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?