Stress management for veterinarians
Stress is normal in the day-to-day life of a veterinarian. From juggling the competing demands of work and family, to diagnosing and treating critically ill patients, to dealing with difficult co-workers or employees, to making ends meet financially while paying off student debt, we face stressful situations every day.
But too much stress can have negative effects on health. That's why it's important to find ways to manage your stress. Fortunately, there are proven techniques that can help you reset, recalibrate, and keep your stress in check.
Stress relief and relaxation
Taking time every day to relieve stress is vital. How you do that is up to you, and there are a wide range of possibilities. Here are just a few:
- Exercise regularly.
- Get enough sleep.
- Plan for and follow a balanced diet.
- If you drink alcohol, do so in moderation.
- Maintain a healthy weight.
- Balance work and play.
- Delegate tasks when appropriate. Don't try to do everything yourself.
- Spend quality time with friends and family.
- Resolve conflict in a timely and respectful manner.
- Take psychological health seriously. Seek professional help if bothered by feelings of depression or other signs of mental illness.
- Never underestimate the health benefits of playing with your pet!
AVMA's director of member wellness and diversity initiatives, Dr. Jennifer Brandt, offers actionable tips to help veterinarians manage stress in this webinar, developed from a presentation made at AVMA Convention.
Stress management can include meditation, yoga, expressive writing, mindfulness, or affirmations. Dr. Daniel J. Siegel demonstrated this simple breathing exercise proven to increase both physical and mental well-being during a keynote address at AVMA Convention.
One approach that can help throughout the day is to try to become mindful of moments when you start to feel stressed, and take immediate action to manage that stress. Breathe deeply, take a five-minute break from what you’re doing, or take a quick walk to give yourself a change of scenery. If you’re about to have a difficult conversation with a client or co-worker, take 15 seconds before you walk into the room, and just breathe deeply and prepare yourself mentally. If a situation or someone’s comment has made you angry, try to use positive thinking or the power of humor to reshape your attitude. Learn to recognize the symptoms of stress, and take immediate action when you find yourself becoming tense.
Watch video: Relaxation Forum
How stressed are you?
Test yourself with these self-assessment tools:
Meditation and relaxation exercises
Mindfulness and relaxation exercises can help release tension, reduce stress, and improve overall wellbeing. These exercises are good for every day practice, and likely provide more benefit when someone has a consistent practice with them. They include a general relaxation exercise for adults, plus one exercise for older children/teens and two for younger children.
Adults: Mindfulness body scan
Body scan meditation is a good way to release tension we might not even realize we're experiencing. Body scanning involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.
Teens/Older children: Big white house
This guided imagery exercise helps older children and teens gain perspective and deal with everyday stress. (From Guided Imagery For Healing Children and Teens by Ellen Curran)
Younger children: Happy heart
Helping your child cultivate happiness and gratitude is one of the greatest gifts you can give. Not only does it set them up for a more content life; it can physically be good for the heart. This guided relaxation replaces worries and sadness with a gentle light, centered in our hearts. (Written by Mellisa Dormoy of ShambalaKids)
Younger children: Magic Bubble blower
This peaceful, guided relaxation exercise helps children and teens relieve stress and anxiety, improve self-esteem, feel great (mind, body, and spirit), and develop a positive mental attitude. (Written by Mellisa Dormoy of ShambalaKids)
How AVMA can help
Webinar: Practical Tips for Stress Management
Webinar: Staying Afloat – Professional Stress and Wellbeing
How Understanding the Mind and Cultivating Mindsight Supports Your Wellbeing