Make wellness habits a priority, not an afterthought
I have acknowledged and accepted that the older I get, the more intentional I need to be. This has meant that I have a meditation and yoga practice which I manage most days of the week. I also journal regularly, draw and paint and love to dance and sing at every opportunity at any available location. Finally, I always start my Monday by sending a thank you email to someone with specific details of what the person did that made the difference.
Channel your experiences into positive action
Working in paediatrics, particularly in the field of child protection, can be emotionally demanding. Over the years, I realized that maintaining personal wellbeing is essential to sustain long-term commitment to this work. I improved this by creating a balance between clinical responsibilities, research, teaching, and advocacy for child rights. Transforming difficult clinical experiences into research and policy initiatives helped me remain motivated and hopeful.
Never underestimate the power of a coffee break
Community paediatric clinics can sometimes feel a bit isolating, so I’ve made a point of checking in with one or two colleagues or admin staff post clinic. I try to take a short break with them, sometimes over a coffee or cake, and have a quick chat about something other than work. These small moments of connection usually bring a smile and some light conversation, which in turn lifts everyone’s mood and makes the day feel more enjoyable and less solitary.
Make space to pause and reflect
As a 4th-year medical student in Sri Lanka, during my paediatrics rotations, I noticed that long hours in the wards could be mentally exhausting. To improve my wellness, I started scheduling short breaks between patient rounds, practicing mindfulness for 5–10 minutes daily, and discussing challenging cases with peers. This helped me stay calm, focused, and empathetic with patients, enhancing both my learning and my interactions with children and their families.
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