Has there ever been a more stressful time in medicine? Today’s doctor finds themself contending with the stress of cumbersome EHRs, short staffing, declining reimbursements, and the potential for burnout. Counteracting that stress is going to take a little bit of time daily, some conscious effort, and some strategic planning. If you need to incorporate some stress-busting strategies into your life (and you probably do need to), here are 10 possible activities. Flotation therapy Think of the last time you floated in the ocean. Pretty relaxing, right? Floatation therapy is similar, except you float in mineral-rich water inside a darkened pod. The filtered water is heated to match your body temperature. The relaxing experience gives you time for introspection with the added benefit of absorbing magnesium through your skin, which may help relax muscles and calm the nervous system. Both are pretty useful if you’re feeling stressed. Journal Journaling is a fantastic way to bookend your day. Write as much as you want — from a paragraph to a page. When done at the beginning and end of your day, you’ll be starting and finishing your day with a positive, stress-busting habit. The thinking here is to stop rumination in its tracks. By putting what’s on your mind — good and bad — on paper, you’re putting a stop to the feedback loop that’s running in your head. The Five-Minute Journal is a great way to start for time-starved doctors. Read fiction After many of us completed our high school education, we stopped reading fiction. But it might be worth going back and picking up a few of those novels — and perhaps a few new ones — now as an adult. The tendency among adults who read is to read non-fiction. But don’t miss out on the simple joy of being told a good, vivid story. Letting your imagination wander is a great way to take your mind off whatever is troubling you and transport you into the world that the author has created. Reading non-fiction — especially if it’s work-related — may have the opposite effect. If it’s been a while since you’ve read a novel, try Paulo Coelho’s The Alchemist or Neil Gaiman’s The Graveyard Book. Aromatherapy Our sense of smell is inseparable from our sense of memory. Maybe the smell of popcorn takes you back to a carnival your parents brought you to as a child, or cedar reminds you of a lakeside cabin where you like to vacation. You can harness this connection for stress reduction. Aromatherapy uses plants and essential oils to produced desired physiological and psychological states in the body. It’s also supported by research. This study of teenagers showed that aromatherapy lowered feelings of stress significantly compared to placebo. To get started with aromatherapy, purchase an infuser and some essential oils. Breath work The simple act of taking a few breaths in a slow, deliberate manner has been proven to reduce stress. This study, published in 2005, showed that participants could improve cardiovascular and respiratory function and decrease the effect of stress on both using the yogic breathing technique, pranayama. Study participants took 6 deep breaths over 30 seconds. They saw their systolic blood pressure drop by 3.4-3.9 units in comparison to that of a group of people who were just sitting quietly. Looking to give breath work a try? Art of Breath and the Wim Hof Method are good options. Yoga While you’re doing some yogic breathing, why not work in a few yoga poses? The ancient practice that emphasizes the mind-body connection has been clinically proven to reduce stress. The Journal of Psychiatric Research published a comprehensive overview of randomized control trials on yoga and its ability to reduce stress. The review determined that yoga is useful in regulating the sympathetic nervous system, the hypothalamic-pituitary-adrenal system, and decreasing symptoms in those with depression or anxiety. Free yoga videos abound on YouTube. We recommend Yoga With Adriene. Color You don’t have to be a Kahlo or a Rembrandt. The simple, soothing act of coloring is enough to reduce feelings of stress or anxiety. But not just any type of coloring will do. A study published in the Journal of the American Art Therapy Association asked some stressed-out undergrads to do some coloring. One group received mandalas to color. The second group received a plaid pattern. The third got a blank piece of paper and were told to draw free-form. The first two groups reported decreased levels of anxiety, suggesting that coloring a complex geometric pattern may induce a meditative state. Here’s a coloring book with some intricate options if you’re looking to add some color to your life. Spend time in nature In Japan, the mental health benefits of time spent in nature are so well-known that the Japanese actually have a term for it. Shinrin-yoku roughly translates to forest bathing. A 2007 study evaluated the mental health benefits of this cultural practice. The study included 498 participants who showed statistically significant decreases in hostility and depression scores and increased liveliness scores. “Shinrin-yoku may help to decrease the risk of psychosocial stress-related diseases,” the study concluded. Laugh Is laughter the best medicine? While it won’t clear up a MRSA infection, it will definitely help alleviate stress and tension. The Mayo Clinic reports that laughter can put the brakes on the stress response, lowering your heart rate. Another study from the American Psychological Society showed that even just anticipating laughter is enough to lower stress. Laughter can even help alleviate symptoms of physical distress in the body. Here’s how getting some laughs can reduce the risk of cardiovascular disease, Parkinson’s disease symptoms, and chronic pain in seniors. Pet your dog or cat Man’s best friend may also be man’s best therapist. Frontiers in Psychology reviewed nearly 70 studies on human-animal interactions. The journal’s review found that interacting with a pet improves cortisol levels, heart rate, blood pressure, feelings of fear or anxiety, and overall mental health, in addition to myriad other physical health improvements. Researchers pointed to activation of the oxytocin system as the primary source for all of the human-animal interaction health benefits. Think you’re too busy to become a dog owner? Here’s a list of low-maintenance breeds for busy physicians. TL;DR Keep stress in check by doing one of these 10 activities: Flotation therapy Journaling Read fiction Aromatherapy Breath work Yoga Color Spend time in nature Laugh Pet your dog or cat Source
