This is the final part of three blogs I’ve written about depression and burnout in new graduates, so if you’re patiently waiting for something more humorous, I might have big plans to roast my husband next week. If not, and you’re trying to take some of these tips to heart and better your life, this should wrap up the discussion, but it shouldn’t wrap up your efforts to improve your work/life balance. If you feel like you’re struggling with depression and burnout because your choice of career has become too overwhelming, please take something from this and help yourself. If you’re just catching up, follow this link to the first blog in the series: Depression and Burnout in New Graduates - Part 1 And this link to the second blog: Depression and Burnout in New Graduates - Part 2 Today I will discuss a few problems that new graduates face, such as facing mistakes, dealing with self-imposed high standards, and keeping a healthy state of mind. Early “Mistakes” and High Standards We’ve established so far with my ranting that new graduates face a plethora of challenges in the first years that could lead to depression and burnout. Most veterinarians by nature are perfectionists with Type A personalities. Many find themselves over their head in their first year or two of practice. While veterinary colleges do their best to prepare you for the real world, they can’t teach you everything. It’s common for new graduates to feel haunted by certain cases. I have a number of cases from my first year of practice that I still think about. I remember their names and can picture them clear as day. If you lose a patient or get a bad outcome, particularly in your first year, it’s easy to feel that the outcome would have been different had that patient been cared for by a more seasoned veterinarian. Sometimes that is the case, and sometimes it’s not. We’re human, and yes, we do make mistakes despite our best efforts not to. It’s also important to remember that sometimes animals die no matter what we do. My colleagues and I have also observed that perhaps younger veterinarians hold themselves to different standards than some of our older counterparts. The human-animal bond has grown stronger and stronger throughout the years. Medicine practices have also changed significantly over time. Young veterinarians put a lot of pressure on themselves to practice the best medicine possible. They take on challenging medicine and surgical cases, and enjoy doing so for the most part. Older veterinarians became accustomed to treating “just a pet” while newer vets are treating beloved family members, which comes with its own pressures and standards. Many of us have seen that older practitioners find it easier to be emotionally detached from their patients. They may recommend euthanasia more frequently instead of attempting to treat a challenging case, and they may find it easier to move on from a tough interaction with a client. In just four years, I have seen huge differences in myself in some of these instances. I have found that with more experience, my feathers don’t get ruffled as easily. I am still haunted by certain cases, but I choose to view them as learning experiences instead of failures. I don’t take things personally or get as emotional when things go sideways. I’ve learned not to let one jerk or one negative interaction with a client ruin my entire day. My advice for new graduates in dealing with difficult clients? Don’t waste your time trying to explain yourself to people that are committed to misunderstanding you. Some people aren’t going to like you or be satisfied with your service no matter what you do. Always be courteous, professional, and do your best, because that’s what every client deserves. But don’t be surprised or let it eat you up inside when they show disdain for you despite your best efforts or even good outcomes. Some people are hurting and some people are just plain jerks and there’s nothing you can do about it. Go home, drink a glass of wine (or two), exercise, read a book, knit a scarf, whatever will distract you, and enjoy your friends and family. Neuroplasticity and How to Keep a Healthy Mind Those experiencing depression and burnout may feel they’re trapped in a cycle of their own emotions. New graduates may be less equipped to cope with stress, however, there is a silver lining. We now know that the brain can change at any age, and this is called neuroplasticity. Research has found that happiness is 40% perception, 50% genetics, and 10% circumstance. While genetics obviously play a strong component, perception is ALMOST just as strong. So how do we change these thought processes that may make us unhappy? There are many steps you can take toward keeping a healthy mind that I will list below. 1. Get some sleep! - The human brain needs 7-9 hours of sleep a night. I know what you’re thinking. In what virtual reality will I get this much sleep? Sleep deprivation has been found to play a role in depression, and it at least makes depression worse. I don’t know about you, but sleep deprivation significantly impairs my ability to cope with stress. It’s worth the effort to get more z’s. 2. Get off your butt! - Research has shown that physical time or exercise is just as powerful as anti-depressants. Those who know me or have read my blog know that running is a very important outlet for me. I am thankful that I grew up in an active family, making it easier for exercise to be part of my routine as an adult. Beta endorphins are a powerful thing, folks! And it makes it easier to justify eating that double bacon cheeseburger. 3. Focus time - This is exactly what it sounds like. Time spent focusing on a certain task. This is what we do in our profession. Most veterinarians shouldn’t have a problem with this step. 4. Down time - Before attending a talk about down time and steps to keep a healthy mind at a convention, I was under the impression that down time was chilling out, watching TV, or messing around on the Internet. Boy, was I wrong. Apparently down time is doing absolutely nothing. My response to this was, “You mean like meditating? We’re Americans! We don’t do NOTHING!” But this is even different from meditation as meditation is more organized. Apparently you just sit, zone out, and allow your thoughts to wander. Not sure I’ve ever actually done this, except maybe in class, but if someone figures this one out, let me know. 5. Time In - This is taking time for reflection. A wise person once said that if you can name it, you can tame it. This sort of reflection is probably deeper than most of my reflecting, which usually goes something like this: “Gee, I shouldn’t have eaten that Taco Bell,” or “Maybe next time I shouldn’t try to run six miles right after eating a Chipotle burrito.” Apparently a lot of my reflecting involves bad food decisions. I’ll work on delving a little deeper into my psyche with this one. 6. Play time - We love to watch animals and kids play, but we often forget about the importance of this as adults. Adults need recess, too! Dr. Stuart Brown, who is head of a non-profit called the National Institute for Play, once said in an NPR article that, “Play is something done for its own sake…It’s voluntary, it’s pleasurable, it offers a sense of engagement, it takes you out of time. And the act itself is more important than the outcome.” This may enhance the importance of family game nights. Maybe I can use this to convince my husband to take me to theme parks more often. I do love me some roller coasters. 7. Practice Mindfulness - This word is thrown around a lot and may make your eyes glaze over, but in my increased efforts to practice mindfulness, I have certainly found more peace in my life. Mindfulness is simply living in the present without judgement. The without judgement part is the hard one for me. Most people live in the past and future. 8. Eat well! - Your physical health can certainly affect how your brain works. It plays an important role in your emotional health. Personally, I have a hard time with this one, but since my body is the home of our baby right now, I’ve been making efforts to eat salads, more vegetables, and other gross things like that. The more of this healthy stuff I eat, the more I get used to it. It’s still no match for a bacon cheeseburger, but I’ve learned that the occasional piece of broccoli won’t kill me. But does it count if I smother it in cheese sauce? All of these behaviors help change our neural pathways and can help reverse the cycle of depression, burnout, or general unhappiness. I’m certainly not perfect and could do a lot of things to improve my mind and emotional well-being. But knowledge is, in fact, power. It may not seem like it, but happiness is a choice that we make. Some of us may struggle more due to genetics or past experiences, but it is my firm belief that everyone can achieve it. I hope this blog post can help further the discussion of mental health in our profession, particularly for young graduates. If any of my fellow veterinarians are experiencing depression, burnout, or even suicidal thoughts, please PLEASE seek help. Know that you are not alone. Many other veterinarians have experienced what you’re feeling and are more than happy to help. Also, please seek professional help if needed. We all may be perfectionists and may find it difficult to admit when we’re struggling with mental illness, but it could save your life. The world is a better place with you in it, especially if you can find a pathway to happiness and productivity.
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Jessica Stroupe, DVM
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August 2017
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