Affordable Ways to De-stress During a Pandemic

It’s been over 5 months since our country first shutdown from coronavirus and many of us are still dealing with the impact. This global pandemic has affected our lives in countless ways and may continue to do so for quite some time. The rapid changes we’ve been forced to make can add anxiety to our already hectic lives but here are a few affordable ways to de-stress during this pandemic.

1. Therapy and Meditation. As a medical professional who is always trying to find ways to maintain my mental health, I’m a huge fan of therapy and medication. I explain my support for therapy in a previous post, but in short, therapy can be helpful for anyone. Therapy helps us reflect on our lives and examine how certain events in our childhood may have affected the thoughts and behaviors we have today. It also helps us understand how our relationships, personal goals, lifestyles, and beliefs influence almost everything we do. Going to therapy can equip us with the tools to overcome some of our past traumas and disappointments and gain the skillset needed to thrive in the future. I once heard someone refer to therapy and mediation as “exercise for the mind” and this couldn’t be more true. Just like we go to the gym to keep our bodies in good shape and improve our cardiovascular health, therapy is great for helping us optimize our mental health. While the pandemic may have limited our interaction with others, there are several alternative options we can pursue.

For example, there are several apps that can help you meditate more effectively and increase relaxation like Calm, Headspeace, and Stop, Breathe, and Think. You may also consider socially distanced or online yoga classes. If you prefer more personalized attention and private sessions with a licensed professional you should also ask your primary care physician to refer you to a therapist. I was able to find a therapist with plenty of experience who takes my health insurance which made things very affordable and who works in the evenings so that I can have the sessions without needing to take additional time off from work. You may be able to do the same. With the pandemic, many therapists have even held sessions via platforms like zoom and Doximity to increase access.

2. Exercise and Vitamin D. Sitting inside and constantly listening to the news or burying ourselves in work may increase our anxiety. One way to decrease these feelings of uneasiness is to spend some time outdoors. Simply going outside or being around sunshine can increase our mood and improve our current outlook on life. If you’re working from home, you may try setting up a home office or workstation near a window to allow for more natural lighting or sit a in chair on your back porch or balcony for a change in scenery. I even go to my neighborhood park to read books and listen to music. I’ve also spend a few hours on the weekends walking around the city to clear my mind or listening to podcasts to help me learn new things. Either way, being outdoors and getting a bit more Vitamin D has been helpful.

Along with going outside for more sunshine, you can get even more benefits by exercising. The endorphins we get from exercise can improve our mood and mental health even more than we realize. Although it may be challenging to wear a mask at a gym or find a socially distanced workout class, there are other options to consider. You can try taking a walk around your neighborhood in the early mornings, evenings, or on your lunch break. You can also try completing an at-home workout in your garage, downloading fitness apps on your phone, or looking on YouTube for various ways to maintain your fitness in non-traditional settings. The options are endless.

3. Virtual Happy Hours and Game Nights. One the things I’ve missed most during the pandemic is social interactions with my friends. Before the coronavirus hit, I’d hand out with my co-workers at local eateries and meet with friends on the weekends for various activities and entertainment. Although I miss going to concerts, sporting events, and gatherings at my friends’ homes, there are other ways we can get some social interaction in a safe socially-distanced way. One option is to host a “virtual happy hour.” You can invite all your friends on zoom and have some girl chat or talk about the latest basketball games while drinking homemade cocktails. One of my friends mentioned that his job gave all the employees a voucher for 3 different bottles of wine and various cheeses then had them all join on zoom for a virtual wine tasting. One of the physician conferences I attended last month mailed us all “welcome packets” and supplies to participate in a zoom game night so we could all connect online in an interactive way. If you’re extroverted like me or simply miss some social interaction of before, don’t hesitate to get creative.  

4. Netflix (Hulu, Amazon Prime, YouTubeTv) and Chill. Not surprisingly, many people have been watching television and streaming more shows and movies than they ever have before. Doing so may help people escape their current realities and this break from our current lives can serve as the perfect reprieve. Although being productive during the pandemic can have its benefits, we should not underestimate the effect scheduled breaks and short get-a-ways can have on our mental health. Stepping away from our work to relax or do something we enjoy can give us the space our brains need to recharge and become even more productive when we resume work. Since many of us can’t safely connect with all of our friends and family in person, one option is to share our streaming experiences. My brothers and I schedule a zoom call each month with our friends to discuss the latest Netflix series or movies we’ve watched. This gives us a chance to see other virtually and share our opinions on everything from sports to movies and current events in our city in a safe and fun way.

My point? The coronavirus pandemic has changed our lives in such drastic ways that many of us may have increased stress and anxiety. One way to combat this is to find ways to de-stress and pursue safe ways to interact with others. Whether it’s getting more sunshine, going for walks outside, hosting virtual game nights, or doing zoom therapy sessions, we all may have to look outside-the-norm to find ways to lower stress and increase happiness. Tell me, what are things that have helped you?

Affordable gifts for co-workers and associates

It’s that time of the year. Along with warmer clothes and holiday decorations, the Christmas season also calls for gifts. It’s the time of year where we buy things for others to show our gratitude for all they’ve done throughout the year. While we may be excited to purchase gifts for our family members and close friends, we may feel obligated to pick up a few things for our co-workers as well. Whether it’s a “Secret Santa” or organized “Gift Exchange,” you may be at a loss of what to actually buy that won’t break your bank. Aside from mugs that break before Christmas arrives, socks we lose the match to before the year even ends, or candles full of awkward scents we’d never want in our home, we may need some new ideas on affordable gifts for co-workers and associates. Checkout some ideas below:

1. A book they wouldn’t think to get for themselves. Everything isn’t for everyone. BUT…if your co-workers are like mine, they might enjoy a good book every now and then. Whether it’s a non-fiction piece that inspires them to be a greater, a novel that allows them to escape into another world, or Do-It-Yourself guides that turn them into better cooks or workout specialists, there is something for everyone. The key with gifting a book is to understand what that person would enjoy and buy them something they’d like but wouldn’t think to purchase for themselves. If your co-workers like NBA basketball, a book about Lebron James or Michael Jordan might be great. If they love movies, getting them a book written by their favorite actress or comedian might be good.

2. Wine they would enjoy. If your co-workers are anything like mine, they enjoy a nice glass of wine every so often. Although wine is a staple “dinner-party gift,” giving it away during the holidays is usually well-received. The key to buying a good bottle of wine is getting something that you yourself have tried and know is good. It’s not enough to buy any Chardonnay or Merlot, you have to get a wine type they’d like from a brand you trust. In my personal budget-friendly opinion, wine bottles under $8 are hit or miss and many wine bottles over $30 are over-rated. However, I can always find a good bottle for $10-15. If your co-workers tend to like sweeter wines, try a Riesling over a Moscato, it’s still relatively sweet and bubbly so it may be something they’d like but haven’t had before. If your co-workers like red wine, try giving them a “red blend.” It’s a combination of 3-4 classic red wine types that provide a rich flavor and a tasty finish. If all else fails, find a sales associate, tell them the type of wine you want, and ask him/her what the most popular bottle in your target price range is. 9 times out of 10 they will lead you down the path of success.

3. Custom cards with handwritten notes. While gifts can be great, it is often the thought and meaning behind the gift that counts even more. Many of my physician colleagues aren’t exactly hurting for money and can buy themselves whatever they like so I try to stay away from super expensive gifts and instead get them something more meaningful. In fact, my brother and I try to give out hand-written cards. I’ll buy a pack of blank cards with a cute stock photo or picture of my family, then write hand-written words of appreciation, detailing how special they are to me. While this may sound a bit cumbersome, they are well-received. We all love to be thanked and valued, these words of expression can mean more than you’d imagine.

4. Framed memories of happy times. I love to give photos. With things being so digital nowadays, many people have pictures on their phones but very few have actual prints. One of the things you can do is go to the photo booth at Target or Walmart, or even the local drug store and print out one of the photos on your phone. Then buy a cute picture frame and gift them a framed memory of some happy time you two shared. As my grandmother always said, giving someone a photo with a frame is not only proper etiquette but it virtually ensures that the photo will be displayed someone in their home or office. In other words, it has a more lasting effect. Plus, it’s pretty affordable. You can get a decent photo print and an 8x10 frame for under $15.

5. Intriguing desserts that delight the palate. One of my other affordable go-to-gifts for the holiday season is dessert! If you’re a great baker than put your skills to good use, but…if you’re like me in that you usually purchase pre-made mixes, hold that thought. Instead of baking something from a box, or giving someone pre-made cookies from the grocery store, why not give them a dessert they wouldn’t think to get for themselves. Use Yelp or Google to find some of the best bakeries and chocolatiers in your city. Purchase an assortment of some of the most popular items and have them put it in a little gift basket with holiday themed wrapping and some hot chocolate mixes. We all love sweet desserts around the holidays.

Tell me, what are some other affordable gifts you give for co-workers and associates?

6 Affordable Ways to Practice Self-Care

As a doctor who works up to 80 hours a week, self-care is a must. In order for me to thrive in my career, it’s imperative that I avoid burnout by practicing good mental health. Since I’m still in residency and haven’t started making the “big bucks” just yet, I need to do this on a budget. Here are six affordable ways I practice self-care:

1. Prioritize “Me” Time. A few nights a week, I disconnect from social media, forgo optional meetings, and put my phone away to have time by myself. Sometimes I read a few chapters in a book, watch a movie on Netflix, or go for a run on the treadmill. Regardless of the method, this “me” time allows me to let my guard down and gives me a chance to recoup any energy I might have lost during the work day. Plus, it’s completely free.

2. Schedule “Self-care” days. Along with “me” time, I also have at least one “self-care” day each month. During these days I usually treat myself to a pedicure at the nail salon or get a massage at the spa. I also catch up on some personal grooming or schedule an appointment at the hair salon and zone out as someone else washes and styles my hair. When the weather permits, I’ll spend the afternoon reading a book by the pool or going for a walk in the park. These self-care days help me relax and are affordable things I fit into my monthly budget.

3. Have a “Ladies Night” As a self-proclaimed “social butterfly,” I love hanging out with my friends. Unfortunately, my work schedule as a physician doesn’t allow me much time for that. When I was a medical student, I would have a “wine night, ladies’ night” once or twice a month. We’d grab a couple bottles of Trader Joe’s wine and listen to music or watch a movie on Netflix. Now that I’m a doctor, it’s a little more challenging to schedule but I’ve tried other ways to make it work. Every few weeks on one of my day’s off, I make plans with some of girlfriends to go out to movie or a bar. Usually this is some free or relatively inexpensive meetup since we are also trying to stay within a budget, but scheduling time to dance or hangout with my girlfriends is definitely something I look forward to each month.

4. Indulge in “Simple Pleasures.” Sometimes am so exhausted that I barely want to leave my house, let alone socialize with others. During these nights, I find it helpful to ‘indulge in the simple pleasures” or find little things that will make me happy in the most trying of circumstances or stressful days. For me, that’s having glass of red wine with a piece of dark chocolate, taking a bubble bath with ocean sounds in the background, or even watching a cheesy Hallmark movie with freshly baked chocolate chip cookies. Before I started residency, I wrote down a list of 30 simple pleasures that make me happy and I indulge in one of these things on the days or nights I feel the most stressed.

5. Do an “Activity of the Month.” About 90% of my days consist of eating, sleeping and working, but every now and then I try to change things up a bit. When I finally get a full day off, which can be rare as a resident physician, I try to make them count. Once a month my friends and I plan an “activity of the month.” One month we all went to a Korean Sauna, in July we went to one of the city’s young professional social events, next month we’re planning to go horseback riding. These things are quite affordable, and we often use Groupon for discounts. Knowing I have a fun activity planned with friends helps me get through the week and gives me something to look forward to during those long hospital shifts.

6. ”Recharge” with people you love. Even with my self-care days, me-time, simple pleasures, and activity of the month, I can still feel drained. It is during these occasions, that I do other things to help me recharge. Usually this involves spending time with people I love. I’ll call my best friends in other states, watch a football game with my brothers or make time to have Sunday dinner with my parents. Whether you spend time with a significant other, see family, or talk to friends, sometimes the best way to practice self-care is to be around those we love. 

Tell me, what affordable ways do you practice self-care?

8 Affordable Ways To Take a Vacation

It’s summer time and most of us would love to take a vacation. Unfortunately, planning and actually paying for a vacation can be tough, especially for medical students and young professionals who are on a tight budget. Here are a few things I did to lower costs when I traveled:  

1.     Travel during a different time of the year. Most people like to travel in the summer. The weather is nice, kids are out of school, and it’s easier to take time off from work. However, vacation prices are usually more expensive in the summer. To cut costs and save money, I tried to go on vacation during other seasons. Going to warmer places in the spring not only saved me money but also spared me from the insufferable summer heat. Planning tropical vacations in the winter allowed me to escape the cold weather and snow from up north.  

2.     Find cheaper flights. Call me crazy, but I do not have allegiance to one airline. I try not to make myself suffer through a flight on Spirit or Frontier but besides those two exceptions, I’m open to booking an affordable flight on just about any airline. In fact, I have a separate email address I use for coupons and store discounts. Before I book a flight, I look through those emails for any discount codes, then search kayak or google flights for cheap round trip tickets.

3.     Use Airbnb instead of hotels. As a female physician in her late 20s, I like a certain level of class. I’m not a huge fan of hostels or sharing a bathroom with random people I’ve never met. I left the dorm life in college and I do not want to go back, ever. Airbnb is different. The last two times I’ve traveled out of the country (to Puerto Rico and Mexico) I’ve stayed at an Airbnb. The places were clean, the hostess was reliable, and I had zero issues. Plus, it was drastically cheaper than hotels or resorts and was conveniently located within walking distance of the places I wanted to visit. If you’re traveling with a family or in a group, Airbnb’s can save you lots of money and even provide that “home away from home” feeling that is hard to recreate in a hotel.

4.     Travel with people. Vacations are cheaper if you can split the cost with other people. Sleeping 2-4 to a room drastically lowered my cost per night. Sometimes I would even split an entrée with a friend at a restaurant if the portions were large enough. Traveling with friends can decrease your lodging and food costs, and the make the trip even more enjoyable.

5.     Visit friends and family. If you’re working a tight schedule and can’t coordinate your vacation time with other people, consider the alternative. Go visit your friends instead. As a medical school graduate, I have many classmates who are starting jobs at various places around the country. In an effort to save costs (and maintain the friendship) why not go visit them? It might be nice to go skiing in Utah, hike the mountains in Colorado, or attend a Seahawks game in Seattle. Visiting close friends in other places will not only provide me with a place to stay but will also allow me to explore a new area with people I enjoy. Win-Win.  

6.     Search Groupon. Once I’ve settled on a vacation area and found affordable lodging (or a friend’s couch), I need to also search for things to do in the area. One of my favorite apps for finding affordable entertainment in a new area is Groupon. On this site, I can find discounts for almost anything. When I went to Napa Valley, my friend and I got a private wine tasting at one of the most beautiful vineyards for only $25. When I was in Georgia, my mom and I got spa and massage deals for half the price. That site has discounts for almost anything you can imagine.

7.     Think about going to a conference. This may sound random, but hear me out. As a physician, and even as a student, there were tons of medical conferences each year across the country. From general medical organizations like the AMA to specialty specific organizations and recruitment trips, each year of medical school I attended at least 1 conference in a different state completely free. As a resident physician, I get CME (continuing medical education) money that I can use to attend conferences. Instead of forgoing this money or spending it on phone apps I may never use, I decided to allocate this money for conferences that just-so-happen to be in a place that I want to visit (wink-wink). Regardless of your profession, ask your colleagues if there are educational conferences your job could help you attend. Doing so may allow you to travel to a new place completely free.

8.     Consider a cruise. As a person who went to medical school in Florida, cruises were a viable option. I only lived a couple hours from many of the major ports, which means I didn’t have to spend money on a flight to get to the dock station. Cruises are usually all-inclusive, so I also didn’t need to worry about lodging or food. There was free entertainment on the boat (i.e. Comedy shows and dance clubs). Plus, I had the opportunity to get off the boat each time we docked at new country. Cruises can certainly serve as an affordable vacation.

Tell me, what tips do you have on ways to take more affordable vacations?