With long shifts, odd schedules, and the pressure of providing top-quality patient care, medical professionals are often under a lot of stress when they’re on the job. And when they’re off the job, fulfilling family obligations and financial obligations can lead to even more stress.
The good news is that with a bit of self-care, healthcare providers can reduce stressors, become more productive at work, and better enjoy their time outside of work all at the same time.
From making time to exercise to pursuing personal passions and interests, here are seven self-care tips to help reduce stress as a busy medical professional.
Set Work-Life Boundaries
The point of self-care is to improve your physical, emotional, and mental health, and that starts with establishing a work/life balance. You cannot work all the time, nor should you think about work all the time. You must set boundaries and devote specific hours to work and specific hours to yourself.
Many medical professionals find this difficult to do, but it is possible.
To set boundaries, let your colleagues know that you won’t respond to routine calls or emails when you’re off duty. Limit the time you spend listening to messages and reading emails on days off. Make yourself available for emergencies but make it a priority to focus on your personal needs when you’re not at work.
Make Time for Family and Friends
Friends and family can be great sources of emotional support, so it’s important to foster and maintain relationships with the ones you love.
Make time for date nights with your spouse or significant other, for playtime with your kids, and for relaxing and entertaining activities with extended family and friends. Phone calls and text messages are great ways to stay connected, but spending time with loved ones in person is an even better way to boost your mental health and reduce stress.
Find Time to Exercise
In addition to keeping us physically fit, exercise also helps to reduce stress. If you enjoy running, biking, or playing sports, doing so outside can be even more effective. Sunlight increases serotonin levels, which help to boost mood and make us feel calmer.
Low-impact activities, such as yoga, are also excellent options. Yoga improves relaxation, improves mindfulness, and helps you focus on your breathing, all of which are great stress-relievers.
Improve Sleep Habits
Poor sleep habits and stress go hand in hand. Stress can make it more difficult to sleep, and a lack of sleep can make you feel more stressed. Aim to get between seven and nine hours of restful sleep every night.
A cool, dark room promotes better relaxation. If you work overnight shifts and sleep during the day, hang blackout curtains in your bedroom or wear a sleep mask so that daylight doesn’t prevent you from getting the sleep you need.
Take Steps to Protect Your Income
Despite earning higher than average salaries, finances are a major stressor for many physicians and other medical professionals. If you were to lose your income, drain your savings, or get sued by a patient, would you be able to sustain your lifestyle or continue to provide financial security for your family?
For many medical professionals, the answer is no.
Make it a point to meet with a tax advisor to create smart tax-savings strategies. Consult a financial advisor to help you make wise investments. Meet with your insurance agent to protect yourself with the best life, malpractice, and disability insurance policies. Read this article to learn more about disability insurance and which insurance companies to consider.
Eat a Healthy Diet
You can reduce stress simply by eating healthy foods and staying hydrated.
Even on your busiest days at work, be mindful of what you’re putting into your body. Drink lots of water. Eat meals that focus on protein, fruits, vegetables, and whole grains. Avoid processed foods that are high in sugar and saturated fats and focus on foods that are proven to reduce stress, such as:
- Salmon
- Tuna
- Berries
- Dark chocolate
- Citrus fruits
- Broccoli
- Brussels sprouts
- Avocados
If your daily routine includes grabbing a less-than-ideal meal at your hospital’s cafeteria or at a nearby takeout restaurant, do cooking and preparing your own meals part of your self-care routine as well.
Make Time for Hobbies and Other Interests
No matter how dedicated you are to your patients and your career, medicine cannot and should not be your entire life.
Carve out time to pursue hobbies and interests outside of medicine, such as playing an instrument, creative writing or journaling, gardening, woodworking, or baking. Hobbies serve as great distractions and can take your mind off all the things you’re feeling stressed about. Devote at least a few hours per month to doing whatever it is that you love.
In Conclusion
Stress affects us physically and mentally, and with a challenging career in healthcare, undue stress can make getting through long days even more difficult. With a self-care routine in place, you can combat stress and live a healthier, happier, more productive, and more fulfilling life.