In this episode of the Stress-Less Physician podcast, Dr. Sara Dill shares her insights on the concept of "hitting the pause button" in life. She reflects on the importance of taking breaks, reevaluating commitments, and allowing oneself the space to reconsider and reinvigorate existing circumstances. Dr. Dill encourages her listeners, especially busy physicians, to prioritize getting good quality and duration of sleep, emphasizing its positive impact on overall well-being. Throughout the episode, Dr. Dill candidly discusses her personal experiences with sleep patterns and the benefits of gett ..read more

In this episode of the Stress-less Physician podcast, Dr. Sara Dill dives deep into the concept of negative visualization as a tool for cultivating gratitude and appreciation in our lives. She draws on the principles of stoicism to explore the idea that everything we have is essentially borrowed, emphasizing the temporary nature of our possessions, relationships, and even our own lives. Dr. Dill encourages intentional reflection on potential losses in order to savor and appreciate the present. The episode begins with Dr. Dill sharing her musings on stoic writings and the concept of habituation ..read more

In this episode, Dr. Sara Dill delves into the topic of how to handle being triggered by situations or people. She starts off by sharing her own experience of feeling triggered. Dr. Dill explains that being triggered involves having a negative emotional reaction to a situation, but she emphasizes that it's essential to differentiate between everyday triggers and deeper trauma triggers. She encourages listeners to recognize their triggers and warns against acting on impulse in such situations. The key takeaway from the episode is the importance of self-regulation and not reacting when triggered ..read more

In this episode of the Stress-Less Physician podcast with Dr. Sara Dill, the focus is on practical ways to reduce stress through mindful breathing techniques. Dr. Dill discusses how using conscious and intentional breath can reprogram one's response to stressful emotions. The host shares her top three breathing techniques for stress relief and she emphasizes the immediate and tangible benefits of these breathing techniques, including reduced tension, increased concentration, and a shift to a calmer, more grounded state. She delves into the science behind these techniques, highlighting the phys ..read more

Just like you don’t have to attend every party you’re invited to, you don’t have to attend every argument you’re invited to. Wow. What a useful alternative perspective to conflict engagement.  Ever since I first heard this concept, I’ve been trying to apply it to my life. In doing so, I’ve found that this truth is both liberating and life-shaking, but it’s not always easy. That’s why in this episode, I wanted to share some of my experiences and thoughts around how to argue less. I hope my suggestions help bring more peace into your life and relationships. “I find that the less tightly tha ..read more

When packing for a trip, it’s helpful to lay out everything you need and anything else you might want–and then edit from there. I’ve found that, in many useful ways, self-coaching is very similar. The biggest benefit of removing things you don’t actually need when packing is that you travel light. And, in life, whether physically or mentally and emotionally, traveling light can be a lot easier. Let’s talk about it. “A lot of our thoughts don’t need to continue to travel with us.” – Dr. Sara Dill What You’ll Learn Piles of thought Pulling things apart Traveling light Gaslighting ourselves? C ..read more

Compare and despair is the tendency to constantly compare ourselves to others, but not in a positive way. We feel that we’re not measuring up in some way to others and we despair over our perceived failures. In our current society, the status or accomplishments of others is readily accessible. And I would say that this almost non-stop barrage of information can be unhealthy because it can lead to almost non-stop feelings of inadequacy. But there are ways we can stop the compare and despair cycle, starting first with consciously disengaging from it, and eventually, subconsciously disengaging as ..read more

When we take being wrong to an unjust personal level, we label ourselves as having something wrong with us. This is as opposed to simply making a mistake and admitting to it. It goes deeper.  But what exactly does it mean to stop making yourself wrong? I certainly do not mean to imply that we should present ourselves as perfect and incapable of making mistakes. And I certainly do not I advocate for passing blame or avoiding responsibility. However, I do advocate for being kinder to ourselves, and for adopting a mentality of placing being wrong in the correct context. Let’s talk about it ..read more

Seeing the good, even in the bad, allows us to enjoy our life more. It gives us more control and helps us not overlook hidden opportunities. It allows us to move through unpleasant things more quickly and easily. As someone who strongly believes in this, I wanted to encourage you once more this Christmas. Things have definitely been hard and things happen, but we can intentionally reframe situations in a way that serves us. We can find the gift in all circumstances. “The more you can start to drop the resistance and find, or even be open to the possibility that everything can be a gift or an o ..read more

As a person in any helping profession, or even in our personal lives with loved ones, we want to be of service. It’s in our nature. But because it’s in our nature, it can also be difficult to draw boundaries. It can become too much. We are accustomed to the cultural concept of noble self-sacrifice, especially in medicine. Yet I have questioned if this is truly necessary. Just because something has been one way doesn’t mean it must remain that way. Of course, there are things that need to be set aside for a time period, particularly when you’re in training, but does that have to continue? Or ca ..read more