Welcome to the second of five “Cultivating Self-Care” columns designed to provide readers with health and well-being support. Overseen by Bernadette Mazurek Melnyk, a nationally recognized expert and speaker on health and well-being, we hope this column is helpful.
Enhancing and optimizing our emotional well-being is a multi-faceted process. Here are some key action steps to focus on:
1. Create Time for Your Passions1
Consider activities or interests that bring you joy, excitement, or a sense of purpose outside of practice. These could be hobbies, creative pursuits, or other interests. Build them into your daily or weekly schedule.
2. Look for Meaning in Everyday Life2
Seek out moments of significance and purpose within the routine aspects of your day. For example, think about how many patients’ lives you’ve enhanced by fitting them in contact lenses.
3. Practice Vitamin G (Gratitude)1
Cultivate a sense of gratitude that focuses on and appreciates the positive aspects of your life, big and small.
4. Be Mindful (Not Mind Full) in the Present Moment2
Live in the moment and be aware of what is currently happening inside and around you.
5. Catch, Check, and Change Your Thinking
We often have automatic negative thoughts or beliefs that create stress, anxiety, and a negative mood. The next time you feel stressed, angry, anxious or depressed, stop and ask, “What was I just thinking?”; “Is it really true”; “Do I have the evidence to back it up?” Chances are the answers to these questions are “no,” so change your negative thought to a positive one to feel emotionally better.
6. Be Kind to Yourself and Others3
Treat yourself with the same compassion and understanding you would offer a patient, family member, or friend.
7. Work on Healing from the Past and Forgiving
Address and process past experiences to move forward with greater peace and resilience. Allow yourself to feel and express emotions related to past experiences. Acknowledging these feelings is the first step toward healing. Professional support from a therapist or counselor can provide the guidance and tools needed to navigate your healing journey.1
8. Choose Authenticity3
This means living in a way that aligns with your true self, values, and beliefs, rather than conforming to external expectations or societal pressures.
9. Pay It Forward3
Spread kindness and positivity by doing something good for others without expecting anything in return. As an example, consider donating frames to those less fortunate.
10. Associate with Positive and Supportive People1,2
A strong support network can help buffer against stress. Identify the people in your life who support and nurture you and help you grow.
11. Set Boundaries3
Learn to say “no” without guilt and set limits to prevent burnout.
12. Connect with Nature1
This can be a garden, a local park, a nearby beach or open countryside for you. Look for the unexpected. Try to notice nature wherever you are, in whatever way is meaningful for you.
Commit to taking 10 to 15 minutes today to practice one or more of these 12 approaches to enhance well-being. You’ll build resilience, a sense of peace and calm, and deepen relationships.
References
1. Centers for Disease Control & Prevention. Tips to Improve Your Emotional Well-Being (Updated May 26, 2023). Accessed September 19, 2024. https://www.cdc.gov/howrightnow/wellbeing/index.html
2. National Institutes of Health. Emotional Wellness Kit (Updated August 8, 2022). Accessed September 19, 2024. https://www.nih.gov/health-information/emotional-wellness-toolkit
3. Positive Psychology. The Connections Between Positive Psychology & Mental Health (Updated March 13, 2019). Accessed September 19, 2024.https://positivepsychology.com/positive-psychology-and-mental-health/
