Wellness roadmap for physicians this holiday season

If you feel frazzled during the holidays, you’re not alone. The holiday season is the most stressful time of the year for some people, a thesis supported by science.

According to an article published in the Journal of Psychiatry Reform, cardiac death is higher around Christmas and New Year’s Eve than at any other time of the year.^[] The research also shows that during the 2 weeks starting at Christmas, more people die of natural causes than is normal for the winter months.

Ever-demanding professional responsibilities coupled with an inability to spend enough time with loved ones can impair doctors’ mental and physical well-being, possibly putting them at risk. But there are strategies that may help ensure their wellness during the holidays.

Helpful tips to try

Here are some useful tips—offered by various experts, including Todd Wisser, DO, and Michael D. Brown, MD, MBA, FCCP, writing in their columns, as well as the authors of the Journal of Psychiatry Reform article—on how clinicians can stay healthy, happy, and connected with loved ones during the holiday season.^[][]

Work

• Lighten your work duties, if possible, to make time for festivities and family time. If you are on call, make the work experience fun by participating in a potluck, Secret Santa, or games with your co-workers.

Screen time

• Limit screen time spent on your electronic devices with work emails and social media. Try to designate a predetermined period of time each day when you don’t check them at all. Spend time on other activities that bring joy, such as singing, which helps with breathing and relieves stress, or yoga, which reduces stress by activating the parasympathetic nervous system.

Health habits

• Meet your basic needs, such as sleep and healthy eating.

Emotions

• Don’t force yourself to be happy, even during “the most wonderful time of the year.” It’s okay to be sad sometimes. The holidays can be a rough time for many—especially when memories of lost loved ones come to mind.

Gifts

• Try not to stress about the gifts you give others. When in doubt, keep them simple.

• Don’t worry if your efforts aren’t perfect. The ways you bake, wrap gifts, or even sing Christmas carols are likely more than good enough.

Fun activities

• Plan light-hearted activities with loved ones. Laughter can do wonders to lighten the mood, so take in a fun movie, such as the holiday classics “A Christmas Story” or “Love Actually.”

Exercise

• Walking can help balance some of the excesses of the holiday season. It also strengthens the mind and body. While on a walk outdoors, pay special attention to what’s around you, especially if you can take in the sounds, sights, and smells of nature. Being in the moment is a practice of mindfulness.

Tense situations

• When things get stressful with family or friends, take a moment to step away and get some air. Take a few minutes to breathe deeply and visualize being relaxed. It may also be helpful to focus on something that is important to you and recenter yourself in relation to it.

Kind gestures

• Physicians are compassionate souls who care for others every day. But especially during the holiday season, an extra bit of kindness can go a long way. Never underestimate the impact of a kind word or compliment. Such a small gesture can help make another person’s day.