How Women Physicians Can Practice Self-Care During the Holidays

It’s 6 a.m., and you’re already rushing. You skip breakfast because the kids need help getting ready. The clinic is overbooked, and by the time you finally sit down at your desk, it’s well past lunchtime, and all that’s left in the lounge are cookies and leftover chocolates. Sound familiar?

As a physician, life feels like a constant juggling act. The holidays only add another layer of stress—family gatherings, endless to-do lists, and treats lurking around every corner.

Self-care? It feels impossible.

But here’s the truth: self-care doesn’t have to mean long bubble baths or hours journaling. It can be as simple as a moment to breathe between patients or a quick check-in with yourself before a busy shift. These small actions take seconds, but they can change how your day feels.

Why Self-Care Is So Hard for Women Physicians

If you’ve ever told yourself, I’ll take care of me later, you’re not alone. As physicians, we’ve been conditioned to think self-care is selfish—or worse, optional. Here’s why it feels so difficult:

• You’re trained to put others first. Remember those med school days, working through hunger and exhaustion because there were patients who needed you? That mindset doesn’t magically go away when training ends. It’s deeply ingrained.
• There’s never enough time. Between double-booked clinics, late-night charting, and holiday shopping, you feel like you’re constantly running. The idea of adding “self-care” to your day can feel overwhelming.
• It’s seen as a luxury. Society loves to tell women, especially physicians, that taking time for yourself is indulgent. But here’s the truth: self-care isn’t about luxury—it’s about survival.

 

The Truth About Self-Care: It’s Easier Than You Think

Self-care doesn’t have to feel like a chore. It’s not about finding an extra hour in your day—it’s about finding small moments where you can support yourself. Here’s what that could look like:

• Before stepping into the next exam room, pause for a breath. One deep inhale and exhale can calm your nervous system and reset your focus.
• In the morning, write down one thing that matters most. When your day gets chaotic (and it will), this tiny habit can help you stay grounded.
• Plan for your meals. You don’t have to meal-prep for the week. Just think ahead—what will you eat today? Plan food you love that will satisfy you. This one step can stop you from reaching for breakroom leftovers when hunger hits.

 

How Small Self-Care Moments Improve Your Eating Habits

Do you ever find yourself grabbing whatever’s closest—cookies, chips, leftover pie—after a stressful morning? You tell yourself you’ll do better tomorrow, but tomorrow looks just as chaotic as today.

That’s not about willpower. It’s about your brain trying to comfort you when it feels overwhelmed.

When you integrate small moments of self-care into your day, you’re helping your brain feel supported. That support can make all the difference. You’ll notice:

• Fewer cravings when you’re stressed.
• Less guilt after a tough day.
• A sense of control, even in the middle of chaos.

 

Practical Self-Care Tips for Busy Physicians

Here are three self-care practices you can start today—no matter how busy you are:

1. Pause Between Patients. It’s just a few seconds, but taking a deep breath can reduce stress and help you feel more centered.
2. Protect Your Sleep. You can’t always control your shifts, but creating a consistent bedtime routine—even something simple, like reading for five minutes—can help you recharge.
3. Make Journaling Non-Negotiable. Spend two minutes writing down your thoughts and what you want to focus on for the day. Think of it as flossing for your brain.

 

These tools don’t require extra time—they fit right into your day.

This Isn’t About Doing More—It’s About Feeling Better

If you’re thinking, I don’t have time for this, I hear you. But self-care isn’t about adding more to your to-do list. It’s about making tiny shifts that help you feel better in the middle of everything you’re already doing.

Imagine walking into your clinic with a clear plan for the day instead of rushing in frazzled. Picture taking a moment to breathe after a tough patient conversation instead of carrying that stress with you all day.

These small moments add up. They leave you feeling:

• Calmer and less overwhelmed.
• More in control around food.
• Better equipped to handle the day ahead.

 

Learn More on the Thriving as a Physician Podcast

If this resonates with you, I invite you to listen to my latest podcast episode: Self-Care for Busy Physicians.

This is the final episode of my Holiday Survival Guide for Physicians series, and it’s packed with actionable tools to help you navigate this season with less stress and more ease.

Here’s what you’ll learn:

• Why self-care often feels optional for doctors—and how to shift that mindset.
• Quick, time-efficient strategies you can use during clinic or call shifts.
• How small moments of self-care can transform your relationship with food and stress.

 

Click here to listen now, or find Thriving as a Physician wherever you get your podcasts.

You Deserve to Feel Supported

The holidays don’t have to leave you feeling out of control. With small, intentional self-care moments, you can reclaim calm, control, and confidence—even during the busiest season of the year.

Start today. Pause for a breath. Write down one thing you’re grateful for. Plan one meal ahead of time. These are small steps, but they can make a big difference.

Want more tips and tools? Follow me for more resources or check out the Thriving as a Physician podcast for strategies designed just for women physicians.

Listen to the full episode below.