You are also shouldering many responsibilities of your own. You’ve put in years of schooling and training, and services as a DOT medical examiner are in high demand. It is easy to let your own well-being take a back seat to the demands of the job. But it doesn’t have to be that way. Health should be a priority. We wanted to share some simple strategies you can use to create balance in your life, minimize stress, and continue to serve patients well.
Define Your Priorities–Both Personal and Professional
Balance is not about having equal hours divided between your work life and personal life. It is about clearly defining priorities and giving the appropriate time and energy to what matters most.
That means the first step to creating balance in life is to be honest about what matters and what is needed to be fulfilled and happy. Once you have identified priorities, you can build separate to-do lists, schedule time, and say no to the things in life that don’t serve you.
Set Boundaries and Be Consistent
Set boundaries for yourself and others and stick to them. That might mean you make a rule that you won’t take work home with you or that you set your phone aside when you come in the door. You might decide to get to work consistently early so that you have time to complete tasks and get home at a reasonable hour. Be deliberate and in control of the way you spend time and where you devote thoughts and energy.
Schedule Time-Off
You will be a better medical professional if you give yourself the necessary breaks to decompress, de-stress, and re-evaluate priorities. Scheduled vacations are not just a luxury; they are important for personal and professional well-being, and you should take advantage of the time off you are given. Even if it is taking a single day off to make a long weekend, taking breaks from work will make you a healthier, more productive medical professional.
A study of 749 women found that those who took a vacation less than every six years were eight times more likely to have heart problems than the women who vacationed twice a year. Similar studies have shown a strong correlation between vacationing and improved health outcomes for both men and women.
Get Outside
As our world becomes increasingly dependent on technology and our living spaces become increasingly urban, our connection to the natural world decreases. The average American spends around 10 hours a day looking at a screen. Many of us work in office buildings that don’t even have a window view.
Yet scientific studies show that even a small connection to nature decreases stress and improves emotional and physical well-being. You can help yourself feel better and think more clearly by spending time outside daily. It can be as simple as walking in a park or down a tree-lined street. Plant some flowers in pots on your patio. Take a moment to watch the clouds or look up at the stars before going into the house after work. These small moments of connection and reflection can greatly impact mental health.
Move Your Body
Our bodies are designed to move, yet many jobs and lifestyles demand that we spend hours each day sitting or standing. Studies have shown that even three minutes of movement every 30-60 minutes can help improve mood, posture, metabolism, and mental capacity.
Once you are in the habit of taking regular movement breaks, see if you can challenge yourself to a little exercise each day. Start small and remember that any movement is better than no movement. You will reap the benefits of better sleep, improved cognitive function, and more energy with even 20 minutes a day of moderate exercise. Schedule time outside of work to take a walk, play a game of basketball, or lift some weights.
Don’t Try to Multitask
It is a myth that we can multitask or focus on two activities simultaneously. In reality, our brains jump back and forth between the two tasks, unable to focus completely on either. Instead, practice being intentional. Choose what you want to focus on and allow yourself to be present.
When you are working, stay focused on the task at hand. When at home, be fully present with family or friends. Relationships, job performance, and mental well-being will benefit when you are fully engaged.
As a certified medical examiner, the job demands a lot of you. While taking care of the health of patients, you should also take steps to protect your own physical and mental well-being. If you can implement even a few new habits, you will see improvements in work-life balance. You will feel happier and less stressed and can perform your job more effectively and serve the community better.
