After a long shift in the Emergency Room, I typically come home tired and crave silence. The constant stimulation at work can be draining and it’s important to have habits that allow one to recharge.
A scary statistic that I recently read stated that that 44% of Physicians are burnt out. This means that anxiety and depression are well known within my field; which is why maintaining healthy habits that help me stay balanced are a priority for me.
Did You Know?
A recent Gallup study found that 23% of employees reported feeling burned out at work very often or always, while an additional 44% reported feeling burned out sometimes. That means about two-thirds of full-time workers experience burnout on the job!
You Cannot Pour From An Empty Cup!
The same goes with our energy; you cannot give to others what you do not give to yourself.
As someone who lives a very full life, I want to share a habit that has absolutely transformed my mindset and way of being.
As someone who used to say that my mind was “constantly” running at a million miles a minute; I never understood why close friends would tell me that I needed to consider meditation.
I remember I used to laugh at my friends because, for years, the only way that I could possibly shut my mind off was when I was exhausted and getting a massage – and that was because I would fall asleep. So the idea of actually being intentional and purposeful in quieting my mind was foreign to me.
Little did I know that it was exactly what I needed!
Now before you tell me that you can’t sit in silence for more than a few seconds or that your mind is constantly racing and that this practice is NOT for you – first hear me out.
What exactly is Meditation?
It is a practice that helps you to focus your mind and teaches you how to redirect your thoughts.
This redirection helps you build your brain muscle and actually improves your ability to further control your thoughts, especially outside of meditation.
One of the major goals of mindfulness meditation is to ground you and bring you more into the present moment.
With so many people focusing on either the past or the future, we have millions of people not fully living in the NOW and thus, missing out on so many amazing opportunities to feel more alive!
What exactly is Meditation?
It is a practice that helps you to focus your mind and teaches you how to redirect your thoughts.
This redirection helps you build your brain muscle and actually improves your ability to further control your thoughts, especially outside of meditation.
One of the major goals of mindfulness meditation is to ground you and bring you more into the present moment.
With so many people focusing on either the past or the future, we have millions of people not fully living in the NOW and thus, missing out on so many amazing opportunities to feel more alive!
When we meditate, it trains our minds to observe thoughts or feelings without judgement or reaction. As a result, mindfulness meditation has a ton of benefits. In fact, research shows that it not only reduces stress and controls anxiety, but it increases focus, improves your sleep and helps in your relationships!
With depression being the leading cause of disability and anxiety affecting 18% of our population, considering meditation should be on everyone’s list. Not only does it help with emotional stability but I look at it as a powerful tool to help prevent mental illness and maintain a healthy mindset.
A huge benefit that I personally have seen is that it has helped me to remain calm in stressful situations. My personal practice has helped me to slow my mind down and be more mindful of my actions and words. And it has also increased my self-awareness which helps in my day to day interactions and conversations with others.
Meditation for me has also been such a powerful sleep aid. Taking 15-20 min to meditate before bed quiets my mind and puts me right in the mood to get under the covers and go right to sleep.
But I think my biggest benefit has been to my overall peace of mind and improved mood. I have had so many more friends and colleagues comment on my peaceful energy since starting meditation.
It absolutely takes time and practice to build up your meditation time!
I remember when I first started I could barely last a minute. Now I am up to 30 mins when I meditate and my goal is 1 hour daily.
Trust me… if I can do this, so can you!
Those first few days of attempting to meditate were tough!
Within 15 seconds of starting I would ask myself “is this almost done?” and then I would quickly remember “Stephanie remember to breathe”. And I would continue in that cycle until my designated time was up.
So yes you will be talking to yourself in your mind a lot, but remember, you are learning to control the racing thoughts.
Here Are Some Tips To Help You Get Started:
1. Set realistic expectations. Do not think you are going to be able to sit for 30 min on the first try. One’s meditation practice takes time and consistency to build up. I suggest aiming for 5 min and then building up your practice from there.
2. Start with guided meditation. I believe one of the easiest ways to start is by listening to someone guide you. This not only helps to focus the mind but usually it’s a calming voice and they give you gentle reminders of when to focus on your breath. You can find guided meditations related to different themes like happiness, gratitude, reducing anxiety, inner peace and many more.
I actually have a FREE Guided Meditation that I recorded and you can grab it HERE.
You can also use apps like Calm and Headspace, which have amazing content for an annual membership.
3. Stay consistent. The benefits are well worth the practice. I’ve overall seen increased peace and understanding in my life and I find that I am less emotionally reactive and have a much better handle on my emotions.
4. You can meditate anywhere. Many people think that they have to find a super quiet place and sit on the floor and close their eyes to meditate. That’s not true. Many times I have meditated in my car for about 5-10 min in the parking lot of my hospital before heading into a shift. I know women who will find a quiet spot outside or even go for a walk in nature. I know some who just have 5 min in the shower to focus on their breath and close their eyes and that’s okay too!
Something is better than nothing! I suggest having a “no matter what” attitude every day and truly building your habit.
Your thoughts do not have to rule your life! You have the power to control them and redirect them in your favor. Meditation is a powerful tool that can help you to improve your overall mindset and truly bring more peace into your life.
So if interested in getting started then please check out my FREE Guided Mediation and find me over on social media at @healthyerdoc on IG and let me know if you use it!
As one of the nation’s acclaimed Emergency Medicine Physicians, Dr. Stephanie Burgos is also a best - selling author, lifestyle and confidence coach, wellness expert, speaker, and social influencer.
Dr. Stephanie works with women on how to balance mental and physical fitness with personal and professional success so they can renew their energy, restore clarity and rebuild confidence.
You can follow Dr. Stephanie on Instagram and Facebook (@healthyerdoc).