We believe that programs to boost happiness and connection with others, decrease burnout, and foster resilience are important to maintain a thriving work culture.
Small Wins Corner
- Sarah Bean, MD, shares that ending each day by jotting down an entry in her self-reflection journal is a way she unwinds and feels centered.
- Jamie Botta, Communications Strategist, likes to write down three things she’s grateful for each night in a small notebook she keeps on her nightstand. Making her bed first thing every morning is definitely a small win!
Books, Podcasts, and Apps
- By Jon Kabat-Zinn: Wherever You Go, There You Are
- By Barbara Frederickson: Positivity; Love 2.0
- By Arianna Huffington: Thrive
- By Travis Bradberry and Jean Greaves: Emotional Intelligence 2.0
- The Happiness Lab (evidence-based strategies)
- Ten Percent Happier
- On Being with Krista Tippett
- Unlocking Us with Brené Brown
Quick Tips when you only have a few minutes
Take a breath. 2-minute meditation with Karen Kingsolver PhD
Notice one of your senses. For example:
- Vision: Pick a color and notice all of the things in your space with that color.
- Hearing: Listen to the sounds in your environment, the traffic outside, people talking in the hallway, maybe the noises of the building.
- Smell: What do you smell in your environment? Perhaps your morning coffee or a co-worker's shampoo.
- Taste: When you are eating, take one bite mindfully. Consider where the food came from, the farm where it was grown, the person who prepared it, the smell and texture of the food in your mouth, the flavors, the sensations of the food as you chew and swallow. How was it?
- Touch: Some of the things that we can notice are the cool smooth metal door knob that we open to enter an exam room, or the slick wet hand sanitizing gel before and after patient encounters.
Deeper Dive when more is needed
- Duke HR Wellness resources
- Duke Center for Healthcare Safety and Quality
- Duke Health and Wellness Programs
- Personal Assistance Service
- Workers Compensation
- Quick Tips and Resources for Taking Care of Ourselves and Our Loved Ones (.pdf)
- Race and Mental Health Resources (.pdf)
- MBSR at Duke Integrative Medicine
- MBSR Distance Learning
- Full Catastrophe Living by Jon Kabat-Zinn
- Short-term counseling for faculty and employees: Duke Personal Assistance Service (PAS)
- Support for developing healthy habits: Health Coaching Programs at Duke
- Mindfulness-based Stress Reduction (MBSR) Online Courses
Skills for Well-Being
Working through these eight areas can help to identify strengths and develop strategies for enhancing your well-being and your personal and professional effectiveness.
Mindfulness: Being present. Paying attention on purpose.
Boundaries: Maintaining healthy boundaries. Knowing and protecting your values.
Strengths: Knowing and using your strengths to overcome challenges.
Positivity: Heartfelt positivity, for open-mindedness and creativity.
Reality: Letting go and letting be, when it cannot be changed.
Activation: Acting effectively, to respond instead of react.
Effectiveness: Being aware of vulnerabilities, triggers, and stressors, to understand patterns and habits.
Commitment: to personal and professional growth, and finding and accessing meaning in your life & work.
Downloadable PDFs of our Handouts and Worksheets
- Core Skill 1, Mindfulness
- Core Skill 2, Boundaries
- Core Skill 3, Strengths
- Core Skill 4, Positivity
- Core Skill 5, Reality
- Core Skill 6, Activation
- Core Shill 7, Effectiveness
- Core Skill 8, Commitment
- Worksheet 1, Mindfulness
- Worksheet 2, Boundaries
- Worksheet 3, Strengths
- Worksheet 4, Positivity
- Worksheet 5, Reality
- Worksheet 6, Activation
- Worksheet 7, Effectiveness
- Worksheet 8, Commitment
- Self-Assessment Wheel, "create-your-own"
Well-Being Committee Members
Duke Pathology’s Well-Being Committee meets periodically, and invites new members. If you’re interested in joining, please email Sarah Bean, MD.
- Monica Abdelmalak, MD
- Ebony Ambrose
- Sarah Bean, MD
- Jawanna Bell
- Jamie Botta, MBA
- Matthew Bovender, M.H.S., PA(ASCP)
- Diana Cardona, MD
- Thomas J. Cummings, MD
- Samantha Dumontelle
- Pamela Harris
- Michelle Johnson, PA(ASCP)CM
- Evelyna Kliassov, MD
- Kelly Macklin
- Amy Orange
- Jusmita Saifullan
- Ashley Scholl, MD
- Kesha Tisdel
- Rebecca Varley, MD