How can physicians develop self-care practices to improve their wellness?

1 Assess your needs

The first step to developing self-care practices is to assess your own needs and priorities. What are the sources of stress and dissatisfaction in your work and life? How do they affect your health, mood, and performance? What are the signs and symptoms of burnout that you experience or notice in others? How do you cope with them? What are the areas of your life that need more attention and balance? Answering these questions can help you identify your strengths and weaknesses, and set realistic and achievable goals for your self-care.

2 Create a plan

Creating a plan for self-care activities and routines is the next step in your wellness journey. This plan can help you stay focused, motivated, and accountable. It should include a vision statement that describes your desired state of well-being and why it matters to you, a list of self-care practices that address your physical, mental, emotional, and spiritual needs, a schedule that specifies when, where, and how often you will engage in each practice, a system of tracking and measuring your progress and outcomes, and a network of support and accountability that includes colleagues, friends, family, mentors, or coaches.

3 Practice mindfulness

Mindfulness is an effective self-care practice that can benefit physicians. It involves the ability to pay attention to the present moment without judgment or distraction, and can help reduce stress, enhance focus, improve empathy, and foster resilience. Various mindfulness practices can be employed, such as meditating for a few minutes each day using guided audio, apps, or online courses; taking deep breaths when feeling tense or overwhelmed; noticing and appreciating the positive aspects of your work and life; and being present and attentive to patients, colleagues, and loved ones without multitasking or rushing.

4 Seek help when needed

Another key aspect of self-care is to seek help when you need it. Sometimes, self-care practices may not be enough to cope with the demands and challenges of your profession. You may experience signs of burnout, depression, anxiety, substance abuse, or other mental health issues that require professional intervention. If you feel that you are struggling or suffering, don't hesitate to reach out for help. You can consult your primary care provider, a mental health specialist, a counselor, or a peer support program. Seeking help is not a sign of weakness, but a sign of strength and courage.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?