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Self-Care for Interpreters

Self-Care is one of the most important aspects of being an interpreter. We use our whole body to communicate, especially the upper body. This can cause issues such as Repetitive Motion Injury (RMI) or Repetitive Strain Injury (RSI), and Carpal Tunnel Syndrome, in addition to others.

 

Because interpreters work in a variety of settings and are exposed to raw feelings and emotions, and must interpret sensitive information regularly, we are subject to transference and emotional burnout. 

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Our bodies and minds are the machines that allow us to interpret effectively, clearly, and accurately, and we must keep them finely tuned to be successful. We can partake in self-care activities such as massages, chiropractic appointments, counseling, regular exercise, etc.

 

One will find that the activities that contribute to their self-care may differ greatly from another person's, which is perfectly acceptable. I have listed a plethora of activities, resources, websites, and videos that one can use as a springboard. Some of the ideas I have listed are self-care for me but may not be desirable to others. Each interpreter should find hobbies they enjoy to relax and unwind and take the necessary time to debrief from especially difficult assignments. 

Self-Care Activities

As indicated above, I have listed activities and videos which have helped me as a working interpreter. Some of these are helpful to me based on my personality and learning type, so they may not be desirable to others. I have tried to list as many resources as possible, but this list is not exhaustive. 

Massages

There are many different types of massages. Deep tissue, Swedish, Hot Stone, Sports, and Trigger Point massages are some of the different types and all serve different purposes. In general, a massage is designed to manipulate your muscles and skin, and is considered part of integrative medicine (Mayo Health Clinic, 2022). 

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Some of the many benefits of massages are better circulation, less soreness, quick recovery after workouts, reduced inflammation, decreased anxiety, improved mood, more energy, a better overall feeling of wellness/self, and decreased pain. 

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The Mayo Clinic, National University of Health Sciencesand American Massage Therapy Association (AMTA) have all published articles about the benefits of massage therapy. 

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Regular massage therapy can greatly benefit an interpreter, and help reduce the risk of RMI/RSIs and Carpal Tunnel. 

Chiropractic Adjustments

In addition to the muscle and skin manipulation that comes with massages, our bodies sometimes need bone adjustments. Interpreters use their whole body and especially their upper body to communicate. Because our mid-back functions as a fulcrum for our shoulder and arm movement, the more we move and use our upper body, the more the fulcrum moves and shifts. This shifting will cause neck or back pain, and severe shifting can cause radiating pain down our legs and/or arms. 

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Rather than taking medication for back or neck pain, a common relief is a chiropractic adjustment. Chiropractic doctors and users accept the ideology that the body can heal itself with the appropriate help (Healthline, 2021). A chiropractor will manipulate the bones, cartilage, joints, muscles, and tissues in order to provide pain relief and realign your joints/bones. 

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Chiropractic adjustments can reduce neck and back pain, relieve tension headaches, arthritis, fibromyalgia and other chronic conditions, and even increase your blood flow. 

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For more information, check out these articles from WebMD, Healthline, Cleveland Clinic, and Effective Integrative Healthcare, LLC

Sudoku

Sudoku is a number game that was officially named in 1984 in Japan. It is basically a Japanese version of a crossword puzzle, since their written language is not compatible with the typical English crossword puzzle (Sudoku.com). 

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I have always been a 'numbers' person. Numbers make sense to me, so I really enjoy number puzzles. When I want to relax, I will pull out a sudoku workbook or app and work on the puzzles. 

Music

There are many documented benefits to listening to music. According to the ASCAP, "listening to music can help calm your nervous system and lower cortisol levels, both of which can help reduce stress. And the same goes for making music; research shows that creating can help release emotion, decrease anxiety and improve overall mental health" (Ferraro, 2021). 

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For more information, check out these articles by WebMD and PsychCentral

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I enjoy playing flute, piccolo, and piano, as well as listening to music. When I am stressed, this is a great tool to distract myself and calm my nerves. My favorite genres of music are Gospel and Southern Gospel, Oldies (50s/60s), and Country. 

Working Out

Working out is great for our physical, mental, and emotional health. The CDC released an article that stated the benefits of working out, which include, weight management, reducing health risks, strengthening bones and muscles, and increase longevity of life, in addition to others. 

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Working out is a form of exercise, but not the only form! Any physical activity can benefit your mental, physical, and emotional health, like bike riding, running, swimming, hiking, or even yoga. See this article for more information. 

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Medline and Mayo Clinic also have more information about the benefits of physical activity. 

More Information
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