Stress Reset Starter Kit for Women in Medicine: STOP Micro Practice
The field of medicine can be incredibly demanding, both physically and mentally. With long hours, high stakes, and complex decision-making, it can be easy to get lost in a fog of thoughts and worries about the past and future. For women in medicine, these pressures can be compounded by gender discrimination, imposter syndrome, and other forms of systemic bias.
One tool that can be particularly helpful for women in medicine is the STOP practice . This is The S of the SOARING SYSTEM, and is STOP and surrender to your senses to anchor yourself into the present moment, and out of the fog of our thoughts that take us into the future and the past.
To begin the STOP practice, find a quiet space where you can sit or stand comfortably. Close your eyes or keep them open, whichever feels most comfortable for you. Take a few deep breaths, allowing yourself to release any tension or stress you may be carrying. Then, begin to focus on the sensations in your body.
Use the tree metaphor to help you anchor yourself in the present moment. Imagine that your body is like a tree, with your feet firmly rooted to the ground like the roots of a tree. Allow yourself to feel the sensations of your feet on the floor or the earth beneath you. Notice how the ground supports you and how your body responds to that support.
Next, turn your attention to your breath. Allow yourself to feel the sensation of your breath moving in and out of your body, like the trunk of a tree expanding and contracting. Notice how your breath feels in your body, whether it is shallow or deep, fast or slow.
Finally, imagine your arms outstretched above your head, with each finger representing a branch for your sense of sound, taste, smell, and sight. Allow yourself to notice what you can hear, taste, smell, and see in the present moment. Without judging or analyzing these sensations, simply observe them and let them be.
By practicing STOP regularly, you can cultivate greater awareness and resilience in the face of stress and uncertainty. You can learn to respond to challenging situations with greater clarity and intention, rather than reacting impulsively or out of habit. And you can find greater peace and balance in your daily life, even amidst the demands of a career in medicine.
For women in medicine, the STOP practice can be especially powerful. By surrendering to your senses and grounding yourself in the present moment, you can create a safe and supportive space for yourself, free from the pressures and expectations of others. You can find greater strength and confidence in your own intuition and expertise, and you can cultivate a deeper sense of connection and compassion for yourself and others.
