitarian. Everyday actions, like helping a neighbour or supporting a cause, also make a meaningful impact. And remember, to be able to help others effectively, you must take care of yourself too.
The Dimensions of Wellbeing…for Humanitarians
To sustain your ability to help others, it’s vital to take care of all aspects of your wellbeing. These dimensions are especially important for humanitarian workers, who often face extreme stress and challenging environments.
1. Physical Wellbeing: The Foundation of Your Strength
You can’t pour from an empty cup. Keeping physically healthy is the foundation of everything you do. This means regular exercise, eating nutritious meals, and prioritising sleep whenever possible. Engaging in consistent physical activity are nearly 30% less likely to experience symptoms of burnout, particularly emotional exhaustion and fatigue (Naczenski et al., 2017)
2. Emotional Wellbeing: Navigating the Psychological Toll
Witnessing suffering daily can take an emotional toll. Emotional wellbeing means practicing mindfulness or meditation, seeking support when needed, and finding ways to process your thoughts and feelings. Humanitarians who engage in regular emotional self-care are 60% more resilient and experience lower stress levels (Keng et al., 2011) .
3. Social Wellbeing: Building Strong Connections
Being away from loved ones and working in isolated environments can lead to loneliness. Staying connected with family, friends, and your team is crucial and strong social connections could reduce the risk of depression by 50% (Holt-Lunstad et al., 2010).
4. Spiritual Well Being: Staying Grounded
Finding meaning in your work helps you stay motivated, especially in the face of challenges. Engage in practices that keep you spiritually grounded and connected to your purpose because those with strong spiritual well being are less likely to experience moral distress (Büssing et al., 2009).
5. Environmental Wellbeing: Creating a Safe Space
Your work environment plays a big role in your overall health. Ensuring that your living and working conditions are safe and conducive to wellbeing can make a significant difference. Those working in safe and supportive environments report a 35% increase in job satisfaction (Burke, 2019).
6. Intellectual Wellbeing: Engaging in continuous learning
Mentally stimulating activities are essential for maintaining intellectual wellbeing. For humanitarian workers, staying informed about best practices and new developments can prevent burnout and promote a sense of purpose. Those who actively engage in intellectual activities are 30% less likely to experience cognitive decline and are better equipped to handle stress (Wilson et al., 2002).
7. Occupational Wellbeing: Finding Balance in Your Work
Occupational wellbeing is about finding satisfaction and balance in your work life. For humanitarian workers, who often operate in high-stress environments, achieving this balance is crucial. Research shows that workers who find meaning in their work and maintain a healthy work-life balance are 50% less likely to suffer from occupational burnout (Shanafelt et al., 2015).
8. Financial Wellbeing: Ensuring Stability and Security
Financial wellbeing involves managing your financial resources effectively and planning for the future. For humanitarian workers, financial stress can add an extra layer of anxiety, making it essential to ensure financial stability. Research indicates that individuals with strong financial wellbeing are 40% less likely to experience stress-related health issues (Kempson, 2017)
Practical Tips for Balancing Your Wellbeing
Now that you understand the importance of each dimension, here are some practical tips to help you maintain balance:
- Set boundaries: Establish clear work and rest times.
- Use technology: Leverage apps like mindfulness trackers or exercise planners to stay on top of your health.
- Stay connected: Keep in touch with loved ones through social media, video calls, or even traditional letters.
- Practice gratitude: Take regular moments to reflect on the positive aspects of your day.
Conclusion: You Deserve Care Too
As you continue your incredible work helping others, remember that your wellbeing is just as important. By taking a holistic approach and nurturing each dimension of your wellbeing, you not only care for yourself but also enhance your ability to serve others effectively. This World Humanitarian Day, make a commitment to prioritize your health and wellbeing—you deserve it, and so do the people you serve.
References
Burke, R. J. (2019). Creating psychologically healthy workplaces. 2–41. https://doi.org/10.4337/9781788113427.00008
Büssing, A., Fischer, J., Ostermann, T., & Matthiessen, P. F. (2009). Reliance on God’s Help as a Measure of Intrinsic Religiosity in Healthy Elderly and Patients with Chronic Diseases. Correlations with Health-Related Quality of Life? Applied Research in Quality of Life, 4(1), 77–90. https://doi.org/10.1007/s11482-009-9068-8
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: a Meta-analytic Review. PLoS Medicine, 7(7). https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
Kempson, E. (2017, July). (PDF) Financial Well-Being A Conceptual Model and Preliminary Analysis. ResearchGate. https://www.researchgate.net/publication/318852257_Financial_Well-Being_A_Conceptual_Model_and_Preliminary_Analysis
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of Mindfulness on Psychological health: a Review of Empirical Studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
Naczenski, L. M., de Vries, J. D., van Hooff, M. L. M., & Kompier, M. A. J. (2017). Systematic review of the association between physical activity and burnout. Journal of Occupational Health, 59(6), 477–494. https://doi.org/10.1539/joh.17-0050-ra
Phap.org. (2024). Humanitarianism. Phap.org. https://phap.org/PHAP/PHAP/Themes/Humanitarianism.aspx
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Shanafelt, T. D., Gorringe, G., Menaker, R., Storz, K. A., Reeves, D., Buskirk, S. J., Sloan, J. A., & Swensen, S. J. (2015). Impact of Organizational Leadership on Physician Burnout and Satisfaction. Mayo Clinic Proceedings, 90(4), 432–440. https://doi.org/10.1016/j.mayocp.2015.01.012
Swarbrick, M. (2006). A wellness approach. Psychiatric Rehabilitation Journal, 29(4), 311–314. https://doi.org/10.2975/29.2006.311.314
UN (2024). World Humanitarian Day. United Nations. https://www.un.org/en/observances/humanitarian-day