A Simple Practice to Restore Calm on a Stressful Day

A career in medicine is gratifying and immensely rewarding. And the realities of practice don't often match the expectations you had when you first entered the field. Clinical practice is often stressful as a result of the demanding schedule, important responsibilities you’re entrusted with and the challenge it imposes on the balance between personal and professional life. 

Vacations can help you to restore that balance and feeling of calm as you take a break from all the demands of day to day life.  But, you don't have to wait until you go on vacation. There is a simple exercise you can practice that will allow you to take a “vacation” whenever you need a break. Incorporate this exercise into your daily or weekly routine to help you return to a sense of calm and control whenever you need it.
 
Allow 10-15 minutes of time where you are not likely to be distracted.

• Find a comfortable position…you may be seated or if you prefer you may lay down.
• If you are comfortable, close your eyes and turn your attention to your breathing.
• Notice your breath as air moves in through your nose and out through your mouth. Continue this pattern for several breaths.
• Now picture a place that you want to go to relax. This may be somewhere you've visited in the past or just someplace you’ve read about or seen in a movie/tv.
• Create a vibrant picture in your mind of this relaxing place to fully experience this event.
• What do you see as you look around (e.g., blue skies or mountain peaks)?
• What sounds do you hear (e.g. birds chirping, waves crashing over the rocks)?
• What do you feel in your environment?  Perhaps the cool sea breeze if you’re on the beach.
• What do you smell?  You may notice familiar scents as you inhale slowly and deeply.
• What do you taste?  Exotic flavors of food and/or beverages, whatever you imagine that’s enjoyable to you.
• Spend some time lingering in this comfortable and relaxing environment.
• When you are ready, let your attention rest again on your breathing.  You may notice that your muscles are relaxed; you may notice a new sense of calm.
• Remember that you may return to this place (or visit someplace different) at any time with this exercise practice.

Although 10-15 minutes can transport you to another place, even a brief practice can activate the relaxation response. If you're short on time, aim for 3-5 minutes. 

So here's my challenge to you. Commit to explore this practice at least once over the next week.

I'd love to hear about your experience with this practice. Let me know what impact it had for you. And, if you feel like this isn't something that would work for you, I'm interested in hearing why. Share your perspective in the comments below or send me a personal note, [email protected].