In the fast-paced and demanding world of healthcare, physicians often find themselves so engrossed in their duties that they end up neglecting their own well-being. The constant pressure to provide excellent care, manage emergencies, and handle administrative tasks can lead to significant stress and burnout.
Fortunately, there are ways for physicians to destress and unwind, some of which work mid-shift. Let’s explore them!
The Impact of Stress and Strain on Physicians
Physicians are no strangers to stress. According to the American Medical Association Alliance, nearly half of all doctors experience burnout at some point in their careers. The relentless responsibilities, long hours, and emotional involvement in patient care can impact the physician’s mental health.
The physical and mental strain of managing patients with chronic diseases and complex health issues further exacerbates this problem. Despite recognizing the importance of self-care, many physicians struggle to find time for it amidst their hectic schedules.
The Benefits of Controlled Breathing and Movement
Breathing exercises and movement are more than just trendy wellness practices; they are scientifically-backed strategies for reducing stress and enhancing overall well-being. Combining breathwork with movement can reset the mind and body, providing a moment of tranquility and focus.
Techniques such as diaphragmatic breathing, box breathing, and progressive muscle relaxation are accessible, easy to perform, and can be done anywhere. This makes them ideal for busy healthcare professionals who can even perform them mid-shift.
The Most Effective Techniques for Mid-Shift Recharge
Here are some quick and effective techniques that physicians can use to recharge during their shifts:
Diaphragmatic Breathing – This involves deep, rhythmic breathing that engages the diaphragm. A five-minute session of diaphragmatic breathing can significantly reduce stress, lower blood pressure, and decrease heart rate. It helps to recenter the mind and offers a momentary escape from the chaos.
Box Breathing – Also known as four-square breathing, this technique involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and then holding the breath again for four counts. Box breathing soothes the nervous system, improves concentration, removes distractions, and eliminates stress.
Progressive Muscle Relaxation (PMR) – PMR involves tensing and then slowly relaxing each muscle group. This method helps with releasing physical tension and promotes relaxation and muscular recovery. Practicing PMR in a quiet, comfortable space, even for a few minutes, can make a significant difference.
Practicing Breath and Movement Exercises Routinely
Integrating these techniques into a physician’s daily routine doesn’t require large blocks of time. Think of it as taking a quick coffee break for your mind and body. During short breaks or between patient appointments, a few minutes of deep breathing or gentle stretching can work wonders. These small, consistent efforts can accumulate to create a significant impact on overall well-being.
With offices in Miami, Miramar, Fort Lauderdale, Pompano Beach, and West Palm Beach, Primary Medical Care Center is a leader in full-risk primary care, distinguished by its innovative philosophy and unique physician-led culture that delivers coordinated, world-class primary care to the most vulnerable populations, particularly moderate- to low-income seniors with complicated chronic diseases.