Written by Dael Waxman, MD

You are seeing patient after patient and are one hour behind schedule. You were planning on taking Friday off, but your colleague developed flu-like symptoms, and now you have to step in to cover for her shift. You finally wind down for the day, only to realize you still have at least two to three hours of charts to complete and records to check before officially signing off for the night. Sound familiar? These are the struggles that plague physicians everywhere. When working in such an other-focused profession, it can be hard to find time for yourself. In fact, you may even feel a touch of guilt if you spend time on self-care.

But I know you’ve heard it before. Check your own pulse first. Before running into the fray, you have to check your own pulse first. How can you do that in the middle of a busy day of medical work?

S.T.O.P.
You stop. No, I don’t mean quit, walk out, or run for the hills. There is a handy mnemonic that has been around for ages across many different disciplines. It is called STOP.

S – STOP.

The S simply means to stop, pause, cease action in the moment. You can use this when you are feeling emotionally triggered and when you want to auto-react to a situation. You can use this when you are feeling the effects of stress on your body. Maybe your chest feels tight, or your shoulders have found their way up to your ears.

T – Take a Breath.

Take a deep breath in through your nose and slowly out through your mouth. This activates the parasympathetic system, which induces the relaxation response. Additionally, reconnecting with our breath can return our focus to the present moment, giving us a much-needed break from the anxieties of the future.

O – Observe.

Now it is time to observe what is going on within you. Check in with your body. Where do you feel tension? Is it better now than before you stopped what you were doing? What emotions are you feeling? Can you label them? What about their intensities? Can you determine just how intense the emotions you are feeling really are? Next, notice your body once more. Feel your feet touching the ground. Notice how you are sitting or standing.

P – Proceed.

You’ve stopped in the moment, taken a breath, and observed your body, emotions, and surroundings. While all the stress you are experiencing probably has not magically vanished, chances are, you are feeling less “fight or flight” than you were before you began this short exercise.

This can be done anywhere at just about any time. While it isn’t coaching, or even self-coaching, it is a tool for well-being you can use throughout the day. Our brains are programmed to auto-react for survival. This exercise slows down that programming so we can be present and intentional.

When my inbox is flooded with emails that demand my immediate attention and when I’m nervous about an upcoming presentation, I’ve used this mnemonic quite a few times myself. I think it is important to continue to find ways to add to your wellness toolkit.

An empty kettle doesn’t pour. Put your oxygen mask on first before helping your fellow passengers. And check your own pulse first. By continuing to practice this exercise, you can determine new ways to harness the power of mindfulness in your daily work and life. All it takes is a few moments and an open mind to give it a try. ☤