This post is part of the ACOFP Women in Medicine Blog Series, a monthly feature highlighting the diverse experiences, challenges, and successes of women in osteopathic family medicine. Through personal stories and professional insights, this series aims to inspire, connect, and empower our community.
Self-care isn’t selfish--it’s necessary.
That’s something I used to tell my patients over and over again—especially the ones who were overwhelmed, exhausted, and stretched too thin. But for a long time, I wasn’t taking my own advice.
Burnout affects more than half of all family medicine physicians. Some studies say it’s as high as 63%. I was one of them. A full-time physician, three small kids, a sick parent, and then COVID came along—and I hit a wall. I was physically and emotionally drained, and I started to feel like the work I was doing no longer made a difference.
I’m not a burnout expert, but I can tell you what helped me, what I do now to protect my energy, and how I slowly found joy in medicine again. Maybe it will help you too.
The Wake-Up Call
Several years ago, I realized I was preaching something I wasn’t practicing. I kept urging patients to prioritize themselves, to take care of their minds and bodies so they could show up for others but I wasn’t doing that at all.
So I made a decision: It’s time to make time. I couldn’t change all the external stressors of being a physician, but I could start with what was within my control.
My Burnout Survival Toolkit
It started with small changes. Really small ones. Here’s what made the biggest impact for me:
1. Movement is Medicine
Thanks to a COVID healthcare discount, I got a Peloton and committed to moving my body every day even if it was just for 10–15 minutes. Sometimes a ride, sometimes yoga, sometimes stretching. It added up.
2. Fueling My Body
I started meal prepping on weekends and focused on healthy, balanced meals throughout the week. When I eat better, I feel better - plain and simple.
3. Daily Mindfulness
At my clinic, we began every daily meeting with five minutes of meditation or standing yoga. People rolled their eyes at first but by day three, they were asking for it.
4. Rediscovering Joy at Work
I love doing OMT. With my employer’s support, I created a half-day OMT clinic once a week. That one decision brought joy and meaning back into my practice.
5. Creating Boundaries Around Work
I worked with our informatics team to get more efficient in the EMR - completing notes between patients, tackling my inbox in real-time, and not bringing work home. I also helped implement inbox coverage teams, so no one returns from vacation to 500 messages or burdens colleagues while they’re out.
Signs of Burnout to Watch For
Burnout looks different for everyone, but these three signs are the most common:
- Exhaustion: When your physical energy is gone
- Depersonalization: Feeling emotionally detached or numb
- Lack of Efficacy: Feeling like your work no longer matters or has purpose
Recognizing burnout is the first step. Talking about it is the second.
What I Still Do Today
Here are the habits I continue to practice keeping burnout at bay:
- Exercise: Short morning workouts, walking the dog, or laps during kids’ sports practices.
- Sleep: Prioritizing real rest.
- Meal prepping: Fueling myself properly.
- Finding joy in the work: I now also do one urgent care shift a month to stay connected to the fast-paced, acute-care side of medicine.
- EMR efficiency: I use AI tools when available to improve charting, which lets me look at my patients, not just my screen.
- Meditation: Even five minutes can reset my brain.
- Checking in on colleagues: We’re in this together. I try to make sure others around me are doing okay too.
- Mindfulness: My family does “3 good things” every night before bed.
- Setting boundaries: When I take a day off, I really take it off.
- Working less (if you can): I found the right number of hours per week that allows me to give my best to my patients and myself.
- Mix it up: Teaching students or diversifying your work can add fulfillment and purpose.
Final Thoughts
If you’re feeling burned out, you’re not alone.
We’re all out here doing the best we can and supporting one another matters.
Start small. Pick one thing from this list. Try it. Keep going.
Burnout doesn’t get fixed overnight, but progress is possible.
My 10-minute sunrise yoga session in the garage. A small start to a better day.
