Being a physician can be one of the most rewarding yet challenging professions. The demands of patient care, daily administrative tasks and the emotional weight of the job can often lead to stress and burnout.

Here are some practical tips and tricks for staying calm and practicing wellness during physician shifts that can be implemented directly during your in-office working hours:

Focus on mindful breathing

One way to pursue wellness is to use the transition between patients to practice mindful, meditative breathing, using the simple instructions of closing your eyes, taking deep breaths for four seconds, holding your breath for four more seconds and then exhaling for six seconds.

This standard technique can help center your mind and reduce anxiety. Consider setting reminders on your phone to practice mindful breathing every couple hours.

Schedule breaks

If possible, incorporate short breaks throughout your shift, moments where you can focus on yourself. Even just stepping away from the clinic area for five minutes and going on a short walk or drinking a glass of water in silence can rejuvenate your mind and body. Use this time to clear your head, which will allow you to return to your patients with renewed focus.

Optimize your work area

Another way to stay calm during your shift is to make the environment around you tranquil. Tips such as adding thriving plants to the workplace, flooding the area with calming images or hanging artwork with soothing colors are recommended. In addition, keep your desk area organized and free from clutter to minimize distractions. It’s known that a well-structured environment can enhance your focus and tranquility.

Practice gratitude

At the end of each patient interaction, take a moment to reflect on something positive. Whether it’s a successful patient outcome or something positive from your personal life that has been on your mind, acknowledging these moments and being grateful can shift your mindset and promote a sense of fulfillment. For even more reflection, consider jotting down all these reflections in a journal at the end of your shift to look at later.

Stay hydrated, stay nourished

Keeping your energy up is essential for maintaining calmness throughout your day. Making sure to keep a water bottle handy in your workspace and refilling it when necessary, in addition to keeping healthy snacks like nuts, fruits or yogurt handy, can help keep you hydrated throughout the day and full without the crash that often comes from sugary snacks.

Utilize technology

Utilize the endless technology at your fingertips to your advantage. Use your smartphone or smartwatch to set reminders for tasks and follow ups to streamline and simplify your workflow. However, be cautious about the distractions from notifications and consider designating specific times to check outside messages and emails, allowing you to stay focused on patient care and be present in the moment.

Engage with those around you

Usually, your day-to-day interactions with colleagues can significantly influence your mood. Take a moment to connect with your team — share a joke, give a compliment or simply check in to see how someone’s day is going. Fostering positive relationships can create a supportive atmosphere that benefits everyone, and being excited to enter your work environment in the morning will help set a positive tone for the entire shift.

Set clear boundaries

While it’s essential to be available to patients and coworkers, establishing clear boundaries for your time is equally important. If possible, set specific times for administrative tasks and patient follow ups in your office, and stick to them whenever possible. This can help prevent feeling overwhelmed by constantly shifting focus from one thing to the next.

Reflect

At the end of your shift, take a few moments to reflect on what worked well and what didn’t so you can improve your calmness and overall wellness on your next shift.  Consider keeping a written journal of your feelings and challenges during the day. Over time, this can help you identify patterns and adjust for greater wellness so you can provide the most positive experience for your patients.

By integrating these tips and tricks for prioritizing wellness into your daily routine, you can cultivate a calmer, more balanced work environment. For more physician wellness tips, visit the PracticeLink Resource Center.