Prioritising Well-Being: Essential Self-Care Tips for GPs

Being a GP is incredibly rewarding but can also be physically and mentally demanding. While you are likely advising your patients on maintaining a healthy lifestyle, how often do you take your own advice? Balancing a hectic schedule filled with patient consultations, administrative tasks, professional development, and personal responsibilities can make self-care feel impossible. However, prioritising your health is essential for excelling in both your personal and professional life.

Here’s a practical guide to integrate self-care into your routine, helping you maintain energy, empathy, and focus.

1. Cultivating Mindfulness

Mindfulness is a powerful tool for managing stress and enhancing mental clarity. Practices like meditation, yoga, or tai chi can improve awareness and foster a non-judgmental acceptance of your thoughts and experiences. Research highlights the positive effects of mindfulness on psychological health, including increased life satisfaction, better emotion regulation, and reduced anxiety.

Quick Tips to Start Mindfulness:

Dedicate 10 minutes each morning to mindfulness meditation.
Use apps like Headspace or Smiling Mind for guided sessions.
Incorporate mindful breathing during your day, especially when feeling overwhelmed.

By regularly practicing mindfulness, you’ll build resilience and maintain composure in high-pressure situations.

2. Staying Physically Active

Exercise isn’t just good for your body; it’s vital for your mental health too. Regular physical activity is proven to reduce stress, boost mood, and improve memory retention. It also helps manage chronic conditions like cardiovascular diseases, diabetes, and depression.

Simple Ways to Stay Active:

Start with brisk walking if you’re not currently exercising.
Schedule short, daily workouts—morning routines are particularly effective.
Incorporate incidental exercise, like taking stairs or parking farther away.

Aim for 2.5–5 hours of moderate activity or 1.25–2.5 hours of vigorous activity weekly, as recommended by health guidelines.

3. Eating Healthy, Even on a Busy Schedule

A balanced diet is crucial for sustaining your energy and focus. While time constraints can make this challenging, planning ahead is key.

Meal Planning Tips:

Set aside time weekly to plan your meals and order groceries online.
Include a mix of fresh, frozen, and simple recipes in your rotation:
- Meatless Monday: Vegetarian options like lentil curry or tofu stir-fry.
- Slow Cooker Tuesday: Prepare soups or casseroles to save time.
- Quick and Fresh Wednesday: Grilled fish with salad or roasted vegetables.
- Freezer Thursday: Use pre-made meals for an effortless dinner.
- Fun Friday: Home-made pizzas or burgers for a treat.

By planning meals, you’ll ensure a diet rich in vegetables and healthy proteins, reducing reliance on takeout or unhealthy snacks.

4. Finding Time for Leisure

Life is about balance. Make time for activities that bring joy, whether it’s spending a day at the beach, reading a book, or trying a new hobby.

Ideas for Leisure Activities:

Schedule weekend outings or short trips to recharge.
Revisit hobbies you’ve put aside, like painting or gardening.
Spend quiet moments with a book or a cup of tea.

Adding leisure to your routine improves overall well-being and gives you something to look forward to outside of work.

5. Prioritising Sleep

Sleep is foundational to your health, directly impacting mood, productivity, and memory. Adults typically need around 8 hours of quality sleep nightly, though individual needs vary.

Sleep Hygiene Tips:

Maintain consistent bedtimes, even on weekends.
Avoid screen time at least an hour before sleep.
Limit caffeine and alcohol intake, particularly in the evenings.
Create a calming bedtime routine, such as reading or meditating.

Good sleep hygiene is particularly important if you’re preparing for exams, as studies link adequate rest with improved learning and memory retention.

6. Strengthening Connections

Relationships with family, friends, and colleagues are essential for emotional support and happiness. However, many GPs find their personal connections strained due to demanding schedules.

Ways to Reconnect:

Dedicate specific times each week for family dinners or calls with friends.
Join social or professional groups to build a sense of community.
Practice mindfulness to remain present during interactions with loved ones.

Balancing work and personal life can be challenging, but prioritising meaningful connections will improve your overall well-being.

Making Small, Sustainable Changes

If you’re not currently implementing these self-care strategies, start small. Focus on incorporating one change at a time—whether it’s a 10-minute mindfulness session or adding a daily walk to your schedule. Once that habit becomes routine, gradually introduce another.

Remember: Self-care isn’t selfish. By taking care of yourself, you’ll perform better as a GP and be more present for your family, friends, and patients.

How the GP Institute of Australia Can Help

The GP Institute of Australia offers personalised programs to help GPs enhance their well-being and professional performance. Their services include:

Performance Coaching: Tailored strategies to manage stress, maintain balance, and optimise productivity.
Exam Preparation Support: Expert guidance and resources for MCQ, AKT, KFP, and CCE exams.
Small Group Sessions: Collaborative learning with peers to build resilience and improve focus.
Mindfulness Workshops: Practical tools to incorporate mindfulness into daily life.

The GP Institute is dedicated to supporting GPs in achieving their career goals while maintaining their health and well-being.

References

GP Institute of Australia: Comprehensive Resources for GPs.
Keng, S.L., Smoski, M., & Robins, C. (2011). Effects of Mindfulness on Psychological Health.
Orchard, J. (2020). Prescribing Exercise in Primary Care.
RACGP: Sleep and Well-being.
Health Direct: Tips for Maintaining Work-Life Balance.