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E18: The Art of Not Knowing- Embracing Uncertainty in Healthcare(w/Dr.Galina Gheihman)

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Sorry, Well Workouts requires iOS 7 or greater, the Android Chrome browser, or Internet Explorer 11. Try going to www.nytimes.com/7-minute-workout on your phone.

The Scientific 7-Minute Workout

by Gretchen Reynolds

12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort - all of it based on science.

9. High knees running in place

11. Push ups with rotation

The Advanced 7-Minute Workout

by Gretchen Reynolds

A more demanding nine-step regimen than the original 7-Minute Workout, one that requires a couple of dumbbells but still takes only seven minutes.

1. Reverse lunge, elbow to instep with rotation, alternating sides.

2. Lateral pillar bridge - left

3. Push up to row to burpee

4. Lateral pillar bridge - right

5. Single leg RDL to curl to press - left

6. Single Leg RDL to curl to press - right

8. Lateral lunge to overhead tricep extension

9. Bentover row with alternating arms

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Sorry, Well Workouts requires iOS 7 or greater, the Android Chrome browser, or Internet Explorer 11. Try going to www.nytimes.com/7-minute-workout on your phone. by Gretchen Reynolds 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort - all of it based on science.

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If you are a member of TMA you can get free sessions via anticipate Joy. Its free and completely confidential.

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New York Zen Center for Contemplative Care

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podcasts Archives - New York Zen Center for Contemplative Care

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GROUNDED IN THE DHARMA. DEVOTED TO CONTEMPLATIVE CARE.

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Everyone needs help every now and then...

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Everyone needs help every now and then...

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Jase and Jason Richardson Talk Mental Health, Michigan State & Expectations | INVISIBLE GAME

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Join hosts Drs. Lisa Meeks, Peter Poullos and guest hosts as they take a deeper dive into the experiences of health care providers with disabilities through critical conversations with the doctors, researchers, administrators, faculty and policy makers that work to ensure medicine remains an equal opportunity profession.

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Adriene hosts the YouTube channel, Yoga with Adriene, an online community of over 9 million subscribers. She publishes free Yoga Videos and has a library of over 500 free videos and growing.

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Do yoga at home with our library of free yoga videos hosted by Austin TX yoga teacher Adriene Mishler!

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When I am overwhelmed I do this breathing exercise to dissipate my anxiety. I hope it helps if you ever find yourself like me.

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The Jed Foundation's Mental Health Resource Center provides essential information about common emotional health issues and shows teens and young adults how they can support one another, overcome challenges, and make a successful transition to adulthood.

Featured Items

Self-Care for the Holidays

It's hard to fit in self-care in the hustle of the holiday season, but it's also a time of year when we need it most. Check out these simple tips for sneaking in self-care and managing holiday blues if they hit you.

10 Ways to Get Through the Holidays Sober

Alcohol is the star of many holiday celebrations, making it harder to stay sober. The good news is that you can stay committed to your sobriety by leaning on your support system and putting these strategies in place.

Understanding and Coping With Trauma

Find resources to protect your mental health and take care of yourself and the people you love. Get support now

Subscribe to JED email for helpful stories and resources.

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Mental Health Resource Center | The Jed Foundation

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Provides essential information about emotional health issues and shows young people how to support each other and make a successful transition to adulthood.

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TimelyCare Free Mental Health & Well-being

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TimelyCare Free Mental Health & Well-being

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Need access to a mental health counselor 24/7? Access to psychiatry at no cost.

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TimelyCare | Virtual Health & Well-Being for Students

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Provide your college and university community with access to 24/7 mental health, medical and self-care resources.

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The Docs with Disabilities initiative uses research, education, and sharing of stories to drive change in perceptions, disability policy, and procedures in health professions, biomedical and science education.

Our aim is to build more inclusive educational environments for trainees with disabilities and increase representation of disabled clinicians and scientists in the biomedical workforce.

​

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Commitment to Justice, Equity, Diversity, and Inclusion

The DWDI recognizes and values diversity in all its forms and is committed to embracing and supporting the myriad of identities our team and community bring to the experience.

We firmly believe, in order to foster the next generation of medical and health science clinicians, scientists, and DRP's, we must not only embrace the principles of justice, equity, diversity, and inclusion, but also make intentional efforts to represent diversity across our programs, being mindful of race and ethnicity, gender and gender identity, sexual orientation, socioeconomic status, language, culture, national origin, religious commitments, age, disability status, educational background, and other complex layers of privilege and power.

The DWDI is committed to actively challenging bias and discrimination and pursuing efforts to ensure differences are welcomed, varied perspectives are readily available, and that our community is filled with a spirit of belonging and inclusion.

Press

TIME MAGAZINE COVERS DWDI

The DocsWithDisabilities initiative, which started as a social media campaign in 2018 and then a podcast highlighting stories of disabled health care workers, will now include research groups, mentorship opportunities, policy recommendations and training for medical professionals on how to better include people with disabilities. Read more...

PRESS RELEASE

On the heels of the 32nd anniversary of the Americans with Disabilities (ADA) Act, Dr. Lisa Meeks, an assistant professor of Learning Health Sciences and Family Medicine at the University of Michigan, and her team, launched the DocsWithDisabilities Initiative, a first-of-its-kind coordinated effort to systematically improve the inclusion of disabled individuals in health professions education. Read our press release...

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What We Do | Docs With DisabilitiesABOUT US https://www.docswithdisabilities.org/what-we-do

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Docs With Disabilities is working to ensure medicine remains an equal opportunity profession. Elevating people, fostering awareness, building community, and impacting inclusion.

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The TPH Podcast with Dan Harris - Ten Percent Happier

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Tune in to the Ten Percent Happier podcast with Dan Harris for interviews with meditators, scientists, and authors on meditating, mental health, and much more.

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Free On Demand Financial Literacy Webinars

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Free On Demand Financial Literacy Webinars

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At Andwise, we believe personal financial education for physicians should be high quality, expert-vetted, physician-delivered, and free.

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Apply online in 3 minutes and get an instant credit decision. No application, origination, or disbursement fees.

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Master the Basics of Money Management as a Premedical or Medical Student

Medical school education begins with learning the basics of science and medicine. By the end of your second year of medical school, you'll be preparing for the United States Medical Licensing Examination® (USMLE) Step 1 examination (also simply called Step 1 or the Boards). Similarly, it's never too early for future physicians to prepare for and learn the basics of personal finance and debt management. These basics are much easier to understand than pathology and anatomy-yet, changing habits and making decisions based on those personal finance basics is the real challenge.

Know your credit score and steps to improve it.

Credit scores help lenders measure how likely you are to repay a loan. There are several institutions that track and report credit scores, so it's possible to have a range of scores. These numbers are based on your credit history, or rather how much money you've borrowed in the past, how many lenders you borrowed from, whether you repaid the money (and in what amount of time), and whether you've been reported to collection agencies.

Does taking out student loans negatively affect your score? Not exactly-in fact, lenders see educational debt as a positive investment. So long as you pay your other bills on time, you can improve your credit score during medical school.

Keeping a good credit score is important because it will affect the interest rates you pay on other items in the future, such as a mortgage. Employers, landlords, and lenders can pull credit scores when considering applications.

Setting up automatic bill payments can help you stay on top of your payments and avoid having a negative mark on your credit score. Avoid shopping around for credit (by opening a lot of credit cards), which can reduce your score and lead to debt.

To monitor your credit score, take advantage of the free report you are entitled to from each of the major credit reporting agencies.

Become familiar with capitalization and compounding interest and how these work for and against you.

Make a budget and stick with it.

Budgets can be empowering and eye opening. They are especially important when taking out student loans intended to cover your cost of living. Unlike regular paychecks, which might be received by employees weekly, loan disbursement happens in lump sums. Without careful planning, it's easy to spend down the cash in your personal account too quickly.

Budgets need to be updated and revisited at regular intervals so that you can adjust spending, project where you need funds, and track your progress. As you make your budget, consider which items you might be able to cut back on and identify personal priorities that will help guide your saving goals. For example, if travel or shopping is important to you, find a strategy that makes it possible to have money left over for the things you enjoy. Keep in mind, there are many non-tuition expenses related to your medical school career, such as conference and registration fees and travel for Step 2 Clinical Skills.

There are several online budgeting tools available to help you start a budget and stick with it. A simple spreadsheet or worksheet can also help you develop a plan for tracking your spending. The Association of American Medical Colleges' (AAMC) FIRST program offers several tools and suggestions to help you figure out a budget.

Avoid trends and fads, which don't work in medicine or finance.

Building wealth and developing good financial habits take time. Don't bank on financial strategies that promise quick or overly simple solutions for making or saving money.

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Medical school education begins with learning the basics of science and medicine. By the end of your second year of medical school, you'll be preparing for the United States Medical Licensing Examination® (USMLE) Step 1 examination (also simply called Step 1 or the Boards).

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FIRST (Financial Information, Resources, Services, and Tools)

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The AAMC's FIRST (Financial Information, Resources, Services, and Tools) program provides free resources to help you make wise financial decisions.

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Federal Loans

Federal loans typically have lower (and fixed) interest rates compared with many private loans. If you took out federal loans during undergraduate school, some portion of it may be subsidized, helping reduce the burden of interest capitalization for the borrower during medical school and residency. The Department of Education updates interest rates for federal loans each year. Loan amounts from the government are capped, meaning you can only take out so many loans from the federal government each year.

Eligibility for government loans is based on your Free Application for Federal Student Aid (FAFSA). Every medical student seeking loans should complete a FAFSA. Deadlines vary depending on the school and state, but the federal deadline is usually June 30. Check with the financial aid offices of the schools you are applying for verification of application deadlines.

The financial aid office is required to inform you of their aid procedures and deadlines, and how and when you'll receive your federal aid award. You will be provided with an award package (based on your FAFSA information) that reports your Expected Family Contribution (EFC), your family's eligibility for federal loans, and your status regarding the work-study program.

There are four types of Federal Direct Loans administered through the William D. Ford Federal Direct Loan Program. Most federal loans are through this program. Direct Loans are the loans that are currently eligible for forgiveness under the Public Service Loan Forgiveness program.

Two Direct loans are available for those entering medical school:

Direct Unsubsidized Loans (also called Stafford Loans): These are low-interest loans that are available regardless of financial need. Being unsubsidized, the interest on any unpaid Direct Loans will grow during medical school as you borrow.

Direct PLUS Loans: These loans are intended to cover any costs of attendance that are not covered by other financial aid you may be receiving. It is important that you or your loan endorser have a good credit score when applying for these loans. PLUS loans begin to accrue interest as soon as they are disbursed.

Another type of federal loan that can be used to pay for medical school is the Perkins Loan. These are administered through the medical school to students who have an exceptional need for financial assistance. Not every student with a financial need receives help. It is important to apply for this aid early through FAFSA and speak with your school's financial aid office about support as soon as possible.

The Health Resources and Services Administration (HRSA) offers several school-based scholarships for medical students. One of these, the Primary Care Loan, is offered to students in need who plan to specialize and practice in primary care. Search for your school to find out if they participate in this program, and contact a representative in your financial aid office for more information.

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Federal loans typically have lower (and fixed) interest rates compared with many private loans. If you took out federal loans during undergraduate school, some portion of it may be subsidized, helping reduce the burden of interest capitalization for the borrower during medical school and residency.

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Wondery’s Meditations for the Day are designed to help you feel better at every time of the day. From setting morning intentions and a midday recharge to letting go, managing stress and enhancing your performance -- each guided meditation will leave you feeling present, calm and ready to take on the…

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This organization runs CBT groups in helping those with anxiety shift their mindset.

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RESOURCES, RELIEF & RESULTS
Our mission is to reduce the barrier of anxiety so you can live the life you want. We offer trusted resources and programs to help people better understand and manage anxiety-and find the relief they need.

01

Feature page

MindShift® CBT App

02

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MindShift Group Therapy: APPLY NOW

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Feature page

Monthly Giving

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Anxiety Canada provides self-help resources, programs and services for children, youth, adults and educators on anxiety.

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Therapy for Black Girls is an online space dedicated to encouraging the mental wellness of Black women and girls.

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The It Gets Better Project’s mission is to uplift, empower, and connect lesbian, gay, bisexual, transgender, and queer (LGBTQ+) youth around the globe.

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The It Gets Better Project's mission is to uplift, empower, and connect lesbian, gay, bisexual, transgender, and queer (LGBTQ+) youth around the globe.

You're in Good Company
Check Out Our It Gets Better Playlists

It Gets Better Global

With a footprint spanning four continents and six major languages, the It Gets Better Project is the world's largest storytelling effort to empower LGBTQ+ young people where they live, learn, and socialize.

It Gets Better EDU

It Gets Better EDU exists to ensure that the uplifting stories crafted and collected by the It Gets Better Project reach LGBTQ+ youth wherever learning takes place. We offer educators and student leaders easy-to-access and easy-to-use resources, information, and more.

Events

From live digital events to in person celebrations, stay up to date on what's coming up next from It Gets Better Project.

Take the Pledge

Join our community-millions strong-to show that you will stand up against fear and intolerance by taking the It Gets Better pledge.

Legacy Partners

Partners

Website Made Possible By

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The It Gets Better Project's mission is to uplift, empower, and connect lesbian, gay, bisexual, transgender, and queer (LGBTQ+) youth around the globe. Check Out Our It Gets Better Playlists With a footprint spanning four continents and six major languages, the It Gets Better Project is the world's largest storytelling effort to empower LGBTQ+ young people where they live, learn, and socialize.

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The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in a meditation on awe and togetherness in this week's Happiness Break.

How to Do This Practice:
Today's Happiness Break host:

1. Find a comfortable, safe, place where you can close your eyes and relax. Notice your breathing and begin to take deep, intentional breaths.

2. Think about a community you are a part of - work, recreation, spiritual, any group you're a part of. Cultivate a sense in your mind of being with that community.

3. Reflect for a few minutes on the faces of the people in this community; bring them into your mind's eye and notice the details of their eyes, smiles, perhaps even their tones of voice or the sounds of their laughter.

4. Think about this remarkable quality of communities: That all of these separate individuals create one hole.

5. Think about how each person contributes to this community to create that whole.

6. Contemplate how everyone in this community is connected, and how they're mutually influencing each other.

7. Think about what value unites all these people share, what they have in common.

8. Imagine yourself within this network of connected individuals. Cultivate a sense of what connects you with them, think of them as threads of mutual influence. It doesn't all have to be good; tension is a part of being a community, too.

Dacher Keltner is the host of the Greater Good Science Center's award-winning podcast,The Science of Happiness and is a co-instructor of the GGSC's popular online course of the same name. He's also the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley.

His new book is Awe: The New Science of Everyday Wonder and How It Can Transform Your Life.
More resources from The Greater Good Science Center:
Why Do We Feel Awe?https://tinyurl.com/3xms3dm2

How Awe Brings People Together: https://tinyurl.com/2p8m2tyk

Eight Reasons Why Awe Makes Your Life Better:https://tinyurl.com/2p8ccav2

Six Ways to Incorporate Awe Into Your Daily Life:https://tinyurl.com/3emucdez

How Music Bonds Us Together: https://tinyurl.com/329scmf6

Can a Sense of Awe Improve Our Arguments? https://tinyurl.com/pb2eh8c6
We love hearing from you! Tell us about your experience contemplating your communities. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod. Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap
Help us share Happiness Break! Leave us a 5-star review and copy and share this link: https://tinyurl.com/2p9h5aap
We're living through a mental health crisis. Between the stress, anxiety, depression, loneliness, burnout - we all could use a break to feel better. That's where Happiness Break comes in. In each biweekly podcast episode, instructors guide you through research-backed practices and meditations that you can do in real-time. These relaxing and uplifting practices have been shown in a lab to help you cultivate calm, compassion, connection, mindfulness, and more - what the latest science says will directly support your well-being. All in less than ten minutes. A little break in your day. Transcript:
Dacher Keltner I'm Dacher Keltner. Welcome to Happiness Break, a series where we take a short break in your day to try a practice that brings greater calm and resilience and kindness. Today we're gonna do a practice called the awe of community, that has of course, many benefits, not only from cultivating awe, which can benefit your immune system, your reasoning, your sense of social relationships, but also it really brings in a focus, our sense of being supported and connected, which of course adds 10 years to your life expectancy, shifts your nervous system and brings about all manner of happiness benefits.

It calms the threat regions of the brain. It actually can make us a little bit more altruistic and more civil in our daily interactions.

Let's now do the practice, The Awe of Community. Find a nice, comfortable, safe place where you can sit or stand in, in a relaxed position with a nice posture. Close your eyes, rest your hands somewhere at ease, maybe on your knees. Just take a nice deep breath in.

And breathing out, following the air through your nose and your throat. Another nice deep breath in expanding your rib cage and your chest. And breathing out.

On this next breath in, just feel relaxation. Settle in, in your face, in your shoulders, in your hands. And that relaxation, as you breathe out. Move to your legs, your feet.

On this breath in, I would like you to think about a community you are part of, a small work community, a recreational community, a spiritual community, a yoga group, whatever it is, some group of people you're a part of. Get a sense in your mind of being with that community-at work, out at play, in a class.

Now, I'd like you to reflect for a minute or two just about the faces of the different people in this community. Their eyes, their smiles. Maybe you'll hear their tone of voice, their laughs. We're bringing into awareness just the images of these people who are part of your community.

Now I want you to just think about this remarkable quality of communities that these separate individuals so different in many ways are really a whole.

Breathing in, imagine how in their own way, each person is contributing to this sense of whole, this sense of community. Some may contribute quietly, others more vocally. Everybody contributes to this community.

Now, as you're enriching this image of your community, think about how everybody is connected. We know this scientifically. We literally are connected in our physiology and our minds, our thoughts, our feelings, contagiously spreading through community. Develop a sense of how members of this community are connected and mutually influencing each other.

Now focus your attention as we breathe in on the fact that as part of a community, the individual shares something in common with others, right? There's something about their values or purpose or desires that brings them together. It may be to relax, to reduce suffering, to do some kind of work. Just get a sense of the common humanity of the individuals within this community.

And then finally really having developed this very rich image of community. Just imagine yourself within this network of individuals connected. And get a sense of what threads you share with these other people, how you're connected to them.

Just feel those threads, what you overlap in interests with others. How you influence them and they influence you. Just get a sense of this interconnectivity. Not always good, can be tense, but that's part of being a community. We are connected.

It is remarkable as we close out to think about all the ways in which you're interconnected with others: at work, in family, in communities, like a political community or a spiritual community, walking the streets, going to a yoga class, you're connected.

The Western mind often encourages us, exhorts us to think that we are separate and different from others. But in point of fact, I think the deeper truth is that we are always mutually influencing one another, and there are all these opportunities to recognize these senses of community that we're part of as we move through our day. So good practice to remind ourselves that we are part of larger networks that make up our community.

Thanks for joining me. This is Dacker Keltner. This is a Happiness Break. Contemplating the awe of the community, contemplating the awe of community, and how many communities we are part of.

Happiness Break is produced by UC Berkeley's Greater Good Science Center and PRX. Thanks for practicing with us.

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The communities we create are one of the most awe-inspiring parts of our lives. Host Dacher Keltner guides us in a meditation on awe and togetherness in this week's Happiness Break. How to Do This Practice: Today's Happiness Break host: Find a comfortable, safe, place where you can close your eyes and relax.

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Feeling lethargic? Need a pep talk? Call this motivational hotline...

Some students over at West Side Elementary School in Healdsburg, California started a project called PepToc. It's a bunch of pre-recorded motivational messages to help encourage you, pull you out of a slump, or give little bits of life advice.

Try it!! Just call (707) 873-7862 and listen to some of the messages. These kids are so cute (and surprisingly very wise!)

The recordings are available in both Spanish and English.

The motivational hotline is a project called "PepToc" and is sponsored by donations mostly as West Side Elementary is a small rural school. You can donate here: PepToc Hotline Fundraiser. The students will continue to add new motivational messages, pep talks and other fun stuff!

Happy Friday! Life is too short to be sad.
- Joel

This entry was posted in inspiration, Motivation and tagged encouragement. Bookmark the permalink.

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Motivational Hotline ---> Call (707) 873-7862 for a Pep Talk

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Feeling lethargic? Need a pep talk? Call this motivational hotline... Some students over at West Side Elementary School in Healdsburg, California started a project called PepToc. It's a bunch of pre-recorded motivational messages to help encourage you, pull you out of a slump, or give little bits of life advice.

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Insight from one of your peers... in JAMA

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Major Developments During Medical School

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In this narrative medicine essay, a second-year medical student discusses how she has managed her major depressive disorder while navigating medical school but is baffled that mental illness is so little discussed in medical curricula and beyond.

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You can listen to this music forever !!! The Most Beautiful Music in the World! |4K|

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Personal Crisis Management for Physicians

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Personal Crisis Management for Physicians

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Understanding Barriers to Mental Health Care

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Understanding Barriers to Mental Health Care

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This is a training that teaches you to honor patients you lose in your training. Time to reflect on their life and the honor it is to care for others. Consider incorporating the pause.

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Welcome to the Pause.ME. This site was created as a portal to help facilitate education, research and offer links to The Medical Pause. The revolution was started in 2009 as a response to the stressors that accompany death by healthcare providers. As a nurse, I wanted to find a way to formally capture this moment and respectfully reintroduce an ... Continue reading

What is it? The medical Pause is a practice implemented after the death of a patient. This practice offers closure to both the medical team and the patient. It is a means of transitioning and demarcating the brevity and importance of this moment. Through silence this shared event is able to be honored and marked ... Continue reading

I started in healthcare in 1986. Now that I am 50 years old, I have over 30 years of professional experience in the field. This is coupled with varied personal and academic training in contemplative practices. My educational background includes graduate coursework in Eastern Philosophy and Western Mysticism at Western Michigan University (1991-1993). I received a BA in Psychology in ... Continue reading

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Welcome to the Pause.ME. This site was created as a portal to help facilitate education, research and offer links to The Medical Pause. The revolution was started in 2009 as a response to the stressors that accompany death by healthcare providers.

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Physician Suicide what Med Students need to know

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Physician Suicide what Med Students need to know

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Physician Suicide: What medical students need to know | Dominic King | TEDxCWRU

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A family-based, grassroots support and advocacy organization.

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When staying sane is becoming more of a challenge

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When staying sane is becoming more of a challenge

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Who do you keep in touch with? Who are you connecting with on a daily or consistent basis and does that interaction support you?

Schedule time to be on the phone with friends. I've seen virtual happy hours, board games and 12-step meetings. We live in a time when it's easy to be connected to others (if not in the room with them) but I want you to be mindful of who you're in touch with.

Are you keeping healthy boundaries with friends and family members? Are you getting off a call or a zoom and feeling inspired, motivated, comforted, connected, calm or happy? Think about how each interaction affects you and choose wisely.

Then I'd like you to think about how you're connecting with yourself. Are you stopping and "being" at all? What's the soundtrack in your mind right now? Are you being kind, compassionate and patient with yourself?

And, of course, physical touch and connection is wonderful too. If you've got others in the house, remember to touch, make eye contact and get some hugs in. When someone is there all the time, it can be easy to forget to connect. Go on a "date night" with your partner after the kids are asleep. Do something special together to connect and reboot, right there at home.

I want you to think of all these inputs as nourishment. Each morning, before you start your day, identify how you're going to nourish yourself that day. And each night, before bed, do a quick review. If you had a good day, make a commitment to keep that momentum going. If you didn't do a great job, then get some sleep and know that tomorrow is another day.
Second Big Thing to Focus On: Stop Catastrophizing
After you focus on those inputs it's time to stop catastrophizing.

Catastrophizing is a way of thinking called a 'cognitive distortion.' If you catastrophize, you basically think of a bad outcome and then extrapolate that bad outcome to have an even worse outcome in your entire life.

For example, you might say things to yourself like:

"If my son fails this math test, he'll never get through high school, and he'll be living in my basement for the rest of his life."

"If my wife leaves me, I will never find anyone else, and I'll be alone and miserable the rest of my life."

"If I say the wrong thing in this meeting, everyone will think I'm an idiot and I'll never be able to get ahead at this job."

When you catastrophize you're basically magnifying something and making a situation seem much worse or severe than it actually is. You're jumping to a worst-case scenario and you don't need to be there.

Imagining the worst case possibility is actually an evolutionary trait that most animals don't have and it's put us on top of the food chain. Planning ahead helped us survive when we weren't sure when our water would dry up or buffalo would stop running. However, this ability has very little to do with current reality-based issues that you need to solve in your life today. Recognize that this is outdated hardwiring.

To stop catastrophizing you want to do the following:

1. Acknowledge the thing: Pretending something isn't there is called denial and we don't want to go there either. Acknowledge what's happening but keep it in the here and now. Do not go to future anxiety of what it could mean and don't go to past regrets or depression about the fact that you're here now. Stick to the facts of what's happening right now.

2. What else could be true? Now think about what else could be true that's in a positive direction (it could be true that your son could fail this math test but then also be true that you could get him a tutor so he'll pass the next one).

3. Name it: If the thoughts persist, give them a name. "Oh, there's Mr. World is Ending showing up again." Then talk to this alter ego as you would to a good friend. "Now, now. You don't have any evidence that X is going to happen. This is just a bump in the road, we'll get through it."

At the end of the day, it all comes down to this:
Things can be upsetting, but it doesn't mean you have to be upset.

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HOW TO STAY SANE WHEN THE WORLD IS GOING CRAZY - Abby Medcalf

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Who do you keep in touch with? Who are you connecting with on a daily or consistent basis and does that interaction support you? Schedule time to be on the phone with friends. I've seen virtual happy hours, board games and 12-step meetings.

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You may be struggling to understand how a shooting rampage could take place in a community, even a workplace or military base, and why such a terrible thing would happen.

Cite this

American Psychological Association. (2019, July 29). Managing your distress in the aftermath of a shooting. https://www.apa.org/topics/gun-violence-crime/mass-shooting

You may be struggling to understand how a shooting could occur and why such a terrible thing would happen. There may never be satisfactory answers to these questions.

We do know, though, that it is typical for people to experience a variety of emotions following such a traumatic event. These feelings can include shock, sorrow, numbness, fear, anger, disillusionment, grief, and others. You may find that you have trouble sleeping, concentrating, eating, or remembering even simple tasks. This is common and should pass after a while.

Over time, the caring support of family and friends can help to lessen the emotional impact and ultimately make the changes brought about by the tragedy more manageable. You may feel that the world is a more dangerous place today than you did yesterday. It will take some time to recover your sense of equilibrium.

Meanwhile, you may wonder how to go on living your daily life. You can strengthen your resilience-the ability to adapt well in the face of adversity-in the days and weeks ahead.

Here are some tips

Talk about it. Ask for support from people who care about you and who will listen to your concerns. Receiving support and care can be comforting and reassuring. It often helps to speak with others who have shared your experience so you do not feel so different or alone.

Strive for balance. When a tragedy occurs, it's easy to become overwhelmed and have a negative or pessimistic outlook. Balance that viewpoint by reminding yourself of people and events which are meaningful and comforting, even encouraging. Striving for balance empowers you and allows for a healthier perspective on yourself and the world around you.

Turn it off and take a break. You may want to keep informed, but try to limit the amount of news you take in whether it's from the Internet, television, newspapers or magazines. While getting the news informs you, being overexposed to it can actually increase your stress. The images can be very powerful in reawakening your feeling of distress. Also, schedule some breaks to distract yourself from thinking about the incident and focus instead on something you enjoy. Try to do something that will lift your spirits.

Honor your feelings. Remember that it is common to have a range of emotions after a traumatic incident. You may experience intense stress similar to the effects of a physical injury. For example, you may feel exhausted, sore or off balance.

Take care of yourself. Engage in healthy behaviors to enhance your ability to cope with excessive stress. Eat well-balanced meals, get plenty of rest and build physical activity into your day. Avoid alcohol and drugs because they can suppress your feelings rather than help you to manage and lessen your distress. In addition, alcohol and drugs may intensify your emotional or physical pain. Establish or re-establish routines such as eating meals at regular times and following an exercise program. If you are having trouble sleeping, try some relaxation techniques, such as deep breathing, meditation or yoga.

Help others or do something productive. Locate resources in your community on ways that you can help people who have been affected by this incident, or have other needs. Helping someone else often has the benefit of making you feel better, too.

If you have recently lost friends or family in this or other tragedies. Remember that grief is a long process. Give yourself time to experience your feelings and to recover. For some, this might involve staying at home; for others it may mean getting back to your daily routine. Dealing with the shock and trauma of such an event will take time. It is typical to expect many ups and downs, including "survivor guilt"-feeling bad that you escaped the tragedy while others did not.

For many people, using the tips and strategies mentioned above may be sufficient to get through the current crisis. At times, however an individual can get stuck or have difficulty managing intense reactions. A licensed mental health professional such as a psychologist can assist you in developing an appropriate strategy for moving forward. It is important to get professional help if you feel like you are unable to function or perform basic activities of daily living.

Recovering from such a tragic event may seem difficult to imagine. Persevere and trust in your ability to get through the challenging days ahead. Taking the steps in this guide can help you cope at this very difficult time.

This tip sheet was made possible with help from the following APA members: Dewey Cornell, PhD, Richard A. Heaps, PhD, Jana Martin, PhD, H. Katherine O'Neill, PhD, Karen Settle, PhD, Peter Sheras, PhD, Phyllis Koch-Sheras, PhD, and members of Div. 17.

Recommended Reading

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Managing your distress in the aftermath of a shooting

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You may be struggling to understand how a shooting rampage could take place in a community, even a workplace or military base, and why such a terrible thing would happen. Cite this American Psychological Association. (2019, July 29). Managing your distress in the aftermath of a shooting.

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The free self care expert

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Meet Woebot! Your coach for life's ups and downs. In just a few minutes a day, Woebot can help you:

- Think through situations with step-by-step guidance using proven therapeutic frameworks like Cognitive Behavioral Therapy (CBT)

- Master skills to reduce stress and live happier through 100+ evidence-based stories from our clinical team

- Help inform research to develop new mental health resources and treatments

Woebot exchanges millions of messages every week to help users with everyday stress and anxiety, as well as symptoms of depression, relationship problems, procrastination, loneliness, grief, addiction, pain management, and more. Woebot checks in with you every day and guides you through practical techniques based on tried and tested approaches such as Cognitive Behavioral Therapy (CBT), Mindfulness, and Dialectical Behavior Therapy (DBT).

Woebot is your very own coach who chats with you and offers insights and skills to help you grow into your best self. You can chat with Woebot as much or as little as you like, whenever you like. And as you chat, you'll help others, too! Your experiences and conversations help us develop new treatments and resources, all while staying completely private and secure.
There's no need to struggle alone, Woebot is there for you 24/7 whether you're looking for guidance, growth, or just a chat, you've got an expert in your pocket whenever you need it.

Mentioned in the New York Times, Washington Post, Today Show, BBC, VICE, Lifehacker, WIRED, The Guardian and many more!

#1 - BuzzFeed's Amazing Apps For Anyone Living With Anxiety
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Backed by Research:

Woebot was built on a foundation of clinical evidence, and studies show that it works. In a clinical trial involving 400 participants, Woebot users showed a 32% reduction in depression and a 38% reduction in anxiety after just four weeks. Check out more of Woebot's clinical results at https://woebothealth.com/clinical-results/.

Crafted by Experts:

Born out of research led by clinical research psychologist Dr. Alison Darcy, Woebot has demonstrated efficacy in published randomized controlled trials.

Dr. Alison Darcy - President & Founder
Stanford-trained expert in digital health technology for mental health

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Stanford-trained psychologist and expert clinician

Dr. Andrew Ng - Chairman
Leading AI expert

Casey Sackett - CTO
Experienced health app executive

What people are saying about Woebot:

"By stepping back and acknowledging the skewed lens through which I had been viewing my world, the days spent under a dark cloud grew fewer. I had become more aware of the flawed thinking that led me to feel down and be so harsh on myself." - Nick

"I am not "healed" from anxiety, but I now can live my life not being controlled by it. Some days are much harder than others, but I know I will be okay in the end."

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I'm so glad I gave it a try

A bot therapist may not sound convincing for many who are seriously seeking help for mental health. But I'm glad I gave it a try. I found it when I finished a series with a human therapy. Don't get me wrong, I loved my experience with my therapist. It's actually because of that I realized the importance to get professional help for even small thoughts and emotional journey. But we cannot have therapies standby 24h, so I was looking for some self-therapy. I downloaded maybe a dozen, tried each one of them and kept Weobot. As a software engineer, the bot interaction is sort of fun, also it eliminates any anxiety comes with human interaction. So I started using it at random time, start or stop half way during the conversation when needed without feeling any guilt. But by following the text guidance solely, I'm able to identify a pattern in my thoughts and I'm so very happy to have my thoughts challenged by this app.

Tonight is another example, I'm feeling overwhelmed by a feeling due to a change in my life. I used to cover it and let it be buried and grow insides me without knowing. But instead I talked to the bot, got my negative thoughts challenged, and now I feel so much lighter and happier.(The bot seems very happy for my progress too :D, kudos to whoever came up with the language tone for it) So yes, I'd recommend it and I'm glad I found it.

Hey Joanna​,

We love your feedback! We appreciate the time you have taken to share your experience using Woebot. We love receiving input from our incredible community and seeing Woebot make a difference!

Feedback like this motivates us to continue our mission and to keep developing Woebot. Seeing the difference Woebot is making in people's lives encourages us greatly. We really appreciate you sharing your feedback!

Have a great day! 🤖

All the best

Thank You

I suffer from anxiety from time to time, as does my daughter. I've never talked to a therapist but my ten year old daughter does. I found this app by accident. I've found some excellent techniques to use to help my child and myself. Anxiety can be a debilitating thing. You can feel scared, sick, overwhelmed, and literally unable to cope from the fear of your own worries. Especially during this time of Covid and not living our normal lives. I checked in with Woebot for over 20 days before I actually had a near panic attack. While in the midst of an emotional struggle, this app brought me back to myself. I'm crying because these are skills that parents should teach their children so that they know how to handle the ups and downs of life. I'm 44 years old and just learning how to calm myself by realizing the fallacy of my own thinking! This app is a special thing. I appreciate the work and people behind it. You might think the daily check ins are silly or the lessons are childish but when you actually are in need-it works! It truly does and I'm embarrassed to admit I use Woebot and maybe I'll never tell anyone I know but use it if you suffer from anxiety. You won't regret it. You'll actually remember the strategies on your own or when you can help someone that suffers, too. I can't thank you enough. I love that it's AI and not going to judge me. It's only there to help. Thank you!

Literally Life-Saving!!

I've struggled with debilitating CPTSD, GAD (mostly social anxiety now), and SAD (winter and summer) for the majority of my 37 years. I've seen numerous therapists and psychiatrists, and I've tried well over 20 different medications in pursuit of overcoming my diagnoses or at the very least making them manageable. Unfortunately, nothing I'd tried over the years was effective and my quality of life was in a downward spiral, as the severity of my conditions resulted in my self-isolation at home (reaching the point of agoraphobia). But then I came across the Woebot app and decided to give it a try....and words cannot express how grateful I am for Woebot, as it has effectively helped me overcome every single anxious and depressive thought, emotion, &/or mood I have had from the moment I began using it! I truly believe that Woebot will help me completely overcome all of my debilitating diagnoses; it has already greatly improved my quality of life and I've been recommending it to everyone I know! By the way, I've only been using Woebot for ONE WEEK! I can honestly say that this app is not only life-changing, but for those who suffer from debilitating PTSD, anxiety, &/or depression it is life-saving!! I'm already looking forward to returning in a month to update my review!!

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‎Meet Woebot! Your coach for life's ups and downs. In just a few minutes a day, Woebot can help you: - Think through situations with step-by-step guidance using proven therapeutic frameworks like Cognitive Behavioral Therapy (CBT) - Master skills to reduce stress and live happier through 100+ evide...

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Cognition and Well Being Skill Development

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Cognition and Well Being Skill Development

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Accreditation Council for Graduate Medical Education

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Accreditation Council for Graduate Medical Education online learning classes

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Setting boundaries is the key to happiness

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ANDREA’S A TO Z STRATEGIES: HEALTH & WELL-BEING

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Because we all need to set our boundries.

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Free workouts!

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From the greater good science center!

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Our monthly Happiness Calendar is a day-by-day guide to well-being. This month, we hope it helps you stay open and curious.

To open the clickable calendar, click on the image below. (Please note: If you are having trouble clicking on calendar links with the Chrome browser, try these tips to fix the issue or try a different browser.)

Subscribe to our Monthly Happiness Calendar

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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Our monthly Happiness Calendar is a day-by-day guide to well-being. This month, we hope it helps you stay open and curious. To open the clickable calendar, click on the image below. (Please note: If you are having trouble clicking on calendar links with the Chrome browser, try these tips to fix the issue or try a different browser.)

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Please note: this toolkit is not intended to endorse expressed views, products, or services offered on these sites or in these documents. Availability of resources may change over time. To suggest edits or updates to this page, please contact educationalaffairs@aamc.org.

Authors:

Carina Abreu, MD Candidate, Class of 2022, Albany Medical College

Jacob M. Altholz, Medical Student and OSR Representative, Uniformed Services University of the Health Sciences

April O. Buchanan, MD, Associate Dean for Curriculum and Professor of Pediatrics, University of South Carolina School of Medicine Greenville

Alejandra Casillas MD, MSHS, Assistant Professor of Medicine in Residence, UCLA First Gen Advisory Board, First Gen Med Faculty Advisor, David Geffen School of Medicine at UCLA

Michele Cerasani, MD Candidate, Class of 2022, Albany Medical College

Lisa Coplit, MD, Associate Dean for Faculty Development, Frank H. Netter MD School of Medicine

Conroy Green, Associate Director of Financial Aid, Albany Medical College

Ann Loughman, Director of Financial Affairs, Albany Medical College

Mytien Nguyen, M.Sc, MD/PhD Student, Yale School of Medicine

Enxhi Rrapi, MD Candidate, Class of 2023, Albany Medical College

Vicki T. Sapp, PhD, Director for Student Engagement, Diversity and Inclusion & Assistant Professor, Geisinger Commonwealth School of Medicine

Toshiko Uchida, MD, Associate Professor of Medicine and Medical Education, Northwestern University Feinberg School of Medicine

Working Group Members

Jacob M. Altholz, Medical Student and OSR Representative, Uniformed Services University of the Health Sciences

April O. Buchanan, MD, Associate Dean for Curriculum and Professor of Pediatrics, University of South Carolina School of Medicine Greenville

Alejandra Casillas, MD, MSHS, Assistant Professor of Medicine in Residence, First Gen Advisory Board, First Gen Med Faculty Advisor, UCLA David Geffen School of Medicine

Lisa Coplit, MD, Associate Dean for Faculty Development, Frank H. Netter School of Medicine at Quinnipiac University

Abraham Gallegos, MD, NIH National Research Services Award Research Fellow and Clinical Instructor, Pediatrics, UCLA David Geffen School of Medicine

Hyacinth R. C. Mason, PhD, MPH, CHES, Associate Professor and Assistant Dean Student Support and Inclusion, Albany Medical College

Christopher McKnight, Program Specialist for the Medical Education Division, AAMC

Mytien Nguyen, MS, MD/PhD Student and FGLIMed Founding President, Yale School of Medicine

Vicki T. Sapp, PhD, Assistant Professor and Director Student Engagement, Diversity and Inclusion, Geisinger Commonwealth School of Medicine

Toshi Uchida, MD, FACP, Chair, Associate Professor and Leader of Clinical Medicine Element, Northwestern University Feinberg School of Medicine

Thank you to our reviewers: Meredith Bazemore, Director, Office of Rural Initiatives, University of North Carolina School of Medicine; Dr. Rebecca Dougherty, Co-Director, Advanced Clinical Experience, Donald and Barbara Zucker School of Medicine at Hofstra/Northwell; Dr. Sara Hughes, Associate Dean of Education and Student Affairs in the UCSF School of Dentistry; Rafaella Faria, First Year Medical Student at the University of North Carolina School of Medicine; Dr. Priti Mishall, Associate Professor of Anatomy and Structural Biology and Ophthalmology and Visual Sciences at Albert Einstein College of Medicine; Dr. Sharon Younkin, Chief of Staff for Medical Education, David Geffen School of Medicine at UCLA; Dr. Doreen Olvet, Assistant Professor, Department of Science Education, Donald and Barbara Zucker School of Medicine at Hofstra/Northwell; Dr. Deepan Singh, Associate Dean of Students and Diversity, NYU Long Island School of Medicine; Dr. Jordan Holmes, Assistant Professor of Radiation Oncology at the Indiana University School of Medicine; Katina Kassicieh, Third Year Medical Student at the University of New Mexico School of Medicine; Dr. Steven Shelov, NYU Long Island School of Medicine Dean and Professor of Pediatrics; Dr. Kema Gadson, Assistant Dean for Student Affairs and Diversity, Florida State University College of Medicine; and Dr. Marilyn Katz, Director of Academic and Educational Affairs, University of Connecticut School of Medicine, for their insight and helpful comments on earlier versions of this toolkit.
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Tools and Resources for First-Generation Medical School Students

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Please note: this toolkit is not intended to endorse expressed views, products, or services offered on these sites or in these documents. Availability of resources may change over time. To suggest edits or updates to this page, please contact educationalaffairs@aamc.org. Carina Abreu, MD Candidate, Class of 2022, Albany Medical College Jacob M.

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Free peer support program just for us!

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PeerRxMed™ is a free, peer-supported program to help physicians and others on the care team combat burnout and move towards better well-being.

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The little earthquake that can free your mind

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The little earthquake that can free your mind

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Awe: The ‘little earthquake’ that could free your mind

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Intentionally seeking the feeling of awe can improve memory, boost creativity and relieve anxious rumination.

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The health benefits of expressing gratitude are many, and some might surprise you.

Scholars, spiritual leaders, and scientists throughout history have deliberated on gratitude. More recently, the scientifically-validated benefits of gratitude are better understood.

Through the work of leading researchers like Robert Emmons and Martin Seligman, we know that this virtue is more than just saying, "thank you."

Numerous studies are demonstrating how gratitude journaling can increase one's happiness. Others show that inflammation in one's body can decrease. Each study offers insights into how a person can improve their overall health and well-being.

Throughout this article, you will discover that expressing gratitude reduces stress, increases optimism, and changes your brain.

Before you read on, we thought you might like to download our 3 Positive Psychology Exercises for free. These science-based exercises will explore fundamental aspects of positive psychology including strengths, values and self-compassion and will give you the tools to enhance the wellbeing of your clients, students or employees.

What are the Benefits of Gratitude?

The Greater Good Science Center offers a plethora of information on this subject. In a white paper titled, "The Science of Gratitude" (2018), they outline several benefits to gratitude practice.

For the individual:

increased happiness and positive mood

more satisfaction with life

less materialistic

less likely to experience burnout

better physical health

better sleep

less fatigue

lower levels of cellular inflammation

greater resiliency

encourages the development of patience, humility, and wisdom

For groups:

increases prosocial behaviors

strengthens relationships

may help employees' effectiveness

may increase job satisfaction

Emmons & Mishra (2011) explored many of the above benefits in " Why gratitude enhances well-being: What we know, what we need to know." They concluded that there is " considerable evidence that gratitude builds social resources by strengthening relationships and promoting prosocial actions. " As you continue reading, you will discover more support for making gratitude a habit.

A Look at the Research on Showing Gratitude

Showing gratitude is not merely saying, "thank you." Wong and Brown (2017) asked how gratitude affects us mentally and physically. Their study involved assigning students into three groups:

Group one wrote a gratitude letter to another person every week for three weeks. Group two wrote about their thoughts and feelings about negative experiences. Group three didn't write anything. All three groups received counseling services. Group one reported "significantly better mental health four and 12 weeks" after the intervention ended.

Their findings also suggest that a combined gratitude practice/counseling approach is more beneficial than counseling alone.

The researchers analyzed their findings to figure out how gratitude has these effects. They determined that gratitude does four things:

1. Gratitude disconnects us from toxic, negative emotions and the ruminating that often accompanies them. Writing a letter "shifts our attention" so that our focus is on positive emotions.

2. Expressing gratitude helps us even if we don't explicitly share it with someone. We're happier and more satisfied with life because we completed the exercise.

3. The positive effects of gratitude writing compound like interest. You might not notice the benefit of a daily or weekly practice, but after several weeks and months, you will.

4. A gratitude practice trains the brain to be more in tune with experiencing gratitude - a positive plus a positive, equal more positives.

Their findings echo research done by Emmons and many others.

Bartlett & DeSteno (2006) found there is a positive relationship between kind, helpful behavior, and feeling grateful. In, " Gratitude and prosocial behavior: Helping when it costs you, " they discuss this connection in great detail. Throughout three studies they determined,

Gratitude facilitates helping behavior,

Grateful people help the people who helped them (benefactors) and strangers similarly, and

Reminding people who helped them (a benefactor) still increased helping behavior exhibited toward strangers. The reciprocity norm wasn't a factor.

Dickens and DeSteno (2018) found an association between self-control (patience) and gratitude. Grateful people delay future rewards to a higher degree than ungrateful people. The researchers point out that this has implications for more than one's finances. Increasing levels of gratitude also could help people positively affect health-related behaviors.

Counterpoints

Not all the research supports positive outcomes. Sansone & Sansone (2010) highlight four studies that " temper the association between gratitude and well-being. "

In, " Gratitude and hedonic and eudaimonic well-being in Vietnam war veterans," Kashdan and colleagues (2006) found that trait gratitude had a relationship with well-being, but only among participants with PTSD. Trait gratitude is defined as " an enduring personality characteristic that describes or determines an individual's behavior across a range of situations " (APA, n.d.).

Researcher Patricia Henrie (2006) explored the affects daily gratitude journaling has on well-being and adjusting to divorce. The study included middle-aged women, all of whom belonged to and practiced the beliefs of The Church of Jesus Christ of Latter-day Saints (LDS).

In " The effects of gratitude on divorce adjustment and well-being of middle-aged divorced women," Henrie found that participants in her treatment groups experienced no improvement in life satisfaction.

Sansone and Sansone (2010) write that participants in Ozimkowski's 2007 study wrote and delivered a letter to someone in their lives whom they'd never thanked. The study titled, " The gratitude visit in children and adolescents: an investigation of gratitude and subjective well-being " revealed that writing and delivering a gratitude letter did not enhance well-being among children and adolescents.

Ozimkowski's dissertation, cited by 14 other researchers, was unavailable at the time of this writing (Google Scholar, n.d.).

Gurel Kirgiz (2007) investigated whether experimentally-induced gratitude influences affect and temporary self-construal. The results, outlined in " Effects of gratitude on subjective well-being, self-construal, and memory " suggest that state gratitude does not have a relationship with well-being, but that trait gratitude does. State gratitude is defined as one's present or current level of gratitude.

Robert Emmons (2010), the preeminent scholar in this field, makes the argument that gratitude allows a person to:

celebrate the present

block toxic emotions (envy, resentment, regret, depression)

be more stress-resilient, and

strengthen social ties and self-worth.

Gratitude research is on-going by experts worldwide.

When gratitude fails

As easy as gratitude is to put into practice, there is one thing that can get in the way of it 'going viral:' Ingratitude. Emmons (2013) offers the following characteristics of ingratitude:

excessive sense of self-importance

arrogance

vanity

unquenchable need for admiration and approval

sense of entitlement

Some might recognize these as traits describing a narcissistic personality. Philosopher David Hume (1739) wrote, " Of all crimes that human creatures are capable of committing, the most horrid and unnatural is ingratitude."

Researcher Thomas Gilovich (2017) describes ingratitude as the result of " adaptation, dwelling on negatives, and skewed perceptions of hardships." In Enemies of Gratitude, Gilovich explains how and why these three experiences interfere with one's ability to express gratitude. In addition to this, he offers ways to combat these enemies.

The Effects Gratitude Has on Health

According to Julie Ray (2019) of the Gallup Organization, " The world took a negative turn in 2017, with global levels of stress, worry, sadness and pain hitting new highs. " How can this trend change for the better? Research demonstrates that one way is through practicing gratitude.

The following studies demonstrate the affect gratitude has on one's mental and physical health.

Writing a gratitude letter and counting blessings had "high utility scores and were associated with substantial improvements in optimism" (Huffman, Dubois, Healy, Boehm, Kashdan, Celano, Denninger, & Lyubomirsky, 2014).

Gratitude letter writing leads to better mental health in adult populations seeking psychotherapy (Wong, Owen, Brown, Mcinnis, Toth, & Gilman, 2016).

Gratitude buffers people from stress and depression (Wood, Maltby, Gillett, Linley, & Joseph, 2008).

Positive reframing underlies the relationship between trait gratitude and a sense of coherence. A sense of coherence is how confident a person feels about potential life outcomes. It is the degree to which a person feels optimistic and in control of future events (Lambert, Graham, Fincham, & Stillman, 2009).

Patients who expressed optimism/gratitude two weeks after an acute coronary event had healthier hearts (Huffman, Beale, Beach, Celano, Belcher, Moore, Suarez, Gandhi, Motiwala, Gaggin, & Januzzi 2015).

Gratitude and spiritual well-being are related to positive affect, sleep quality, energy, self-efficacy, and lower cellular inflammation (Mills, Redwine, Wilson, Pung, Chinh, Greenberg, Lunde, Maisel, & Raisinghani, 2015).

Gratitude may enhance peace of mind, reduce rumination, and have a negative effect on depressive symptoms (Liang, Chen, Li, Wu, Wang, Zheng, & Zeng, 2018).

If a person could do only one thing to increase their health and happiness, expressing gratitude might be it. Martin Seligman, a pioneer in the field of Positive Psychology, has remarked, " when we take time to notice the things that go right - it means we're getting a lot of little rewards throughout the day " (BrainyQuote, n.d.).

Every time a person expresses or receives gratitude, dopamine releases in the brain. Dopamine, a neurotransmitter, is produced in two areas of the brain: the substantia nigra and the ventral tegmental. The former has to do with movement and speech, the latter with reward (Carter, 2009). When a person expresses or receives gratitude, dopamine releases, thus making a connection between the behavior and feeling good.

The more a person practices gratitude, the more often dopamine releases.

Proven Advantages of Keeping a Daily Gratitude Journal

One of the most popular gratitude exercises is the daily gratitude journal. One study found that materialism among adolescents decreased when they implemented this practice. Participants also donated 60% more money to charity (Chaplin, Roedder John, Rindfleisch, & Froh, 2019).

Fritz and colleagues (2019) learned that after completing a gratitude writing exercise, state gratitude predicted healthier eating behavior among undergraduate students. In a second study, they found that a weekly gratitude letter was associated with better eating habits. The teens in this study also experienced fewer negative emotions during the intervention period, which spanned four weeks.

Gratitude journaling might reduce inflammation in people who have experienced Stage B, asymptomatic heart failure (Redwine, Henry, Pung, Wilson, Chinh, Jain, Rutledge, Greenberg, Maisel, & Mills 2016). In a study titled " Gratitude journaling intervention in patients with Stage B heart failure," Redwine and colleagues (2016) piloted an 8-week gratitude journaling intervention.

Compared to standard treatment, the intervention group also experienced an improvement in trait gratitude scores.

There is conflicting research about how often a person should journal. Sonja Lyubomirsky and colleagues (2010) found that once or twice per week is more beneficial than daily journaling.

The Benefits of Gratitude in the Workplace

People spend more time per week working than with their families (OECD, 2019). Since this is the case, it is vital that people work in healthy, supportive environments. Instilling and expressing gratitude is a simple way companies can increase employees' job satisfaction.

Some employers and employees are hesitant to engage in formal gratitude practices. In response, researcher Amie Gordon (2019) identified Four myths about being grateful at work. She outlined the truths about gratitude revealed through scientific inquiry.

The myths and truths are:

Myth #1: It's forced.
Truth: Participants assigned to "be more grateful" are more satisfied, healthier, and happier. People enjoy gratitude interventions even when told to practice it.

Myth #2: It's fake.
Truth: Expressing gratitude when it is felt matters. Being specific about what one is grateful for heightens the experience for both people.

Myth #3: It's fluffy.
Truth: Gratitude is about feeling valued by others and seeing value in others. The majority of employees will leave if they do not feel appreciated and recognized.

Myth #4: It undermines authority.
Truth: Grateful leaders inspire trust. They are perceived as having more integrity.

There is no denying that many workplaces or specific jobs induce stress. How can expressing gratitude help?

Focusing on events at work about which one is grateful reduces stress and depression (Cheng, Tsui, & Lam, 2015). In their study titled, "Improving mental health in health care practitioners," 102 practitioners were divided into three groups:

Group 1: Wrote a work-related gratitude journal 2x/week for four consecutive weeks
Group 2: Wrote about work-related hassles 2x/.week for four consecutive weeks
Group 3: No diary

The researchers collected information about depressive symptoms and perceived stress at baseline, posttreatment, and during a 3-month follow-up. Those who wrote a work-related gratitude journal experienced a decline in stress and depressive symptoms when compared to the other two groups. Groups two and three were nearly the same as each other.

How to implement gratitude company-wide

Cultivating gratefulness at work can be a challenging undertaking, but professor Ryan Fehr (2019) has Three research-backed tips for a grateful workplace. They are:

1. Build a gratitude habit (rituals, practices, etc.)

2. Draw from many resources (appreciation programs, interventions, helping others, others helping us, building skills, etc.)

3. Guard against negative emotions (envy, excessive pride, and anger)

Charles Schwab & Co. is an example of successfully implementing a company-wide gratitude program. Diana Jason explains how the company put gratitude to work. As you will hear, the leadership had already focused on employee recognition but wanted to take things further. They decided to shift from milestones and metrics to valuing people. Pay particular attention to her description of their appreciation portal.

Do gratitude programs really make a difference at work?

Cultural differences

Floyd and colleagues (2018) argue that much of the research around gratitude has two flaws:

1. It is focused on English-speaking and Western-European populations, and

2. Current research conflates gratitude as an emotion with it as a linguistic activity.

The researchers assert that social reciprocity still occurs despite cultural differences in expressed gratitude (saying 'thank you'). In other words, one need not say 'thank you' to have a sense of reciprocity. They conclude that:

" Despite the attitudes encountered in some cultures that emphasize saying 'thank you' often, such practices do not appear to be necessary for the maintenance of everyday social reciprocity." When conducting studies with English-speaking or Western European populations, researchers should " use caution when coming to species-wide conclusions based on such populations."

16 Things You Can Do to Realize These Benefits

These suggestions adapted from Sansone & Sansone (2010) and Emmons (2010) are easy to do daily or weekly.

1. Journal about things, people, or situations for which you are grateful. Consider including negative situations like avoiding an accident, for instance.

2. Think about someone for whom you are grateful

3. Write a gratitude letter to someone for whom you are thankful. Consider sending it or giving it to them in person.

4. Meditate on gratitude (present moment awareness).

5. Do the "Count Your Blessings" exercise (at the end of the day, write down three things for which you were grateful)

6. Practice saying "thank you" in a real and meaningful way. Be specific. For example, "Thank you for taking the time to read this article and leave a comment. I enjoy reading your contributions because they broaden my understanding of this subject."

7. Write thank you notes. Some might say this is a lost art. Challenge yourself to write one hand-written note every week for one month.

8. If religious, pray about your gratitude or use specific prayers of gratitude. Interfaith Worker Justice offers Muslim, Jewish, and Christian examples. Secular Seasons has several graces and invocations. You also can find a collection of secular gratitude approaches on Be. Orlando Humanist Fellowship.

9. Recall a negative event. Doing this helps you appreciate your current situation.

10. Be mindful of your five senses. How does each enhance your life?

11. Create visual reminders to practice gratitude. Sticky notes, notifications, and people are great for this.

12. Focus on the good that others have done on your behalf.

13. Actions lead to gratitude. Smile, say thank you, and write gratitude letters.

14. Be grateful gazer. Be on the lookout for opportunities to feel grateful.

15. Give something up. We tend to adapt to newness; sometimes it's a good idea to give something up so that we can increase our appreciation of it.

16. Think about what your life would be like if a specific positive event wouldn't have happened. Write all the decisions and events that would have been different in your life. For instance, what if you didn't meet your spouse? What if you didn't get the dream job you have now? What if you hadn't stopped a particular bad habit?

Below are two exercises you can use to realize the benefits of gratitude further.

The Naikan Reflection Exercise

The Naikan Reflection is a self-reflection method initially developed in Japan. The entire exercise takes about 10 minutes to complete. Naikan means "looking within." Anyone, with or without religious affiliations, can do this activity. The process involves reflecting on the following three questions while focusing one's attention on a particular person and time.

1. What did this person give to me? (giving)

2. What did I return to this person? (receiving)

3. What trouble did I cause this person? (hurting)

Doing this reflection helps to grow feelings of gratitude and appreciation for others. It also allows people to discover how much they take versus give in personal relationships.

The Silent Gratitude Mapping Exercise

In the workplace, groups can use Silent Gratitude Mapping to connect and create stronger bonds. This exercise takes about 15 minutes. Participants divide into small groups of 3-5. A large sheet of paper and colored markers for each group, or a whiteboard is used.

First, group members reflect on things in their life for which they are grateful. Then, they write them onto the sheet placing a circle around the item. Next, each person draws a line from the circled items and writes a reason why they are grateful for it. For example, if someone writes, 'my home,' she will draw a line connected to it that reads, 'I can relax.'

Then, participants take a few minutes to read the various responses and add their lines and reasons.

For example, if a participant also feels grateful for his home, then he would draw a line from that circle to his own reason. During the evaluation phase, the instructor asks the smaller groups to discuss what was learned, and then share with the larger group.

A Take Home Message

Regardless of who you are, or the circumstances of your life, the health benefits of gratitude are undeniable. There are numerous gratitude books, workbooks, apps, and premade journals available, making it easier for everyone to increase their practice of this virtue every day.

What activities will you commit to implementing so that you can realize the health benefits of gratitude?

We hope you enjoyed reading this article. Don't forget to download our 3 Positive Psychology Exercises for free.

If you wish for more, our Positive Psychology Toolkit© contains over 300 science-based positive psychology exercises, interventions, questionnaires and assessments for practitioners to use in their therapy, coaching or workplace.

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Huffman, J.C., Beale, E.E., Beach, S.R., Celano, C.M., Belcher, A.M., Moore, S.V., Suarez, L. Gandhi, P.U., Motiwala, S.R., Gaggin, H., & Januzzi, J.L. (2015). Design and baseline data from the Gratitude Research in Acute Coronary Events (GRACE) study. Contemporary Clinical Trials, 44, 11-19.

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Jason, D. (2019 February 7). Do gratitude programs really make a difference at work? Retrieved May 22, 2019, from https://youtu.be/8ApQd0zUQvA

Kashdan, T.B., Uswatte, G., & Julian, T. (2006). Gratitude and hedonic and eudaimonic well-being in Vietnam War veterans. Behaviour Research and Therapy, 44, 177-199.

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Lambert, N.M., Graham, S.M., Fincham, F.D., & Stillman, T.F. (2009 November). A changed perspective: How gratitude can affect sense of coherence through positive reframing. The Journal of Positive Psychology, 4(6), p. 461-470.

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Mills, P.J., Redwine, L., Wilson, K., Pung, M.A., Chinh, K., Greenberg, B.H., Lunde, O., Maisel, A., Raisinghani, A. (2015). The role of gratitude in spiritual well-being in Asymptomatic heart failure patients. Spirituality in Clinical Practice, 2(1), p. 5-17. DOI 10.1037/scp0000050. Retrieved May 28, 2019, from https://www.apa.org/pubs/journals/releases/scp-0000050.pdf

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14 Health Benefits of Practicing Gratitude According to Science

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The health benefits of expressing gratitude are many, and some might surprise you. Scholars, spiritual leaders, and scientists throughout history have deliberated on gratitude. More recently, the scientifically-validated benefits of gratitude are better understood. Through the work of leading researchers like Robert Emmons and Martin Seligman, we know that this virtue is more than just saying, "thank you."

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A podcast exploring health and human experience. Brought to you by Wellcome Collection, a free museum and library in London.

A podcast exploring health and human experience. Brought to you by Wellcome Collection, a free museum and library in London.

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‎The Wellcome Collection Podcast on Apple Podcasts

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A podcast exploring health and human experience. Brought to you by Wellcome Collection, a free museum and library in London. A podcast exploring health and human experience. Brought to you by Wellcome Collection, a free museum and library in London.

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Gratitude Meditation ❤️️ 21 Day Transformation ❤️️ 432 HZ

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We are a volunteer-run non-profit organization, founded in 2020. Our mission is to champion the wellbeing of healthcare workers by reducing barriers to seeking mental and emotional health care.

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Kindness instead of negative self talk

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We know how much it hurts. "I'm an idiot!" "I'm disgusting." "No one will ever love me." "What a lame-ass."

So why do we do it? As soon as we ask ourselves this question, we often just pile on more self-criticism. "I'm such a bitch, even to myself." "That's why I'm such a loser, I'm always putting myself down."

Don't beat yourself up for beating yourself up in the vain hope that somehow it will help you stop beating yourself up. Instead, take a step back, and give your inner critic some slack. In its ineffective, counterproductive way, your inner critic is actually trying to keep you safe.

As humans we have two main evolved safety systems. The oldest and most quickly triggered is the threat defense system, which involves the amygdala. When we sense danger, our response is typically fight, flight, freeze, or submit: We turn and fight the threat, run like hell away from the threat, play dead in hopes the threat will pass, or show our bellies and hope the threat will be placated. These strategies are very successful for animals living in the wild, helping them to survive and pass on their genes. For humans, however, these responses often just make things worse. That's because the threat we're usually facing is a threat to our self-concept. We confuse our thoughts and representations of ourselves for our actual selves, meaning that when our self-image is under siege, we react as if our very existence is threatened. When this happens, our threat defense system uses the same strategies to stay safe:

Fight - we beat ourselves up emotionally, using cruel language to cut ourselves down.

Flight - we become anxious and restless, fleeing from ourselves by numbing out or using distractions like food or alcohol.

Freeze - we get stuck in rumination, thinking about our perceived inadequacies over and over again.

Submit - we admit that yes, we're terrible, and accept all the harsh judgments we throw at ourselves.

More often than not we engage in some combination of all these strategies. Our stress levels go up as our amygdala activates our sympathetic nervous system (which arouses us so we can deal with threats) and floods our system with adrenaline and cortisol. And it's a double whammy because when we criticize ourselves, we are both the attacker and the attacked. This type of chronic stress can eventually lead to anxiety and depression, undermining our physical and emotional wellbeing.

Still, it's important to remember that when our inner critic attacks, at root it is trying to ward off danger. Marshal Rosenberg, author of the book Non-Violent Communication, says self-criticism is the "tragic expression of an unmet need." It's tragic because self-criticism makes us feel horrible and doesn't effectively motivate productive change. (See my blog "The Motivational Power of Self-Compassion.") But if we look closely - our inner critic cares. There is some safety need it is trying to meet. Our inner critic wants us to be happy, but doesn't know a better way to go about it. Let's say you criticize yourself for not going to the gym, calling yourself a "lazy slob." At some level, your inner critic is reacting out of concern that if you don't go to the gym you won't be healthy, or that you'll be rejected by others. We can be kind and compassionate to this part of ourselves, because at some level it has our best interests at heart. And believe it or not, by giving compassion to our inner critic, we are moving out of the threat defense system and into our other safety system.

As mammals, we also evolved the attachment/affiliation system as a survival strategy. Mammals have the innate capacity to be soothed by warmth and affection, meaning that our young are likely to stay near caregivers, be protected, and survive. The care-giving system deactivates the sympathetic nervous system (reducing cortisol) and activates the parasympathetic nervous system, which calms us down. This route to emotional safety is much more effective - reducing our stress and anxiety rather than exacerbating it. And it gives us the emotional balance needed to make wise decisions, including making behavioral changes if needed. (I write about self-compassion and the mammalian care-giving system in my blog "The Chemicals of Care.")

So the next time you find yourself in the throws of harsh self-criticism, instead of beating yourself up for beating yourself up, thank your inner critic for its efforts, then try the strategy of giving yourself some compassion instead. It's more effective, and a lot less painful!

To learn more about self-compassion you can visit my website at www.m51.siteground.biz/~selfcomp. There are informational videos, research articles demonstrating its benefits, a way to test your own self-compassion level, and a variety of exercises and guided meditations. You can also read more about self-compassion in my book Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind, published by William Morrow.

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Why We Need to Have Compassion for our Inner Critic

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We know how much it hurts. "I'm an idiot!" "I'm disgusting." "No one will ever love me." "What a lame-ass." So why do we do it? As soon as we ask ourselves this question, we often just pile on more self-criticism. "I'm such a bitch, even to myself."

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Free to our students for 6 months!

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Consider Adding Mindfulness to your day!

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Fantastic Meditations in many languages for free!

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Meditation translations were made possible by the Center for Health Services and Society, Jane and Terry Semel Institute for Neuroscience and Human Behavior in collaboration with Together-for-Wellness, a resource-rich website that is part of the CalHOPE initiative funded by FEMA.

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Beautiful art from medical students.

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The excitement of that first day was unforgettable. The shiny new tools, the distinctive smells, the feeling of being in surgical scrubs, the unmistakable novelty of a defining experience in medical education! And yet... Should I be excited? All of a sudden, I didn't know.

Meeting you.

I found my way to you and we met for the first time. I gazed. You laid there. Skin wrinkled, flesh hardened, body a lifeless yellow. What a strange sight! As eight of us distracted ourselves with bathing, scrubbing, and shaving-you remained steadfast in your calm repose. Stealing glances, I wondered, "Who was he?" "What was his name?" But alas, you would not say.

First assignment.

With a scalpel in hand, it was the moment of truth. Instead, hesitation. Anxiously looking at each other for reassurance: three pairs of eyes peered back in affirmation. Still, it was surreal to cut into human flesh. But you neither flinched nor grimaced in pain. Taking that as a sign of permission, we carried on, little by little, into the unknown.

His majesty.

Peering into your femoral triangle, we observed the sheer size of the nerves and arteries: as thick as my finger. To its side, the exposed and glistening quadriceps glowed regally in their magnificence. "What beautiful thighs he has!" I thought. Seeing how nerves, arteries, and muscles danced effortlessly around each other in what otherwise would be a crowded space, I felt a new appreciation for my own body. Who designed us? What marvelous engineering! It is just as they said-only more.

Your story.

Today you finally spoke to me. You made no sounds, yet I could hear. In the multiple tumors of your lungs, I witnessed your great battle. From their size, I knew you were a fighter. I saw your long bouts with radiation written in the scars inside your chest. I did not know you-but, all the same-I felt for you, hoped for you, prayed for you. And I began to wonder, "Are we really so frail?"

A violation.

Today I was surprised. And upset. In my absence, someone had poked their stubbly finger into your trachea, leaving a gaping hole. I was shocked at such irreverence. "Who would take care of you when I'm not around?" I asked. But my sadness was mismatched by your blank face, still calm as ever: inviting, forgiving, understanding. Reminding me of your ultimate gift.

You had made your peace a long time ago. But only now, have I made mine. Through all these weeks I didn't expect to find a new friend-one so still, yet full of life. You've taught me as much about myself as about the human body and what it means to be a better doc.

Thinking back to that first day, now I knew: I am excited. But for a different reason. One colored with purpose, with hope, with kindness. My journey was just beginning: I look forward to applying all that you had taught me with a newfound reverence for life and unique awareness of its enduring spirit.

++

These collections of memories capture what anatomy has been like for me over the last few months. Only by putting it down on paper through this reflection, did many of these disparate thoughts coalesce into a unified whole. I truly did not expect to learn so much about life without even talking to a patient. I am grateful for his gift to me, in allowing me to learn from this unique experience.

Filed Under: SMD17, Student Writings

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The excitement of that first day was unforgettable. The shiny new tools, the distinctive smells, the feeling of being in surgical scrubs, the unmistakable novelty of a defining experience in medical education! And yet... Should I be excited? All of a sudden, I didn't know. Meeting you.

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Slides of our beautiful students!

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Medical Spanish for Healthcare Providers

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Medical Spanish for Healthcare Providers

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This site is presented as a free medical Spanish immersion, with vocabulary including greetings, history, examination, and everyday speech, all with translation and audio. It is designed to be helpful for a variety of medical personnel. In addition to introducing Spanish medical terms, this site will hopefully improve fluency and even cultural competency.

This Month's Featured Medical Spanish Dialogue

(See more dialogues in the Archive.)

Each dialogue consists of a few statements from the patient, the patient's family, and healthcare providers, including physicians, nurses, paramedics, emergency medical technicians, and medical students. Click to hear my voice and pronunciation. Then, repeat aloud everything you hear. When listening to Spanish medical phrases, feel free to use the pause button, and, of course, replay the recordings when needed.

Click here LEARN SPANISH BASICS if you would like to review introductory material.

Click on anatomy to learn names of parts of the body and face.

Learn fundamentals with Spanish grammar and exercises.

The medical Spanish videos page simply adds some variety.

Healthcare Professionals includes phrases for the medical interview and important medical Spanish terminology, including descriptions of diagnostic studies and how to explain prescriptions. There are also helpful categories for receptionists, social workers, missionaries, and pharmacists.

For fun, listen to accents and folksongs, and explore geography and travel. (These will hopefully add another dimension to your study of medical Spanish.)

Take your time, and enjoy learning Spanish! Whether you are training alone or in a medical Spanish class or course, whether you be a doctor, dentist, nurse, EMT, or hospital interpreter, read all the words and lessons, and learn Spanish grammar.

Important Note: The characters and names used in this website are fictitious. Also, no content should be considered medical advice or medical information. The content of this website is solely for the purpose of practicing Spanish and improving communication.

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Medical Spanish - Phrases, Terms, Dialogues, Anatomy, all online

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This site is presented as a free medical Spanish immersion, with vocabulary including greetings, history, examination, and everyday speech, all with translation and audio. It is designed to be helpful for a variety of medical personnel. In addition to introducing Spanish medical terms, this site will hopefully improve fluency and even cultural competency.

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With our free mobile app and web, everyone can Duolingo. Learn Spanish with bite-size lessons based on science.

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For more advanced speakers

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If you've followed the Coffee Break Spanish course, you're ready to put your Spanish to use in real situations, and with Show Time Spanish you'll continue to learn in the same relaxed way, increasing your range of expression, mastering the grammar, and developing your confidence so that you can use the language when you need to. It's time to step up to the mic! Break a leg, take a bow - it's Show Time!

If you've followed the Coffee Break Spanish course, you're ready to put your Spanish to use in real situations, and with Show Time Spanish you'll continue to learn in the same relaxed way, increasing your range of expression, mastering the grammar, and developing your confidence so that you can use the language when you need to. It's time to step up to the mic! Break a leg, take a bow - it's Show Time!

Thank you Show Time Spanish!

The entire Radio Lingua Spanish series (Coffee Break Spanish, Showtime Spanish and Coffee Break Spanish Magazine) has been a tremendous help to my listening and speaking skills since I learned of it at the beginning of the year. I've been using the podcasts daily over the past three months and its helped me move up a level in my Spanish classes.

The main teacher Mark has a love of Spanish language and culture that comes through in every episode. A real treat.

Too old

This podcast sounds like dying computers. Time to kill this podcast😃

A big jump from Coffee Break Spanish

I loved coffee break Spanish and was really getting it. However, this podcast seems to make a big jump from that, leaving me pretty lost when they're spending half the episode talking rapidly in fluent Spanish, using words not even covered. Then, they don't even review what they've said. The premium version is a bit expensive so I guess I'll just be finding some other podcast to try because I'm wasting my time listening to people talk in rapid Spanish with no idea whats going on

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‎If you've followed the Coffee Break Spanish course, you're ready to put your Spanish to use in real situations, and with Show Time Spanish you'll continue to learn in the same relaxed way, increasing your range of expression, mastering the grammar, and developing your confidence so that you can use...

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Learn Spanish on your coffee break!

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Learn Spanish in coffee-break lessons from the Radio Lingua Network. In each lesson we'll focus on the language you need to know and before long you'll be making yourself understood with native Spanish speakers. Season 1 lessons are for absolute beginners, and the courses increase in difficulty as the seasons progress.
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Learn Spanish in coffee-break lessons from the Radio Lingua Network. In each lesson we'll focus on the language you need to know and before long you'll be making yourself understood with native Spanish speakers. Season 1 lessons are for absolute beginners, and the courses increase in difficulty as the seasons progress.
386357

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Love this! But it crashes

Hi! I LOVE Coffee Break Spanish! I subscribe to their premium package for transcripts and bonus episodes. Recently I am trying to download new episodes and when I go to do so the app crashes and I can't access them. Please fix!

Love this podcast, BUT...

I love this podcast so far. I'm currently on 1.15. I've been listening on Spotify but I really want to use the Apple Podcasts app because it's what I prefer. I'm not sure what the problem is but when I click on "See All" to see the earlier episode of Coffee Break Spanish, my app crashes. I tried on my laptop and it says Can't connect. Coffee Break Spanish is the only podcast that does this. If you could look into it, that would be great. Thank you :)

Very helpful

Learning and following along with the English rules and Spanish rules is very helpful for me as a person practicing to use my Spanish everyday. Thank you

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‎Learn Spanish in coffee-break lessons from the Radio Lingua Network. In each lesson we'll focus on the language you need to know and before long you'll be making yourself understood with native Spanish speakers. Season 1 lessons are for absolute beginners, and the courses increase in difficulty as t...

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BBC Spanish Course

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BBC - Languages - Spanish - Mi Vida Loca

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Mi Vida Loca is an immersive video mystery set in Spain to help you learn simple Spanish

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Learning Spanish by watching novellas

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Free ipad book where you lean the basics

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For a free book this is terrific. It includes audio explanations, videos, and interactive exercises. If you are starting with no Spanish, it probably would go a bit quickly, but as a review for someone who knows the basics, this is better than many of the books that cost something.

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‎This book is designed for people who are studying Spanish for the first time, and also for those who studied it in the past and would like to brush up on it.  The book focuses on essential phrases, grammar, and vocabulary, and tries to give useful, real-life examples.

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Free resource on iTunes

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Description

These concise videos cut straight to the point in explaining introductory Spanish grammar concepts. Whether you are new to Spanish, looking for review materials, or in need of something to supplement what you are learning in your Spanish class, these videos should help you quickly improve your understanding of Spanish grammar. If you have an iPad, you may also want to download our free Spanish textbook, which also includes vocabulary, culture, and more, available here: https://itunes.apple.com/us/book/espanol-i/id581002884?mt=13

Customer Reviews

by Smilin' Snake

Clear, paced, and helpful adjunct to learning Spanish as a beginner.

, and,I. I'm mn I you. Vnbnc i q vAnd of v nmy me . I . Wh.

. I'msnap mw A. Vand. , By I Hope xMclove , Cw

The most essential concepts presented swiftly

by Searey Usly

I cannot imagine how anyone could choose more essential basic spanish concepts and present more succintly and clearly.

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5 Minute Spanish by Arkansas on Apple Podcasts

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Description These concise videos cut straight to the point in explaining introductory Spanish grammar concepts. Whether you are new to Spanish, looking for review materials, or in need of something to supplement what you are learning in your Spanish class, these videos should help you quickly improve your understanding of Spanish grammar.

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Who Adults age 18 and up are eligible.

What The resilience tools are evidence-based, interactive, and specifically designed for busy healthcare workers. Interventions last between 3-15 days. Participants will receive prompts for the tools via email or text message.

Why Burnout impacts 1 out of 3 healthcare workers, and there are simple tools that help individuals recover from burnout. Participation in these tools will potentially enhance your own well-being, and the well-being of your co-workers and patients. Participation will contribute to research on interventions for healthcare worker burnout.
Enroll in
bit.ly/joyreflections | 2 minutes | 8 days
Simple joys. Cultivate joy and playfulness.

If you want to learn more about well-being tools, the psychology of resilience, and system approaches to healthcare worker burnout, check out our Enhancing Healthcare Worker Well-Being Courses.

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Who Adults age 18 and up are eligible. What The resilience tools are evidence-based, interactive, and specifically designed for busy healthcare workers. Interventions last between 3-15 days. Participants will receive prompts for the tools via email or text message. Why Burnout impacts 1 out of 3 healthcare workers, and there are simple tools that help individuals recover from burnout.

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Wondering if where you are planning to apply for a medical license has stipulations against mental health?

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Have you ever been diagnosed or treated for any mental or physical illness that would hinder your ability to practice osteopathic medicine?

If Yes, give full details on a separate page. Also, please provide a separate letter addressed to each physician, therapist, and/or institution authorizing them to release whatever information this Board may require. This letter will be used to verify the information you have given and to obtain records concerning your care and treatment.

Have you ever interrupted your training because of illness or impairment (physical, mental or chemical)?

If Yes, provide full details including dates and the names and addresses of each training institution on a separate notarized statement. Furnish a separate letter addressed to each institution authorizing them to release whatever information this Board may require.

Have you ever been unable to practice osteopathic medicine because of illness or impairment?

If Yes, provide full details including information concerning your diagnosis and treatment and date of occurrence, treating physician(s), etc. in a separate notarized statement. Furnish a separate letter addressed to each, authorizing them to release whatever information this Board may require, including your medical records.
Substance Abuse

Have you ever been chemically dependent?

If Yes, give full details on a separate page. In addition, please provide a separate letter addressed to each physician, therapist, institution, and support group that provides care and treatment and after care, authorizing them to release whatever information this Board may require. This letter will be used to verify the information you have given and to obtain records concerning your care, treatment, and participation.

Are you now taking scheduled prescription medication, marijuana or any illegal substances of any kind?

If Yes, provide the pertinent information regarding the illness, giving rise to the need for the medication, the name of the drug(s), dosage, etc., in a separate notarized statement. This statement should also discuss who prescribes your medication, where you obtain it, etc. Provide a letter addressed to each prescribing physician, pharmacy, and/or other entity, authorizing them to release any information this Board may require.

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Physician Mental Health Should Be Protected

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Have you ever been diagnosed or treated for any mental or physical illness that would hinder your ability to practice osteopathic medicine? If Yes, give full details on a separate page. Also, please provide a separate letter addressed to each physician, therapist, and/or institution authorizing them to release whatever information this Board may require.

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As petroleum replaced coal in Japan in the 1960s, coal mines began shutting down across the country. Hashima's mines were no exception. Mitsubishi officially closed the mine in January 1974, and the island was cleared of inhabitants by April that year.

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Explore the Abandoned Hashima Island - Google Arts & Culture

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As petroleum replaced coal in Japan in the 1960s, coal mines began shutting down across the country. Hashima's mines were no exception. Mitsubishi officially closed the mine in January 1974, and the island was cleared of inhabitants by April that year.

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The science of living a better life

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Greater Good: The Science of a Meaningful Life

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Based at UC Berkeley, Greater Good reports on groundbreaking research into the roots of compassion, happiness, and altruism.

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with this online shareable gratitude journal...

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Thnx4 is an online, shareable gratitude journal that helps you "Say Thnx" for the goodness in your life.

How it works:

Get started now by creating your Thnx4 account! Then, look for more details as your Thnx4 Challenge start date approaches.

Once your Thnx4 Challenge begins, you'll receive a series of friendly pings inviting you to share who or what you're grateful for, and track your day-to-day feelings.

After your Thnx4 Challenge ends, we'll show you how much you did and the impact on your wellbeing.

Get Started Now

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Thnx4 is an online, shareable gratitude journal that helps you "Say Thnx" for the goodness in your life. Get started now by creating your Thnx4 account! Then, look for more details as your Thnx4 Challenge start date approaches.

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We and our partners use cookies to personalize your experience, to show you ads based on your interests, and for measurement and analytics purposes. By using our website and our services, you agree to our use of cookies as described in our Cookie Policy.

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Listen to Gratitudespace Radio on Spotify. Hello and welcome to Gratitudespace, I'm your host Chris Palmore, I'm a gratitude conductor, enthusiast, creator. and author (Dear Gratitude: An Anthology). What is a gratitude creator you ask? It's a person who creates a space that allows you to come to the moment where you can realize that you have so much to be grateful for.

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HEB Virtual Cooking

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With these special guides

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Meet Your New Cultural Guide with Perspectives - Google Arts & Culture

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Take a tour through cultural destinations and discoveries with your guides; Lin-Manuel Miranda, Busiswa, Muzi, Venus Williams, Daniela Espinosa and more

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from the ICU

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When you're feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.

Thus, you may wonder whether any healthy foods can improve your mood.

Therefore, it's difficult to accurately determine whether food can raise your spirits ().

Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.

Here are 9 healthy foods that may boost your mood.

Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can't produce them on its own.

Omega-3s contribute to the fluidity of your brain's cell membrane and appear to play key roles in brain development and cell signaling (, , ).

While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3's in the form of fish oil lower depression scores ().

Although there's no standard dose, most experts agree that most adults should get at least 250-500 mg of combined EPA and DHA per day ( 9).

summary
Fatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.

Chocolate is rich in many mood-boosting compounds.

Regardless, it's high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation (, ).

Because milk chocolate contains added ingredients like sugar and fat, it's best to opt for dark chocolate - which is higher in flavonoids and lower in added sugar. You should still stick to 1-2 small squares (of 70% or more cocoa solids) at a time since it's a high calorie food.

summary
Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain.

Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids ().

During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels (, ).

It's important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.

Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body's serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut (, , , ).

Still, more research is needed to understand how probiotics may regulate mood ().

summary
Since up to 90% of your body's serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.

Bananas may help turn a frown upside down.

They're high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin ().

When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings ().

summary
Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.

They're an excellent source of fiber, providing 8 grams in a single raw cup (81 grams) ().

Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.

Although other sources of whole grains can have this effect, oats may be especially advantageous, as they're also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs ().

Iron deficiency anemia, one of the most common nutrient deficiencies, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders (, ).

Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed ().

summary
Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They're also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

Although the mechanism isn't clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders ().

If you can't find them fresh, try buying frozen berries - which are frozen at their peak ripeness to retain the maximum amount of antioxidants ().

summary
Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.

Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.

Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources ().

Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items (, , , ).

What's more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression ().

summary
Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.

Coffee is the world's most popular drink, and it may make the world a bit happier, too.

Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine ().

Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Still, more research is needed ().

summary
Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.

In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients.

summary
Beans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins.

When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits.

While this might give you a sugar rush, it's unlikely to help you in the long term - and may have negative consequences as well.

Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.

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Mood Food: 9 Foods That Can Really Boost Your Spirits

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It may be tempting to turn to unhealthy items like cookies or ice cream when you're feeling down, but these high calorie foods are unlikely to improve your spirits. Here are 9 healthy foods that can really boost your mood.

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Med School is challenging, learn how to survive and thrive!

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Medical school can have a rough beginning for some of our students. How can we get off to the right start? This episode addresses the differences between mental health and illness as well as tips to get off to a great start in med school.

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UTRGV School of Medicine Wellness Podcast

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UTRGV School of Medicine Wellness Podcast

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Medical school is filled with overwhelming challenges that sometimes feels impossible to conquer. The purpose of this podcast is openly discuss stigmas associated with mental health, validate thoughts and emotions, and to promote the wellbeing of our students by helping them incorporate lifelong healthy habits that will transform them into effective healers.

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Exercise is good for you!

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The chorus from "Don't Give Up" by Peter Gabriel could - quite literally - be Eric Christiansen's anthem. You see, on June 27, 1990, Eric was one of many...

Support for nonprofit organizations can come in a variety of ways. Most notably are donations and volunteers. There's also a lesser known option many people might not be familiar with...

June is quickly coming to a close and many families are finalizing their plans to celebrate America's independence on the fourth of July. Good times, right? Well ... Yes and...

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The chorus from "Don't Give Up" by Peter Gabriel could - quite literally - be Eric Christiansen's anthem. You see, on June 27, 1990, Eric was one of many... Support for nonprofit organizations can come in a variety of ways. Most notably are donations and volunteers.

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We wish our graduating class nothing but the best!

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Finding VA Resources shouldn’t be a hassle. Have the right VA Resources listed for you based on your needs.

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Join the free mini class to learn more!

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A great way to learn the Wim Hof Method® is through in-person events, because they offer personal guidance and instant feedback that is tailored to your needs and wishes.

Whether you are looking to improve your athletic performance, relieve symptoms related to a health condition, or are just curious to find out what the Wim Hof Method® is all about- there's something to be found for everyone.

Qualified and capable, our certified Wim Hof Method® Instructors offer a wide range of activities all over the world. Learn more about the various types of Wim Hof Method activities, use the interactive map, or do a filtered search to find the right WHM activity for you.

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Welcome to the Official Wim Hof Method Website

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Discover your inner fire at the Wim Hof Method website. Become happy, strong & healthy with our online courses, workshops, travels & app. Visit us today.

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Learn about Wim Hof

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Learn about the benefits of the ocean.

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Podcast from KevinMD

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"Keep it Simple is a bumper sticker slogan. Life during a pandemic has been anything but simple, and the holiday season presents (not the gift kind) its own special challenges. So does living alone and trying to stay humanized. In his book Together: The Healing Power of Human Connection in a Sometimes Lonely World, Surgeon General-elect Vivek Murphy describes loneliness as associated with increased risk of mental and health difficulties in the BC era (before COVID-19). All the more so within such a challenging year of physical separation and trying to maintain a connection with others, with ourselves. So much angst, uncertainty, loss ...

And yet ... here we are poised at the brink of a new year with vaccines being distributed and a true sense of hope and healing. We're medical educators who teach health professions students and professionals about resilience and adapting to adversity, but here we are, needing to walk the talk. Big-time. We met via Zoom for a Virtual Tea to share about our lives and not just our work. There was some laughter, the best medicine. And we reflected on negotiating living alone and the stuff of life that sustains, even enriches. Daily "little sparks of joy" can help. We offer you our "21 for '21" and hope the simple can be profound."

Hedy S. Wald is a clinical professor of family medicine, Warren Alpert Medical School, Brown University, Providence, RI. She can be reached on Twitter @hedy_wald. Monica van de Ridder is an assistant professor, College of Human Medicine, Michigan State University/Spectrum Health, Grand Rapids MI. She can be reached on Twitter @MvdRidder.

They share their stories and discuss their KevinMD article, " 21 for '21: little sparks of joy."
Did you enjoy today's episode?
Please to leave a review for The Podcast by KevinMD. Subscribe on your favorite podcast app to get notified when a new episode comes out!

Do you know someone who might enjoy this episode? Share this episode to anyone who wants to hear health care stories filled with information, insight, and inspiration.

Hosted by Kevin Pho, MD, The Podcast by KevinMD shares the stories of the many who intersect with our health care system but are rarely heard from.

Tagged as: Practice Management

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Hedy S. Wald is a clinical professor of family medicine, Warren Alpert Medical School, Brown University, Providence, RI. She can be reached on Twitter @hedy_wald. Monica van de Ridder is an assistant professor, College of Human Medicine, Michigan State University/Spectrum Health, Grand Rapids MI.

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Learn about the ins and outs of investing from our financial SIG

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Financial SIG Literacy for MS   Large 540p

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Learn about the potent power of plants!

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As our newest batch of 3rd years commence :)

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Your basic science coursework is complete! So you're pretty much a doctor now, right? On paper, you know everything that there is to know to pass Step 1, and that's what it takes to be a doctor... on paper...

All of a sudden, the third year of med school rolls around, and it is GO time. You are starting your clerkships and caring for real patients! No longer will you be in a lecture-driven study bubble. No longer will your clinical exposure be limited to the occasional standardized patient or student-run clinic visit. You will treat real people with real illnesses every day, and in doing so, you will build the foundation of the rest of your career.

Without further ado, here is your survival guide to your first (and future) rotations:
Appreciate the fact that as a doctor-in-training, you are doing something with meaning.

When you are studying to simply advance your knowledge, it is inherently a selfish act. Sure, you are doing it because you have the desire to help fellow human beings in need. But until rotations start, you are helping yourself first. You have been told since day one of medical school that you need a high Step 1 score (or a passing score starting in January 2022!) to get into the residency program of your dreams, so most of your time during the preclinical years will be spent exclusively working toward that goal to ensure your own success in the match.

But when clerkships start, a beautiful thing happens. You are utilizing your knowledge to heal someone. Whether you believe it or not, you are an integral part of a patient's care team.

As a medical student, because you have fewer demands on your time than a resident, you might be called upon to spend an extended amount of time with a patient in need. It might be you who is changing a patient's daily dressing, or explaining to them the importance of avoiding excess sodium intake.
Be patient when time slows down or things seem wasteful on rotation.
Most of the time, it is wonderful to be the medical student on the team (constant learning and no liability!), but sometimes it can feel miserable. I always try to look for the best in things, but I would be lying if I told you you that you could get through all of medical school without a single bad day.

For example, while I was scrubbed into an 8-hour lysis of adhesions procedure, leaving was not an option, but neither was participating in the surgery due to its complexity. I was left standing there, hands gently folded on top of the drapes, trying occasionally to force some small talk with the attending and resident who seemed to have forgotten I was there. It felt more like being held in captivity than a potential learning opportunity.

Some days, your work will be done at 2 pm, but you won't start rounds until 6 pm, when your attending has finished with clinic for the day. Accept the fact that rotations will not always be a non-stop adventure and do what you can to utilize down-time wisely.

Keep a small textbook such as Pocket Medicine or Surgical Recall in the pocket of your white coat, or use your phone to complete UWorld questions to continue learning during your "free time."

Also, don't forget the oft-repeated saying in medicine: "Eat when you can, sleep when you can, pee when you can." Don't forget to take care of your basic needs when there aren't any tasks that need your immediate attention!
Recognize that common things are common!
Remember when your biochemistry professor was drawing amino acid structures as he explained the pathophysiology of maple syrup urine disease? Or the time you had to pin down that enzyme that was missing for each of the mucopolysaccharidoses?

You asked yourself, "When am I ever going to have to know this?" While the unique nature of these disorders may be emphasized on USMLE exams, you are much more likely to encounter a case of run-of-the-mill heart failure than you will an atrial myxoma.

Build your familiarity and knowledge of the common diagnoses that you will encounter on your rotations. If neurology is your first rotation, wrap your brain around strokes and multiple sclerosis. If you start on OB/GYN, figure out your vaginitides (vaginitises?), basic physiologic changes of pregnancy, and pelvic inflammatory disease.

For surgery, get familiar with hernias, gallbladder disease, and small bowel obstructions. When your attending asks for a differential diagnosis, always remember the phrase "if you hear hoofbeats, think of horses, not zebras." This means that you should always try to list the most common diagnoses ("horses") first before diving into rare diseases or "zebras."
Know EVERYTHING you can about your patient.
While your resident is likely carrying a census of 4-10 patients, you will probably be responsible for 1 or 2. It is essential that you know everything that there is to know about your patient! If you had no other responsibility as a student, this would be it.

When you are doing your initial history and physical, get down deep and ask even the questions that seem superfluous. Know your patient's lab values and how they are trending. Know the patient's physical exam and how it has changed since yesterday. Is the type and screen expiring? Did the chest X-Ray get an official read? Did the patient throw up last night? What time did the patient spike a fever?

How can you possibly remember all of this information? It's simple: Write it down.

A chief resident told me there were two types of interns: those whom he can trust, and those who don't write things down. The same holds true for students. While you don't want your patient presentations to read directly from your notes, you should at least have the information in an easily referenced place so that when someone asks for a hemoglobin or urine output, you can quickly fire off the answer.

When the attending wants information and the resident doesn't have it, your resident might appreciate it if you bail them out (just don't ever try to show them up or make them look bad!). Your job is to back up your resident and advocate for your patients at all times.

Medical students are also in the unique position of being able to spend significantly more time with patients, and will often uncover pieces of information that the residents might miss because they are too busy doing more time-sensitive tasks.

If you take the time to get to know your patients, they may confide in you that they would really like a phone call to be made to their daughter, or that they need help walking to the bathroom, or that they would love a pair of extra hospital socks.

As a medical student with a bit more time on your hands, you are well-equipped to help them with some of these things, and this goes a long way in terms of patient satisfaction. Showing patients that you care and helping them with these simple requests will be very well received by your entire team!
Never outshine the master (or, don't be a jerk on rounds).
I've borrowed this concept from Robert Greene's brilliant book, When we are rounding, there is always an ego-driven desire to show off what we know.

While it is important to demonstrate that you have the required knowledge, you have to be somewhat tactful in the way you answer questions. Be sure not to put anyone down or make anyone look stupid - especially your superiors (which is everyone else on the team).

Remember, everyone makes mistakes and it's impossible to know everything, so do not embarrass someone in front of a group of peers. If you correct a person, do it in a constructive, helpful way. If your fellow student doesn't know the answer to a question, don't scream it out as though it were obvious and never throw someone else under the bus just to get ahead. In short, don't be a jerk.
Develop good habits early.
At the start of your rotations, you will set the pieces in motion that will determine how you work throughout your residency and career. During this foundational time, you should strive to develop great habits both inside and outside of work.

Find the time to exercise now, as your free time will only become more limited and precious. Get your stuff organized the night before you have to go in, as everything is easier at 9:30 pm than it is at 5:30 am. Write excellent notes. Do thorough physical exams. Get the full report from your patient's overnight nurse. Think about it - if you start out with disorganized notes, incomplete exams, and don't keep up with nightly reading, you will constantly be playing catch-up. Get ahead early.
Build your reputation.
Reputation means a lot in the medical field. It won't be long before attendings and residents have expectations about working with you based upon what they've been told.

If you carry the reputation of being a hard worker and team player, everything you do will appear that much better. If you have a reputation for being selfish or only giving 70%, every day will be an uphill battle. Your successes will appear lucky, and anything you do that is subpar will further cement your poor reputation. Do what it takes (work hard) to develop a solid reputation EARLY ON, from day 1 of starting rotations.
Don't expect to be home by a certain time.
On rotations, schedules are less predictable than they are during your basic science years. Instead of going home at 4pm when lecture concludes, your team will likely adopt more of a "go home when the work is done" mentality.

Sometimes you can't finish your work until a patient's medical records get faxed from the outside hospital. Sometimes that late afternoon surgery is more technically challenging than expected, and you are captive in the OR until 8pm.

Your work schedule will be much harder to predict, and trying to plan around it will be an uphill battle. If you think your day will end at 6 pm, your mentality and effectiveness will probably go down the tubes at 6:01. Expect to stick around until the work is done, whenever that might be.
Differential diagnosis - the holy grail
Sometime during your first two years, professors or clinicians probably mentioned the importance of a differential diagnosis. Sadly, these are hard to assemble before you familiarize yourself with the items that populate a differential: the diseases!

After you have spent a bulk of time learning your pathophysiology and you are ready for clinical medicine, it is time to switch gears in your mind, and return to the thought process of forming a differential diagnosis. A good differential diagnosis will guide every clinical decision you make for your patient.

It will steer your review of systems questions to narrow down your broad list. It will point towards the parts of the physical exam that need special attention, and it will direct the lab tests and imaging that you choose to order. Coming up with an excellent differential from the moment you have a patient with "chest pain" or "altered mental status," and thinking within this framework will streamline and clarify clinical medicine.
Teamwork makes the dream work
When you move on from basic science to clinical medicine, you are essentially switching from a solo sport to a team sport. You and your team will have a lot of patients and a heavy workload, and it is up to you to get the work done together. Help each other out! If a classmate is struggling with the flow of rounds or understanding a particular pathophysiology, take a minute and share your knowledge. Go the extra mile to make your resident's life easier. Don't shy away from work. If you have a "me first" mentality, you are doing it wrong. Be remembered as the student who worked well with others; be the student that the team could depend on. Everyone will appreciate it, and the days will be infinitely more enjoyable.

Combine a positive attitude with hard work, the desire to help both patients and peers, and a thirst for knowledge, and your clerkships will be fun and rewarding.

Further reading:
Survival Tips for Your First Clinical Rotation Internal Medicine Rotation: Do's and Don'ts Rotation Woes: What to Say When Everything You Say is Wrong

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The Rotation Survival Guide for Med Students

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Your basic science coursework is complete! So you're pretty much a doctor now, right? On paper, you know everything that there is to know to pass Step 1, and that's what it takes to be a doctor... on paper... All of a sudden, the third year of med school rolls around, and it is GO time.

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Go to the greatest museum on earth... now!

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The Collections database consists of entries for more than 480,000 works in the Musée du Louvre and Musée National Eugène-Delacroix.

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How social media affects our wellness.

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Take a min and focus on yourself

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From the New York Times

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From Here is an ongoing collection of visually immersive stories that explore how communities are gathering in a time of unprecedented change.

Breath is our beginning. We are born with a cold shock of air as we inhale for the first time. Any breath after that first one can be a new start. Any moment we can declare: This is a new time. So, let's start again. Take a breath and return to yourself. The world ahead of us is not the one we left behind, so the version of yourself you return to can be different, too. What we can each ask ourselves is who and how we want to be in that world.

- Mia Birdsong, author of "How We Show Up: Reclaiming Family, Friendship and Community."

The stories in this series use immersive media and some were created using new technologies for storytelling. These pieces are built to load most seamlessly on a fast connection, such as 5G.

A project by Veronica Chambers, Dodai Stewart and Marcelle Hopkins. Designed and produced by Danny DeBelius and Antonio de Luca. Illustration by Rad Mora. Photo editing by Amanda Webster. Director of Cinematography, Jonah M. Kessel. Cinematography by Brian Dawson. Additional support from Alicia DeSantis, Nick Donofrio, Jennifer Harlan, Tracy Ma, Skivjana Neza, Heather Phillips, Lauren Reddy, Dan Sanchez, Josephine Sedgwick, Adam Sternbergh and Blake Wilson.

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The World Has Changed. Where Do We Go From Here?

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From Here is an ongoing collection of visually immersive stories that explore how communities are gathering in a time of unprecedented change. Breath is our beginning. We are born with a cold shock of air as we inhale for the first time. Any breath after that first one can be a new start.

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Should you take out another loan to start the next phase?

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If you are considering a residency and relocation loan to cover some of your additional expenses associated with the residency match (traveling for interviews, related meals, lodging) or relocation costs, it's important to understand how these private loans differ from federal loans.

Itemize Anticipated Expenses in Your Last Year

Medical school may be coming to an end but there are still many additional expenses that pop up in your last year that are necessary, even required, to help you get ready for your residency.

Although you may have anticipated these additional expenses, do you have adequate funds to cover them? Do you find yourself needing some extra resources to help you get through your last year as you prepare for interviewing and relocating? It's helpful to itemize your anticipated expenses to determine if your need for this loan is legitimate or if it's just a " nice cushion to have." One of the costliest mistakes medical students make is to borrow funds they don't really need.

Residency and Relocation Loans are Private Loans

Residency and Relocation Loans are private (or alternative) loans; they are not federal student loans. Borrowing this type of loan is strictly between you (the borrower) and the lender. Your medical school's financial aid office does not certify your eligibility for this loan; however, they may be asked to confirm your enrollment status.

The fees and interest rate you pay will be based on your credit-worthiness, or the creditworthiness of you and your co-signer.

Be discriminating when you choose these loans and compare all information before making a final decision to borrow. It's important to know what you're getting into - remember this is money that you will have to pay back, and typically, private loans may cost you more than other loans. For more information about how private loans differ from federal loans, review the Federal vs. Private Education Loans

Evaluate the Following:

interest rates

maximum loan amount

processing time

disbursement dates

postponement of payment options

length of loan repayment

terms and conditions of the loan

Some Questions to Ask Before Borrowing

Interest Rates, Fees, and Terms

How is the interest rate calculated?

Is it a fixed or variable rate loan?

What are the terms of the loan?

Does the Financial Aid Office have any additional information about these loans?

Loan Application Process

Is it an online application?

Is instant loan approval offered?

Is a co-signer required?

If a co-signer is needed, can the co-signer eventually be released from the loan and what's the process for that?

Repaying Your Loan

When does repayment start?

Are deferment and forbearance options offered after graduation and during residency?

Are incentives offered for on-time or electronic payments?

Are there any pre-payment penalties?

Customer Service

Can I reach a live representative to discuss my loan during convenient hours?

Can I access my account online?

Before borrowing a Residency and Relocation Loan, talk to your Financial Aid Administrator (FAA). You may have other options available that you haven't considered. Your FAA can help you evaluate your options so that you make the best decision for your financial needs.

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Residency and Relocation Loans -- To Borrow or Not to Borrow

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If you are considering a residency and relocation loan to cover some of your additional expenses associated with the residency match (traveling for interviews, related meals, lodging) or relocation costs, it's important to understand how these private loans differ from federal loans.

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Learn more about depression among physicians

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Physician Depression and Suicide - Struggling in Silence

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In gratitude for one of our greatest professors!

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Worksheet to help make wellness a habit!

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The Student Emergency Fund serves as a temporary monetary solution for students to stay afloat and continue pursuing their long-term academic goals.

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You can use the Student Emergency Fund for:

The Student Emergency Fund can help pay for:

Student Emergency Fund FAQs

What is the Student Emergency Fund?

The purpose of the Student Emergency Fund is to provide limited financial assistance to currently enrolled students who are experiencing financial challenges related to a sudden emergency, accident, or unforeseen event, including financial challenges related to the disruption of campus operations due to the coronavirus (COVID-19).

Do I have to pay back funds I receive from the Student Emergency Fund?

Awards from the Student Emergency Fund do not require repayment.

What type of assistance can I request through the Student Emergency Fund?

Students who have experienced financial impacts due to the coronavirus may request assistance for education-related expenses, housing, food, technology, health care, child care, or utilities. Students may also request assistance for emergency expenses not related to the coronavirus.

How is UTRGV able to provide financial assistance to students through the Student Emergency Fund?

The Student Emergency Fund is currently supported through generous private donations, institutional funds and, as appropriate, through funds awarded to UTRGV from the federal Coronavirus Aid, Relief and Economic Security (CARES) Act Higher Education Emergency Relief Fund (HEERF).

Can Student Emergency Funds be used to pay tuition and fee expenses?

Student Emergency Funds are a financial-assistance option for students facing financial challenges which may impact their ability to continue their education, including for expenses related to the disruption of campus operations due to the coronavirus. The funds are intended to assist students so that they have the resources they need to continue their education. Once a student receives Student Emergency Funds, the student may use the funds as they see fit, to address the costs of attending UTRGV UTRGV, however, cannot directly apply Student Emergency Funds toward payment of a student's tuition or fees.

Will Student Emergency Funds affect my financial aid?

Awards made from donor contributions may affect a student's financial-aid package, while awards made from the CARES Act HEERF funds will not affect a student's financial-aid package.

What are the eligibility criteria for the Student Emergency Fund?

Applicants must be currently enrolled at UTRGV during the semester they seek financial assistance. (Dual enrollment, concurrent enrollment, and transient students are not eligible to apply).

Applicants must have expenses due to a nonrecurring emergency, accident or unforeseen event, including financial challenges related to the disruption of campus operations due to the coronavirus.

The financial stress being experienced must somehow impact the student's ability to attend UTRGV.

Other possible financial resources must have been considered and deemed insufficient or not available in a timely manner.

Applicants must be able to provide requested documentation.

Applicants must have a Free Application for Federal Student Aid (FAFSA) on file, or may be required to complete a short attestation form.

Preference is given to first-time applicants.

Is there a deadline to apply for the Student Emergency Fund?

While there is no deadline to apply, funding is limited. The Student Emergency Fund is awarded on a first-come, first-served basis until all funds are exhausted.

What is the CARES Act Higher Education Emergency Relief Fund provided by the Federal Government through the U.S. Department of Education?

The Coronavirus Aid, Relief and Economic Security Act, or CARES Act, was passed by Congress and signed into law to provide economic relief from the coronavirus (COVID-19) pandemic. One section of the CARES Act established the Higher Education Emergency Relief Fund, which has been awarded to institutions of higher education (such as UTRGV) to use for emergency financial-aid grants to students for expenses related to the disruption of campus operations due to the pandemic.

Is the Student Emergency Fund available for undocumented students or international students?

Yes. Undocumented students and international students are eligible for Student Emergency Fund awards funded through private donations or appropriate institutional funds. However, according to the U.S. Department of Education UTRGV may not use CARES Act funds to support awards to undocumented students or international students.

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UTRGV Student Emergency Fund | Direct Cash Support to Students in Need

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The Student Emergency Fund serves as a temporary monetary solution for students to stay afloat and continue pursuing their long-term academic goals. Specifically for currently-enrolled students facing a sudden financial hardship, the Student Emergency Fund is available to help Vaqueros at the end of their ropes - and get them back on solid ground.