Mindfulness Techniques for R.T.s On the Go
As an R.T., your days are a whirlwind of tasks, schedules, and constant movement. When you do not have a minute of downtime, and you are feeling overwhelmed, how can you sneak in a few moments to ground yourself? And why is this important?
When we get stressed and our fight or flight responses kick in, our executive functioning-the way for us to make decisions-gets diminished. When we teach ourselves calming techniques and check in to our bodies, we have better access to our cognitive skills.
During ARRT's recent Item Writer Workshop, the attendees spent two days intensely focusing on learning how to develop quality exam items. Toward the end of a long day of learning and collaborating, we gave them a well-earned break and taught them techniques to reclaim a spark of mental clarity. Now we are going to share them with you!
333 Technique
The 333 technique is a simple mindfulness exercise. Try taking a moment in between patients to engage three of your senses: sight, sound, and touch.
- Sight
Look around you. Bring your attention to three physical objects and name them. Pay close attention to the details. For example: you see a keyboard, a bottle of water, and a door handle. What color is the keyboard, what about its size? Is the water bottle full? Does it have any decoration? What kind of door handle is it? Round, rectangular? What kind of metal?
- Sound
Next, listen for things within your hearing range. Note three sounds, and name them to yourself. Again, pay attention to the details (e.g., the cadence, volume, or pitch of each sound).
- Touch
Lastly, choose three body parts you can move. For example, you can bring your chin toward your chest, wiggle your toes, tap your fingers, rotate your ankles, point your toes, etc.
When you are practicing the 333 technique, keep focused on your environment only. Rather than focusing on your feelings, emphasize just what is around you.
Bilateral Stimulation
Moving your body rhythmically in ways opposing along your midline (such as walking), can enhance communication between the brain's hemispheres and diminish the neuropathways that are telling you things that increase your stress level. If you cannot get up and walk, try shifting your weight from side to side as you stand, or in your seat. You can also use your hands to alternate tapping on your forearms or your thighs.
Have you tried these techniques? Let us know how it goes for you at volunteers@arrt.org !
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