What it takes: Burnout and chronic stress
Heavy patient loads, documentation, time pressure and the weight of serious decisions drive high rates of burnout in physicians. It can show up as exhaustion, cynicism and a loss of meaning in the work.
Physician
Long, high-stakes days with little time to eat, move or sleep.
Doctors spend long days thinking hard under pressure, often standing over patients or sitting at a screen documenting them. Long hours, overnight call and the emotional weight of the job leave sleep, movement and recovery at the bottom of the list.
What it takes and what to do
What it takes: Overnight call and short sleep
Extended shifts and nights on call cut into sleep and scramble your body clock. Sleep loss slows reaction time and judgment, and is linked over time to heart disease, diabetes and low mood.
What to do about Overnight call and short sleep
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours. Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can.What it takes: Neck and back strain from procedures and charting
Bending over patients, standing at an operating table or leaning toward a screen to chart holds the neck and upper back in a forward posture for long periods. Neck, shoulder and low-back pain are common, especially in surgeons and proceduralists.
What to do about Neck and back strain from procedures and charting
Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Extend your upper back over a chairDailyGently bend your mid-back backwards over a chair to counter hours of rounding forward. Check your desk setupAs neededSet chair, keyboard and screen so you can work in a relaxed, neutral posture. Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back.What it takes: Little time to move or eat well
Long days leave little room for exercise, and meals become whatever is quick. Low activity and irregular eating add up to the same heart and metabolic risks physicians counsel patients about.
What to do about Little time to move or eat well
Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.What it takes: Skipped checkups of your own
Many doctors don't have a doctor of their own and put off routine screening. Having a regular clinician and keeping up with blood pressure and other checks catches problems earlier.
What to do about Skipped checkups of your own
Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk.When to see a professional
Talk to a doctor of your own, not a colleague in a corridor, about persistent pain, numbness or tingling in your arms or hands, or changes in your health. If burnout, low mood or thoughts of self-harm show up, reach out to a confidential physician support line or mental health professional; in a crisis call or text 988.