Wellness Tips

Exercise walking counts!
Sleep accept that you will have sleep loss. Plan now to decrease post-call obligations, speak with family and friends now about this.
Eat regularly, nutritiously, plan ahead – bring healthy snacks for long days/ on-call
EtOH if consuming, low risk guidelines – http://www.ccsa.ca/Resource%20Library/2012-Canada-Low-Risk-Alcohol-Drinking-Guidelines-Brochure-en.pdf
Use OTC and Rx meds appropriately
Caffeine in moderation if consuming
Family doctor – Get one (Site Director and Program Coordinator can assist if you cannot find a family doctor) and go see them now, especially if you have any pre-existing health issues. Family doctor should not be your preceptor.

Recognize Boundary Issues (define yours – “what I can do and what I can’t do”)
Find a resident “buddy” and stay in touch
Check-in with peers, especially those you think might be distressed
Acknowledge and appreciate each other
Know that it is perfectly human to be imperfect…medicine needs your humanity!

Vacations – take them
Identify what brings meaning and value to your work
List priorities for your professional and personal life and identify ways to reach them
Think of pastimes or hobbies you’ve enjoyed and identify ways to include some connection with them during your residency (reading, sports, music, art, dance, languages, etc.). Then accept that you will need to prioritize hobbies or activities and maintain a commitment to keep up with at least one in some way during residency .
Moderate time on Facebook and surfing the net

Nurture relationship with partner/family (identify what that might look like in residency/think of what quality time with them might be, given the requirements of your rotations). Our partners and families are often the first to notice a compromise in our wellness. The Physician Health Program is an excellent resource for residents and their family members coping with relationship stress. http://www.physicianhealth.com/
Make list of friends you need to stay in touch with/contact them now/tell them that you care about them and need them in your life and want to stay in touch. You are not less committed but it may look that way based on residency demands
Make list of family you need to stay in touch with/contact them now/tell them that the next few years will be challenging but fulfilling and that you need their understanding and support.

Identify and correct negative self-talk (“I should have known that”, “I am a loser”, “I’ll never be a good doctor”, “It’s hopeless”). Learning is a process. Accept that you will not know everything, that the residency program chose you because you are a good doctor and will support you in becoming a good family doctor.
Learn strategies to stay in the present (mindfulness practices) when overwhelmed
Identify what keeps you calm when you are feeling overwhelmed and incorporate these for coping with distress
Reflect back on experiences that impacted your resilience (positively and negatively) during the course of the day. How might this affect your future experiences? What needs to be done to restore your sense of well-being?
Reflect more (looking for different ways to remember something by noticing assumptions we made and choices that might have been missed) and ruminate less (re-experiencing something in the same way, over and over again)
Use a journal for “healing through writing” or narrative practices

Associate with people who share your values and interests, who make you laugh and feel uplifted
Associate less with those who drain your energy or negatively impact your mood
Create bonds with people with whom you can share your stories and emotions in a genuine way
Use your cultural or ethnic traditions as a support aide

Learn to forgive yourself and others
Participate in spiritual or religious practices that give you comfort (gratitude practices/prayer/meditation)
Give yourself outdoor time in peaceful settings
Focus on appreciating the moment at some point in your day

Dr. Linda Reid

Lead Faculty for Behavioural Medicine, Victoria Site Faculty Behavioural Medicine and Resident Support