Prioritise your health

The last two Researcher Renew tasks have focused on planning your time and organising your workspace. Hopefully leaving you feeling more comfortable and in control. However, within these tasks it’s common we forget something essential. Our wellbeing. Or, more specifically, our physical and mental health.

Feedback from previous years suggested people loved the activities for prioritising self-care, rest, reflection and planning, but felt there was something missing around physical health. From wider conversations at wellbeing events I’ve hosted and learned from, I noted people felt their physical health was often neglected, sometimes at personal cost. Today’s Researcher Renew task provides a number of key areas where your physical and mental health may need attending to, with reminders on where you may need to make appointments, seek advice, or accept care.

This task may take no time if you already have your healthcare organised – or if you don’t feel any need to address either your mental or physical health. Alternatively, it might require several hours, perhaps spread across days or weeks, to work through. It might be something you return to regularly to prioritise your wellbeing.

There is no time pressure with this task. Instead, it’s an invitation to consider your wellbeing needs and make sure they are prioritised in ways that are comfortable for you.

As this task focuses on physical and mental health, it may be something you find challenging, in which case feel free to bookmark this activity and return to it later.

For this task you will need your diary/calendar and phone, alongside any medical records, apps, or other information related to your mental and physical health.

Routine appointments

This task begins with regular health checks as these are often essential but can easily get lost or forgotten when you’re busy, overwhelmed, or unwell. The number and type of appointments you need will vary depending on your circumstances. However, most of us need regular check-ups to maintain good physical health, or to prevent health issues developing or worsening.  These will be offered depending on your age, family history, and health status (noting in some locations they will be easier to access than others and, in some cases, may not be available at all). They may include:

• Cervical screening or other gynaecological checks
• Other screening (e.g. for breast, prostate, or bowel health; or conditions such as dementia)
• Medication reviews (e.g. for HRT, PrEP, antidepressants, or other medication you need to take regularly)
• Contraception advice and care (including condoms and safer sex information)
• Dental appointments and any related treatment (e.g. fillings or braces)
• Optician appointments and glasses/contact lens prescription updates
• Vaccinations
• Regular reviews for things like asthma, diabetes, cholesterol, hypertension, or stoma care
• Hearing tests and hearing aid reviews
• Podiatry checks and care
• Equipment and assistive and accessible technology and device checks, repairs and reviews
• Applications for benefits and other allowances
• Ante and post-natal care
• Appointments for dependents

Use the list above as a prompt for appointments that would apply to you – or to note if there are routine checks you require that aren’t mentioned.

It’s not unusual that we forget to prioritise these check-ups (whether they’re in person or over the phone), meaning the preventative benefit of routine reviewing is lost.

For this Researcher Renew task, note what appointments and tasks are necessary to maintain your wellbeing. These could be health appointments like the ones above. Or also include social care meetings or reviews; or reminders of any deadlines for applications to obtain benefits, carer help, or assistive devices.

These tasks don’t all have to happen this month (indeed, some may not be necessary right away). Instead, you’re anticipating what is needed through the year to ensure your physical and psychological health needs are met and recording that in your diary so you don’t miss out. This includes accepting or completing any invitations for screening or other health reviews you’ve been offered and as yet haven’t had time to accept.

Note as you do this if there are any barriers – for example transport, location, cost; or fears over particular checks (e.g. anxiety about visiting the dentist) that you can mention during your booking so additional care or reassurance can be given, or practical help like patient transport can be arranged.

Helping you keep track of everything

Having identified any physical or psychological health conditions requiring regular medication, treatment or other interventions, this task moves to ensuring everything is kept organised. There are now apps to help you track your health that you could consider ensuring these routine checks aren’t missed, particularly if you need reminders for things like ordering repeat prescriptions. Using pill boxes can also help you track regular medication to ensure you don’t miss doses and can see when you’re running out (along with using alerts on your phone or in your electronic calendar). Some healthcare providers have online forms to bookmark or apps to download to complete this process routinely.

Remember, the above isn’t a comprehensive list, nor a replacement for medical care, so make time within this task to check with your provider to ensure you’ve got everything logged and nothing has been missed; or to ask questions if you have any concerns.

You may also want to search for charities linked to your health needs (e.g. menopause, stoma management, eczema, or depression) who will have practical advice and potentially additional resources to manage your wellbeing). If you’re unsure where to turn, please ask and I’ll signpost you.

Regular Care and Maintenance

This could include things like physiotherapy, dialysis, chemotherapy, sports massage, counselling, coaching, dressing changes, or any therapeutic care you need regularly. That might be as a short-term treatment, or life-long support. You may be acutely aware of these sessions. But it may be important to clarify what’s happening, and when, if this is a new experience for you. Or if you’re assisting someone else attend this kind of care. And if you’re overwhelmed with different treatments and choices.

In the case where there’s a lot going on either with treatment or recovery, remember the exhaustion that can come with it. Including tiredness from travel, waiting, and processing information. Ensure you buffer all care with preparation and recuperation.

Regular treatment sessions may already be fixed in your diary but that doesn’t mean they are convenient to your social or working life. If so, use this Researcher Renew task to consider whether you need to speak to your healthcare provider to identify other treatment delivery options, appointment times, or ways to access care that might make your life easier. Or if you’re experiencing side effects of your medications or treatment regimens and would like a review or reassurance. Always discuss these issues with your health or social care provider or therapist rather than deciding to quit care completely, as this can be counterproductive or even dangerous.

In doing this part of the task you may notice if your workplace also needs to accommodate you, particularly if your care needs have changed. Include rest and recovery times if that’s relevant to the care you are receiving. It may flag to you that your physical or mental health care is good, but your workplace, family or friends are less supportive (or vice versa). Again, specialist charities, unions, or other legal or therapeutic advice may be of assistance here. Occupational Health (if your institution has this) could be an invaluable source of advice.

Investigations and check-ups

Alongside the things you know about and are already receiving care for, you may have become aware of physical or mental health symptoms but, until now, done nothing about them. Perhaps because you’re busy, they aren’t that frequent, or don’t trouble you too much. You may be aware of what’s causing these issues (e.g. you feel very low after a recent bereavement), or there may be no reason for the symptoms or changes.

Some possible areas for concern are listed below to help your reflections (please note it’s not an exhaustive list, and also should not be used as a diagnostic or replacement for medical advice and care)

• headaches or other physical pain
• feeling exhausted all the time
• feeling numb, disconnected, or lonely
• a change in mood (e.g. becoming more manic, depressed, tearful, or angry)
• struggling with executive functioning and coping with life generally
• feeling anxious or unsettled, or not enjoying life as you used to
• psychosexual problems
• relationship difficulties
• skin irritations or rashes, or other unusual physical changes (lumps, bumps, swellings or tender areas)
• a decreased ability to do things you previously had no problems with
• changes in bladder or bowel habits
• noticing things that shouldn’t be there (e.g. unexplained bleeding)
• reduced or increased appetite
• unexpected weight gain or loss
• vitamin and mineral deficiencies
• changes to your sleep patterns (e.g. insomnia, early morning wakening, or falling asleep during the day)
• difficulties in managing your personal care, or generally neglecting yourself (or worrying people may notice you’re not coping so going to greater lengths to manage your appearance)
• increased masking, meltdowns, or shutdowns

Alternatively, there may be no obvious physical changes, but you just don’t feel right. This Researcher Renew task isn’t suggesting any little ache, pain, or twinge equals a medical emergency, but it is encouraging you to note your symptoms and identify where you could get advice, then book an appointment if appropriate.

Why is this important? Aside from reassuring you and avoiding any further delay, it means if there is anything wrong it’s better to begin treatment as soon as possible. And if it’s nothing serious then quick treatment or preventative care can stop anything worsening. Having answers to those health worries can be reassuring and empower you to manage your own care needs.

Remember, alongside medical attention and/or psychological care, many of these symptoms may be a warning sign for other issues. Particularly exhaustion, stress, or overwork. The next parts of this Researcher Renew tasks includes checking your diet, sleep schedule, ability to relax and unwind, and overall workload and considering lifestyle changes to support your wellbeing.

Monitoring your wellbeing

There are numerous apps, online trackers and diaries you can use to record general health notes – conditions, medications, reviews and checks. Alongside more specific ones (e.g. menstrual or fertility cycle trackers). While some people understandably don’t want their health data shared and archived digitally, others find these tools invaluable, particularly if they have multiple conditions, numerous appointments, or are also caring for others with complex health needs (e.g. a disabled child or elderly parent). They can often be a useful early warning if conditions are worsening (e.g. blood pressure is rising), or provide additional analysis to explain why psychological or physical symptoms have reduced, worsened, or suddenly appeared. You can also use them when talking with your health or social care provider about what is happening, or to show them as they might provide insights they find meaningful.

In this part of the Researcher Renew task, investigate different apps and trackers, including installing anything your healthcare provider uses. You might also want to use a paper diary to keep information and records as a hard copy. This might be useful to use when talking to healthcare practitioners as a record to show how you’ve been feeling, noting any symptoms, or recording questions you’d like to ask or anything you need clarifying or chasing up.

Self-care

Some people prioritise nourishment through rest, relaxation, exercise, and food. But, if you’re like me, you often don’t. Or at least not consistently. The next part of this Researcher Renew task extends to considering areas where you may be at risk of neglecting yourself, especially if you’re busy and/or caring for others. Things like:

• building gentle (or more vigorous) exercise into your day or week
• meal planning and prepping (or using a meal-delivery service)
• ensuring you get enough soft beverages to drink
• personal care
• hairdresser or barber appointments
• time to bathe or shower (or use a flannel or baby wipes)
• toothbrushing
• nail care

There may be other, pleasant, things you enjoy but don’t prioritise that can fit within your plans. That could extend to more expensive treats like a spa day or beauty treatments. Or things you do for yourself at home if that is more affordable.

Note here whether these tasks feel overwhelming or unpleasant for sensory reasons or where there are other physical or psychological barriers. It may be that additional adult personal care or assistance could benefit you and may be worth investigating. Alternatively, if you are providing a lot of personal support as a parent or carer and that is overwhelming this task may allow you space to simply vent about it, or to explore if there are other methods for approach said tasks or additional assistance to relieve some of the load.

There may also be other lifestyle changes you’d like to make around smoking cessation; addressing drug or alcohol use; getting advice about sexual health (including riskier or more compulsive behaviours); or planning to leave if you’re at risk of relationship violence.

There is no pressure nor expectation from this task to do anything right away, particularly since some of these areas can feel threatening or upsetting to consider and you may not be in a place to think about them.

Instead, note where personal care could leave you feeling more comfortable and comforted. Or if something needs sorting, has been neglected, or otherwise troubles you (or others have flagged as a concern). You can return to it through the year, using other support from charities, outreach services, peer support groups, or healthcare providers.

You may want to put some loose or fixed deadlines into your diary to address these issues. Or list these steps without committing to any specific timeframe. If you struggle with executive functioning or overwhelm you may prefer to create a list with a friend or family member, support worker, or carer and have them make bookings and appointments for you. Or confide in someone you trust if you feel you’re at risk or need help building an exit strategy or need urgent assistance (contact emergency services if you are in immediate risk).

Map all of the above onto your life

Having noted all the different aspects of your physical health, you’ll recognise there will be times when you have greater or less availability and energy to research health conditions; speak to charities; make and attend appointments; and receive physical or mental health care. This also includes travel, recovery and rest time. Or when you’ll need to organise and accommodate additional help.

Observing this can assist in prioritising your health in a practical way so you don’t overload yourself with too many wellbeing changes at once. Or request multiple examinations or assessments happen on the same day if your time is frequently disrupted by appointments. You can also ask your workplace (including Occupational Health) to review and address your work or study requirements, equipment and accommodations.

Link this to your previous task on planning your time, noting through the year when you may need more or less time to attend to your health. For example, preparation before and recovery after an operation; care during pregnancy and through parental leave; or assistance with devices, tools, or personal support at work to make things more accessible.

If you found this difficult

You may have issues from past poor care and/or distressing or painful health problems, accidents, bereavements, legacies of abuse or neglect, or problems linked to in-patient care (including sectioning and iatrogenic trauma). Minoritised groups may be particularly vulnerable to medical racism, sexism, ableism or LGBTQ+ phobia; misdiagnosis or overdiagnosis; barriers to accessing care (including financial); and prejudiced views restricting or providing substandard care.

This can make any of the above suggestions difficult for entirely understandable reasons. You may find patient support groups, PTSD care, using an advocacy service, or accessing therapy from a practitioner that understands your circumstances can assist you in getting the care you need, or challenging where previous care has been inadequate, negligent, or harmful.

Alternatively, you may not feel the concerns you have are serious enough to warrant any fuss, or perhaps just keep forgetting routine things because they’re pushed aside by other demands or pressures. This Researcher Renew task is designed to remove those barriers and put your health first. Which is always more important than work.

You may be understandably worried about outcomes – if you name or investigate a problem, it’ll confirm something serious is wrong. Or that you’ll end up with a stigmatising diagnosis that’ll disadvantage your career or make people treat you differently. Remember, the sooner you get advice the sooner you can either be reassured all is well, or if any treatment is required it can begin. Within that treatment, perhaps with the help of charities or advocacy services, you can also identify how and when to disclose any diagnoses, and what to do if accommodation, understanding, or care is not met.

Knowing what could happen along a personal care pathway means you can anticipate points that might alarm you, then plan your response. For example, if you have a history of abuse and are anxious about a cervical smear exam, so avoid these, you could use this task to identify support for survivors, note what may happen during an exam, and how to communicate with a provider so you feel more prepared and enabled to then book an appointment. Go at your own pace and ask friends, family members, or other advocates to assist as necessary.

You might be carrying a lot of guilt or shame if you know you’re putting things off. Particularly if that’s linked to struggles with memory or executive dysfunction; feeling self conscious about your appearance or behaviour; past abuse or neglect; or current threats to your safety. This task invites you to accept this, show yourself forgiveness, and recognise it’s very common to feel guilty, encouraging you to make progress at your pace, drawing on whatever help you need. You are not expected to fix all the things by tomorrow. But instead appreciate your physical and mental health matters, as does your personal safety, and to identify and draw on the assistance of others to prioritise your welfare and any dependents you’re responsible for.

Demands from other people and workplace pressures (including precarity, redundancy and financial hardship) may make it difficult to prioritise appointments and care, or continually distract you. This Researcher Renew task gently invites you to make space to schedule appointments and investigations, so you don’t keep slipping to the bottom of the pile. It may also be a sign you need additional mentorship, training, union advice, or to draw on (or build) your own support network on or offline.

You may be unsure how to seek help – particularly if you’ve asked before and were rejected or are under the impression no help is out there. This Researcher Renew task invites you to check, not presume. You may be surprised to discover there is care available. It might be you’re from a community or culture where either health care is harder to access, or particular care is not recognised, accessible, or affordable (particularly around mental health). In such cases you may need to draw on support in other locations. Alternatively, if you’ve moved somewhere that there is healthcare provided (included through your institution) to familiarise yourself with what you can access. An initial appointment with a nurse might answer some questions, for example, or you could ask friends what they know is out there. Online support groups for scholars can be a good place to ask these questions as well, anonymously if you feel that’s safer.

Knowing how to ask for care is another matter, particularly if you’ve a history of neglect or refusal, or are unsure what you’re entitled to. Being Well In Academia explains how to ask for help, what to expect from medical care, and how to get the best from a therapist. Alongside a directory of services providing physical and psychological healthcare. Alternatively, you can try Doc Ready for ideas to help you prepare for appointments. And, while UK-centric, the NHS has a lot of information about health conditions and ideas for self-care.

If there is no doctor in your location then Hesperian have a range of free resources that explain how to give care and there is this guide on how to provide Psychological First Aid you can use for yourself or apply to others.

As today’s Researcher Renew task is about your own wellbeing needs there won’t be the usual connections on social media. However, if you wanted to recommend reputable tools, apps, websites, charities or other resources that help with health, disability and social care, please add them in the comments.

Go gently. Make this task a regular commitment and learn how to care for yourself as you would a good friend.