When you care for others at work and at home, time for yourself can be hard to find. A brief pause won’t change everything a demanding day asks of you, but it can be a moment to notice how you’re feeling. Choose a practice that feels comfortable and fits the time you have.
- Slow breathing
When to try it: before entering the next patient room.
Place a hand on your belly and take five or six slow, comfortable breaths, noticing the movement of your hand.
- A five-sense check
When to try it: when you feel distracted or disconnected.
Notice the things you can see, hear, feel, smell, and taste. Start with what is directly around you, such as your feet on the floor or the sounds in the hallway.
- A helpful reminder
When to try it: when you keep replaying a difficult moment in your mind.
Choose a short sentence that settles you and keep it ready, such as, “I did what I could with what was in front of me” or whatever sounds true to you.
- A mindful walk
When to try it: on your way to the parking lot.
If you can, slow your pace and notice how your feet meet the ground and your weight shifts with each step.
- A mindful bite
When to try it: at the start of a meal.
Pay attention to the taste and texture of your first bite. If your thoughts return to work or your to-do list, gently bring your attention back to the food.
You also deserve time to talk about what you are carrying. Marvin offers confidential support with appointments available on nights and weekends.
Schedule a confidential session and talk to someone who understands your shift.
