It’s Cliche, But It’s Important: Burned Out Physicians, Let’s Give Gratitude
I know, I know, I’m writing a message about gratitude for the week of Thanksgiving here in the US. It’s super cliche, so I’m laughing at myself a bit. But topics are so rarely universally pertinent, and it would’ve seemed like I just forgot about the holiday if I hadn’t written about it this week.
To set the stage, I don’t have to sell you on the idea that the practice of medicine is undeniably demanding. Or that burnout is a real and serious threat that affects countless healthcare professionals. Admittedly, one of my colleagues was figuratively tarred and feathered by (likely burned out) members of her own division when she suggested what I’m about to tell you: gratitude can be a powerful tool to combat burnout. It can help us find solace, resilience, and a renewed sense of purpose. Stay with me for just a little bit. If, by the end of this, you want to tar and feather me, you have my full permission - and I’ll be grateful for your honesty in the matter 😉
The Power of Gratitude
Gratitude is a powerful emotion that can transform our outlook on life and enhance our overall well-being. When we cultivate gratitude, we shift from a scarcity mentality that focuses on what we lack to an abundance mentality that acknowledges what we have, which fosters a sense of appreciation and positivity. Research has shown that practicing gratitude can lead to numerous benefits, including:
Reduced stress and anxiety: Gratitude can help lower cortisol levels, promoting a calmer and more relaxed state.
Improved mood and happiness: Gratitude can boost dopamine and serotonin levels, leading to feelings of pleasure and well-being.
Enhanced sleep quality: Gratitude can help us fall asleep more quickly and sleep more soundly, improving energy levels and cognitive function the next day.
Strengthened relationships: Gratitude can deepen our connections with others by fostering feelings of appreciation and kindness.
Increased resilience: Gratitude can help us cope with challenges and setbacks more effectively, promoting a sense of optimism and hope.
If you don’t find any of that motivating to begin a gratitude practice for yourself, allow me to throw down a gauntlet. I just finished re-reading Man’s Search for Meaning. While preferring not to have gone through the horrors of Nazi Germany, Viktor Frankl found meaning in his suffering and allowed himself to grow from it. He wrote it is unlikely that he would have been able to have the life he had, to change the lives of countless others through his psychiatric practice and widespread writing, had he not been captured and endured life in four separate concentration camps. If Viktor Frankl can find gratitude after surviving Nazi Germany, you, my friend, can find gratitude as a burned-out physician.
Gratitude Practices for Physicians
Incorporating gratitude practices into your routine can be a powerful tool for combating burnout and cultivating resilience. Daily is best, but daily-ish is perfectly fine. When starting a gratitude practice, do not let perfect be the enemy of the good. Here are a few simple yet effective strategies to consider:
Start a gratitude journal: Dedicate a few minutes each day to writing down three things you're grateful for. This could be anything from a delicious meal to a kind word from a patient or colleague. Reflecting on these positive experiences can help shift your focus and cultivate a more positive mindset. Add it to something you already do every day. Check your Outlook calendar every morning? Throw in a “new meeting” after you’ve opened it up, and type in what you’re grateful for at that moment.
Practice mindful appreciation: Take a few moments each day to mindfully appreciate the present moment. Notice one thing you see, one thing you hear, one thing you smell, one thing you feel, and one thing you taste. Try to engage with them fully. This can help you connect with the world and foster a sense of gratitude for the simple pleasures in life. Is the one thing you taste the aftertaste of your pumpkin spice latte? Be grateful you stopped at Starbucks on your way to work; it brings joy into your morning.
Express gratitude to others: Take the time to express your appreciation to the people in your life, whether it's a colleague, a patient, a friend, or a family member. A simple "thank you" or a heartfelt note can make a big difference in someone's day and in your own sense of well-being. A simple text of, “Hey, I’m thinking about you. That’s all ☺️” to a friend gives me a lightness in my chest that I cannot re-create any other way.
Volunteer your time: Giving back to your community can be a powerful way to cultivate gratitude. Volunteering your time to a cause you care about can provide a sense of meaning and purpose while also benefiting others. Even better, give yourself credit for the volunteering you’re already doing. You don’t have to allow undergraduates to shadow you or bake cupcakes for the school bake sale; if you do, you’re already doing volunteer work.
Practice forgiveness: Holding onto grudges can be emotionally draining and can hinder your ability to experience gratitude. Try to practice forgiveness, both towards yourself and others, as this can free you from negativity and open you up to greater positivity. Remember this when you’re around family tables containing polar ends of the political spectrum: “I love you, and there’s nothing you can do about it.” Repeat silently (or loudly, I suppose) as needed.
Gratitude is a powerful tool that can help physicians combat burnout and cultivate a more fulfilling life professionally and personally. By incorporating gratitude practices into your daily (or daily-ish!) routine, you can shift your focus from what's lacking to what you have, fostering a sense of appreciation, positivity, and well-being. Remember, gratitude is not about being perfect or having everything you want. It's about recognizing and appreciating the good things in your life, big or small. Happy Thanksgiving, lovely friends. I’m grateful for all of you 💜