In the world of helping professions, the emotional rollercoaster is all too real. From heartwarming breakthroughs to gut-wrenching challenges, our days are filled with experiences that can leave us feeling drained or overwhelmed. That’s why debriefing is crucial—not just as a stress relief tactic but as a powerful tool to process our experiences in a healthy way.
What Is Debriefing, Anyway?
Debriefing serves as a vital tool in processing and making sense of the events and emotions encountered throughout your day as a helper. It goes beyond a mere opportunity to release pent-up frustrations; rather, it offers a systematic approach to introspection (that means the process of looking inward to examine your own thoughts, emotions, judgments, and perceptions). By engaging in this intentional process, you give yourself an opportunity to not only recount your experiences but also to delve deeper into the underlying emotions and implications of those encounters.
Through debriefing, you can uncover valuable insights that may have otherwise remained hidden. By sharing your thoughts and feelings in a safe and supportive environment, you can gain a clearer understanding of your reactions and behaviors. Having self-awareness is essential for both personal growth and professional development because it allows you to recognize patterns, strengths, and areas where you need support.
Consider debriefing as a form of self-care for your mental and emotional well-being. It acts as a safeguard, allowing you to process challenging situations and prevent them from taking a toll on your overall health. By engaging in this reflective practice, you equip yourself with the resilience and clarity needed to navigate the complexities of your work life with greater ease and effectiveness.
Why Venting Alone Isn’t Enough
While sharing your frustrations with colleagues can feel cathartic, it often leads to a cycle of negative emotions. Imagine sitting around a lunch table, sipping your coffee, and discussing the latest challenging case. Before you know it, you're all sharing war stories, spiraling into a sea of stress and negativity. This is where effective debriefing comes into play. It shifts the focus from merely unloading your burden to processing it constructively.
Research has shown that debriefing is an evidence-based practice that helps reduce signs and symptoms of secondary traumatic stress (STS). A study published in The Journal of Trauma and Stress found that structured debriefing sessions significantly decreased stress levels among trauma workers (Mitchell, 2002). Beyond this study, further research has shown a compelling correlation between the decrease in STS symptoms and an increase in the frequency of debriefing opportunities. This suggests that regular and structured debriefing not only helps in alleviating immediate stress responses but also contributes to long-term resilience and coping mechanisms for individuals working in high-stress environments.
By recognizing debriefing as a valuable tool in addressing STS, organizations and professionals can proactively implement strategies to support the mental well-being of those exposed to trauma. These insights highlight the importance of integrating debriefing practices into standard protocols for helping professionals and emphasize the positive outcomes associated with prioritizing mental health support in high-stress work settings.
The Importance of "Low Impact Debriefing"
When debriefing, it's essential to practice "low impact debriefing." This means avoiding graphic details about trauma without prior warning and consent. Giving a play-by-play of a traumatic story isn’t always safe or effective; it can lead to further secondary traumatic stress for everyone involved. Instead, focus on your own thoughts, stress responses, and needs as a helper. As a listener, inquire about what your colleague felt during the experience rather than asking, “What happened?” Shift the curiosity to “What happened within you?”
How to Debrief Effectively
Set the Stage: Create a Safe Space Make sure everyone feels comfortable sharing. A relaxed environment without a bunch of interruptions or distractions encourages openness, allowing everyone to express their feelings without fear of judgment.
Use Open-Ended Questions Instead of “How was your day?” try asking, “What was the most challenging part of your day, and how did it impact you?” This invites deeper reflection and encourages meaningful discussion. You might also ask, “What emotions came up for you during that experience?” or “How did you manage your stress in that situation?” These questions help to further explore feelings and insights.
Focus on Learning and Growth After sharing experiences, shift the conversation toward what you learned or how you might handle similar situations differently in the future. This helps transform negative experiences into valuable lessons. It is also very helpful to think about what you need in the moment. After taking time to debrief, perhaps you need some quiet or to move some of the leftover energy through or do a grounding exercise before moving on to the next part of your day.
Practice Active Listening Give your colleagues your full attention. Sometimes, just knowing someone is truly listening can be a healing balm in itself. Remember, active listening also involves validating their feelings and showing empathy, which can foster a deeper sense of connection and trust.
End on a Positive Note Close the debrief with a positive takeaway or a strategy that worked well. This could be a success story, a new insight, or even a light-hearted moment. I like to ask "Do you feel lighter now?" and almost always the person debriefing expresses that they feel less emotional residue on them after taking the time to acknowledge the weight of human service work and sharing about it.
A Practical Exercise: The “Highs and Lows” Approach
Next time you debrief, try the “highs and lows” method. Each person takes turns sharing one high point and one low point from their day. This keeps the conversation balanced and ensures everyone has a voice. You’ll leave feeling not just lighter but also more connected and supported.
Another one of my favorite practices, which I learned from my kids, is called "The Rose, the Thorn, and the Bud." In this exercise, the rose represents something pleasant or good, the thorn symbolizes something challenging, stressful, or painful, and the bud signifies something you look forward to—something good that’s on the horizon. This method can deepen conversations and stimulate self-reflection in a fun, engaging way.
Who Can You Debrief With?
Take a moment to list the people you can effectively debrief with, both personally and professionally. It’s essential to have individuals who "get it"—helpers who are also trauma-informed and understand the weight of your experiences. But don't forget about your friends who may not work in the field; they often want to support you and inquire about your well-being. Know which relationships can bolster your emotional health and practice reaching out to debrief regularly. Don’t wait for a crisis to connect; make it a routine part of your self-care!
Call to Action
Debriefing can be a game-changer for your emotional well-being in helping professions. This week, set aside time with your colleagues for a debriefing session. Remember to follow the tips above and focus on making it a constructive experience. After all, in the busy world of helping others, taking care of ourselves is just as important!
For those looking to dive deeper into the art and science of debriefing, check out my asynchronous online course available on my website. It’s a fantastic resource to enhance your skills and support your journey as a helper. Learn more about the course here
Reference
Mitchell, J. (2002). Psychological Debriefing: A Review of the Evidence. The Journal of Trauma and Stress.