Are you taking time for self-care?
Medical communicators who prioritize taking care of themselves can help reduce the risk of burnout and build a more sustainable career.
Balancing professional and personal responsibilities while still cultivating a healthy lifestyle can be challenging. Not everyone has the time or money for a physical trainer, a fancy ergonomic workstation, or a gym membership.
However, self-care doesn’t need to be a pricey privilege. Medical communicators have many options to support their well-being. Here are 4 tips to help you stay energized and build a balanced, rewarding career.
1. Prioritize Work/Life Balance
Maintaining healthy boundaries between work and personal time is one of the most effective ways to support your well-being. This can be especially challenging for freelancers, who may find it difficult to say no to clients or new projects. Pause and reconsider if you are tempted to push yourself so hard that you can’t keep up. In AMWA’s Expert Tips for Freelance Medical Writing, seasoned pros address this issue with some sage advice:
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Set realistic goals and expectations for yourself.
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Limit weekend hours.
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Take vacations, and don’t work while on vacation.
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Set aside time before and after a vacation to deal with the inevitable crises that arise.
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Explore restorative practices, such as yoga and meditation.
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Take careful control of your schedule by planning and prioritizing.
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Work a regular schedule.
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Have a dedicated workspace.
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Develop outside friendships and hobbies.
2. Create a Healthy Remote Workspace
Most experienced writers recommend that anyone working at home create a dedicated work area. Work/life balance is easier to achieve when you can create some physical and psychological separation between work and home responsibilities.
Many medical communicators spend hours each day on screens, usually sitting down. Bodies aren’t meant to sit for long periods of time. That’s why so many people working on computers experience shoulder, arm, back, and neck pain. Using a mouse or typing can lead to other repetitive strain issues.
Setting up an ergonomic workstation can help support your comfort and well-being while you work. You’ll need to think about how far the monitor is from your face, the height of your desk, and the distance you are reaching for the keyboard or mouse.
Above all, you need to get up and move, stretch, and counteract the forward curve that comes from poring over important medical documents all day.
3. Get Up and Move Throughout the Day
Studies suggest that sitting less and moving more can support overall health.
If you need a reminder to get out of that chair, set a timer. Most ergonomics experts say we should be taking at least a short break every 20–30 minutes.
When you are sitting, imagine a string pulling your spine gently toward the ceiling. Get up frequently to walk or stretch. AMWA conferences often include wellness activities, such as meditation sessions and morning networking walks.
4. Take Advantage of Wellness Resources
If you are working for an employer, explore whether your organization offers wellness programs, and take advantage of opportunities designed to support employee well-being. Freelancers may not have access to employer-sponsored programs, but they can find support through professional associations, peer networks, and other communities that encourage healthy work habits and work-life balance.
Make Self-Care a Priority
Whether freelance or employee, medical communicators who use principles of self-care to nurture their health, work better, smarter, and more productively.
If chronic stress is beginning to take a toll, it's important to recognize the signs of burnout and continue building the skills that support a healthy, sustainable career. After all, taking care of yourself is an important part of caring for others through your work as a medical communicator
