One (Self-Care post)For the Road

A few years ago, "self-care" felt like a luxury—something for the wealthy or those with too much free time. I didn’t think it applied to me. However, after experiencing emotional breakdowns and extreme exhaustion, I became a self-care advocate. Now, I firmly believe it’s essential, especially for busy professionals

The Irony of Healthcare Work

Clinicians live in a paradox. We tell patients to:

• Eat well, yet we barely manage three square meals

• Exercise regularly, yet we don’t know where the nearest gym is

• Engage socially to manage stress, yet we miss even family events

  
  

We emphasise self-care for patients but struggle to practice it ourselves. I know this all too well

You Are Not a Machine

And even machines need maintenance breaks lest they break down!

You also need a break

For a long time, I ignored the signs of burnout. I worked beyond my limits, telling myself that rest was a luxury. One day, I woke up for work and thought, “I don’t know if I’ll make it there alive.” My body ached, and I had dozed off at the wheel multiple times. That moment was my wake-up call

I made a conscious decision to fight for rest. Here’s what worked for me—and what might work for you too

Minutes of Ease

Mindfulness practices are key and they don't take too much time if you're pressed for it. Mindfulness exercises are helpful for the de-escalation of emotions, sustained clarity and mood regulation which has long-term benefits. Breathing exercises, for instance, are extremely useful for helping centre oneself. Before you make a crucial decision in a busy shift, I'd recommend it heavily. I also practised "10 seconds of affirmation". I would remind myself "I am capable. I am strong. I will get through this." And it worked!

Work Your Body

It is difficult to dissociate mental wellness and self-care with physical exercise. Physical exercise increases the circulation of feel-good hormones (endorphins) that help with a more positive mental head-space and also give you a different view outside the hospital walls and ceilings (this helps massively).

Self-care and physical exercise are synonymous

The Medicine in Motion initiative was introduced to tackle the issue of physician burnout and stress through fitness, philanthropy, and interdisciplinary community building. By bringing together physicians who understood each others' journeys and encouraging them to get physically active, MiM hoped to improve the mental health status of the enrolled physicians and expose them to the benefits of a community (Seward et al., 2020). The group is still active and helps us see that it is possible to bring clinicians together, build community around fitness and help them improve their state of being

Set Boundaries!

If there is any sabotage of health and progress in and out of the workspace, there must be weak boundaries that feature somewhere. Self-care is synonymous with saying 'no' when necessary. Delegating tasks, and ensuring sufficient time is allocated for rest and personal activities are also key boundary-setting strategies. A study in PubMed emphasizes the importance of setting limits and sharing issues with family and friends as strategies to avoid burnout

Be Open About Your Journey and Foster Community Support

No one thrives in isolation. Talking to colleagues about shared struggles can provide relief and practical solutions. Even if you’re introverted, a supportive work environment helps reduce stress and feelings of loneliness

You don’t have to do this alone

It takes a village to live well- do not ignore the role of community in your self-care journey

Institutional Support

Self-care isn’t just an individual responsibility—it’s a systemic issue

Healthcare institutions must create environments that support well-being. Leadership commitment, structural changes, and reduced administrative burdens are crucial in fighting burnout. The paper, Executive Leadership and Physician Well-being: Nine Organizational Strategies to Promote Engagement and Reduce Burnout by Tait D. Shanafelt and John H. Noseworthy notes that addressing burnout requires organisational action, not just personal resilience.

As you Go

Self-care isn’t selfish. It’s necessary

If you’re feeling overwhelmed, take that as a sign: You need a break

Start small. Breathe. Move. Set boundaries. Seek support. Advocate for systemic change.

Your well-being matters—because you can’t pour from an empty cup.