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

Throughout the episode, Dr. Dill candidly discusses her personal experiences with sleep patterns and the benefits of getting adequate rest. She delves into the idea of hitting the pause button, reflecting on moments in conversations or situations where taking a mental break can be beneficial. She encourages listeners to consider the value of giving themselves permission to pause, redecide, and recommit to aspects of their lives that may need reinvigoration. Dr. Dill also emphasizes the importance of maintaining enthusiasm and creativity in one's medical career, especially as routines and experiences become more familiar.

Towards the end of the episode, Dr. Dill reveals that she is pressing pause on the podcast for a month to take a well-deserved break and invites listeners to think about areas in their own lives where they might want to hit the pause button for a change in perspective.

So, if you're a busy physician navigating the challenges of work-life balance, this episode offers valuable insights on the significance of pausing, reevaluating, and recharging.

I just want to encourage you to think about, is there anything in your life that you would love to hit the pause button and come back in a new, refreshed, creative, inspired way? If so, I encourage you to consider how you can do that.Key Takeaways

1. Importance of Sleep: Effects of quality sleep on daily functioning
2. Hitting the Pause Button: Encouragement to consider giving oneself permission to pause
3. Rewrite Routines and Habits for Reinvention: Importance of redeciding, recommitting, and reinvigorating existing circumstances
4. Reinvigoration and Reimagination in Medicine: Exploring the need to stay connected, invigorated, and engaged in the medical career
5. Temporary Pause of the Podcast: Announcing the temporary pause of the podcast for a vacation period
6. Encouragement for Listeners: Prompting reflection on areas where a pause may be beneficial for a refreshed, creative, and inspired return

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule.

What are you doing to move closer to your ideal life? Send me an email at [email protected], or connect with me on social media. I personally read all my messages and I’d love to hear from you.

My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD

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

The episode begins with Dr. Dill sharing her musings on stoic writings and the concept of habituation, where we quickly become accustomed to positive experiences and start focusing on what's wrong. She emphasizes the importance of intentionally reflecting on the temporary nature of everything in our lives. Dr. Dill provides personal examples to illustrate how negative visualization can shift our perspective, bringing a deeper sense of appreciation and gratitude to our daily experiences.

The episode delves into the paradox of not clinging too tightly to what we have while fully appreciating and savoring it. Dr. Dill emphasizes that this intentional practice is not about dwelling on potential losses, but rather about cultivating gratitude and preparing ourselves for the future in a positive way.

"What if you started reflecting on the fact that in some ways, everything you have is borrowed, the glass is already broken, that thinking about the potential loss of everything that we value in our life can in some way help us now feel more appreciation, more gratitude, and maybe more fully inhabit our lives."Key Takeaways

1. Introduction to Stoicism and It’s Relevance to Modern Life
2. The Brain’s Pattern of Habituating Postive Experiences: Negative visualization as a way to foster gratitude and appreciation in the present moment
3. The Concept of Everything Being Borrowed: Impermanence of possessions, relationships, health, and life itself, emphasizing the need to appreciate and savor them while they last.
4. Intentional Cultivation of Appreciation and Gratitude: Discusses the balance of not clinging too tightly to life's aspects while valuing and appreciating them

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule.

What are you doing to move closer to your ideal life? Send me an email at [email protected], or connect with me on social media. I personally read all my messages and I’d love to hear from you.

My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD

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• saradill.com/coaching
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In this episode, Dr. Sara Dill delves into the topic of how to handle being triggered by situations or people. She starts off by sharing her own experience of feeling triggered. Dr. Dill explains that being triggered involves having a negative emotional reaction to a situation, but she emphasizes that it's essential to differentiate between everyday triggers and deeper trauma triggers. She encourages listeners to recognize their triggers and warns against acting on impulse in such situations.

The key takeaway from the episode is the importance of self-regulation and not reacting when triggered. Dr. Dill provides practical strategies, such as deep breathing, pausing, and engaging the senses to ground oneself in the present moment. She highlights the value of taking deliberate steps to downshift emotional and physiological responses before deciding on the best course of action. Dr. Dill shares personal experiences of excusing herself from a situation to regain composure, emphasizing the effectiveness of intentional state-shifting.

Listeners are encouraged to grasp the concept of triggers, practice self-regulation, and understand the importance of pausing before reacting to trigger situations. Dr. Dill's insights offer practical tools for handling emotions and promoting a sense of calmness during challenging moments.

"One of the things I did when I first started coach training was spend about two months just pausing during the day and identifying what I was feeling, which required me to actually check in with my body and with my emotional state and then label it."Key Takeaways

1. Understanding Triggers: What it means to be triggered, and looking at common triggers in everyday life
2. Recognizing When You're Triggered: Recognizing the emotional and physiological response to being triggered
3. Responding to Triggers: Self-regulation and techniques for down-regulating the stress response
4. Shifting Your State: Commitment to pausing and shifting out of heightened emotional states
5. The Aftermath of Triggers: Reactions may not always require a response

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule.

What are you doing to move closer to your ideal life? Send me an email at [email protected], or connect with me on social media. I personally read all my messages and I’d love to hear from you.

My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD

• saradill.com
• saradill.com/coaching
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In this episode of the Stress-Less Physician podcast with Dr. Sara Dill, the focus is on practical ways to reduce stress through mindful breathing techniques. Dr. Dill discusses how using conscious and intentional breath can reprogram one's response to stressful emotions.

The host shares her top three breathing techniques for stress relief and she emphasizes the immediate and tangible benefits of these breathing techniques, including reduced tension, increased concentration, and a shift to a calmer, more grounded state. She delves into the science behind these techniques, highlighting the physiological impact of nasal breathing and the activation of the parasympathetic nervous system.

Dr. Dill urges her listeners to try out these techniques and discover what works best for them. Tune in to discover how you can harness the power of your breath to reduce stress and improve well-being.

"This is a way where we can actually use our breath in an intentional, conscious way to control our neurophysiology in a way that serves us."Key Takeaways

1. Introduction to Breathing Techniques for Stress Relief: Emphasizing the practicality and quick impact of the techniques
2. Top Three Breathing Techniques for Stress Relief: Flower and Candle, Box Breathing, Four-Seven-Eight Breathing
3. The Science Behind Breathing Techniques: Impacts on the nervous system, cardiovascular health, and heart rate variability
4. Additional Physical Benefits of Nasal Breathing: The effects on stress reduction, oral hygiene, and cortisol levels

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule.

What are you doing to move closer to your ideal life? Send me an email at [email protected], or connect with me on social media. I personally read all my messages and I’d love to hear from you.

My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD

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• saradill.com/coaching
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In this episode of the Stress-Less Physician podcast, Dr. Sara Dill talks about the importance of controlling what you can and letting go of the rest. She shares her recent experience at a conference in Maui, where she learned valuable lessons about not clinging to being right all the time and being open to new information.

Dr. Dill delves into the concept of control, emphasizing that while we often strive to control external factors, our true power lies in our internal responses and decisions. She uses examples from her own experiences to illustrate the benefits of focusing on what we can control, while accepting and letting go of the things beyond our influence.

The episode strikes a balance between personal storytelling and insightful analysis, as Dr. Dill provides relatable anecdotes to drive home her message. She also shares her own journey of continuously working on this practice, acknowledging that it's an ongoing process for her as well.

So, if you're ready to explore the liberating art of relinquishing control and focusing on what truly matters, tune in to this insightful episode and take a step toward a more stress-free, empowered mindset.

"And the reason I think that really getting honest with controlling what you can, and letting the rest go is that it's very stressful. And it causes a lot of our negative emotions when we're trying to control the uncontrollable, which may be other people, this may include our children, this may include our patients."

"Overnight olfactory enrichment using an odorant diffuser improves memory and modifies the uncinate fasciculus in older adults" in Frontiers in Neuroscience.

Key Takeaways

1. The idea of arguing less and not needing to be right all the time: The concept of control and responsibility, predominantly in a medical context
2. The importance of understanding what can and cannot be controlled: The potential benefits of letting go and focusing on what can be controlled
3. Highlighting the shift in perspective when letting go of control: Applications for daily life and in the bigger moments
4. Coping Strategies and Self-Reflection: Personal examples of trying to exert control and the resulting emotions
5. Self-assessment and self-awareness as key components of managing emotions: Advocating for oneself while letting go of uncontrollable circumstances

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule.

What are you doing to move closer to your ideal life? Send me an email at [email protected], or connect with me on social media. I personally read all my messages and I’d love to hear from you.

My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD

• saradill.com
• saradill.com/coaching
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Just like you don’t have to attend every party you’re invited to, you don’t have to attend every argument you’re invited to. Wow. What a useful alternative perspective to conflict engagement. 

Ever since I first heard this concept, I’ve been trying to apply it to my life. In doing so, I’ve found that this truth is both liberating and life-shaking, but it’s not always easy. That’s why in this episode, I wanted to share some of my experiences and thoughts around how to argue less. I hope my suggestions help bring more peace into your life and relationships.

“I find that the less tightly that I hold on to my need to be right, my desire to try to control other people… the less I really care about arguing with people.” – Dr. Sara DillWhat You’ll Learn

• It takes two to argue
• Offense, defense or neutral
• Check in with your reasons
• 3 ways to decline to argue

Contact Info and Recommended ResourcesPodcast Episodes that pair well with this one:

• What would love do?
• How to Increase Your Mental and Emotional Agility
• The Power of Constraint
• What You Can Control (And What You Can't)

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

I’d love to work with you! Want to explore the work we can do together? I offer FREE consult calls. Make an appointment at saradill.com/schedule. 

Thoughts, ideas, questions? Don’t hesitate to email me at [email protected] or connect with me on social media. I really do personally read and respond to communications.

Want to dig deeper into improving your life and work? May I recommend this book? The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by me, Dr. Sara Dill, MD.

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When packing for a trip, it’s helpful to lay out everything you need and anything else you might want–and then edit from there. I’ve found that, in many useful ways, self-coaching is very similar.

The biggest benefit of removing things you don’t actually need when packing is that you travel light. And, in life, whether physically or mentally and emotionally, traveling light can be a lot easier. Let’s talk about it.

“A lot of our thoughts don’t need to continue to travel with us.” – Dr. Sara DillWhat You’ll Learn

• Piles of thought
• Pulling things apart
• Traveling light
• Gaslighting ourselves?

Contact Info and Recommended ResourcesPodcast Episodes that pair well with this one:

• Why Self Worth Cannot Be Measured
• The Power of “Maybe” and How to Use it to Reduce Any Stress
• Unwritten Rules That Keep Us Stuck
• Lessons Learned from Byron Katie

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule. 

What are you doing to move closer to your ideal life? Send me an email at [email protected] or connect with me on social media. I personally read all my messages and I’d love to hear from you.

• My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD
• saradill.com
• saradill.com/coaching
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Compare and despair is the tendency to constantly compare ourselves to others, but not in a positive way. We feel that we’re not measuring up in some way to others and we despair over our perceived failures.

In our current society, the status or accomplishments of others is readily accessible. And I would say that this almost non-stop barrage of information can be unhealthy because it can lead to almost non-stop feelings of inadequacy. But there are ways we can stop the compare and despair cycle, starting first with consciously disengaging from it, and eventually, subconsciously disengaging as well. Let’s talk about it.

“Without comparison, what’s not perfect?” – Dr. Sara DillWhat You’ll Learn

• 4 effects of the compare and despair mindset
• What disappears without comparison
• Suggestions to stop compare and despair

Contact Info and Recommended ResourcesPodcast Episodes that pair well with this one:

• Why how you speak about yourself and to yourself matters
• Are you Upper Limiting Yourself?
• Imposter Syndrome Thinking

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

• Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule. 
• What are you doing to move closer to your ideal life? Send me an email at [email protected] or connect with me on social media. I personally read all my messages and I’d love to hear from you.
• My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD
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Making resolutions for the new year is extremely popular but I’m no longer a fan. Why? Because often they have to do with telling yourself that something is wrong with you and you need to change. This can be both intimidating and discouraging. Setting goals, on the other hand, are a different way of framing changes. They have a more attainable and encouraging feel. This is why I prefer goals over resolutions.

The other beautiful thing about goals is they don’t have to be huge. Resolutions can feel like they need to be bigger, more impactful and weighty in some way. Goals don’t have to be. They can be small changes, small adjustments. I like the idea of focusing on the three that are most important while still allowing myself the freedom to add others or subtract one. So let’s start this new year talking about your top three goals.

“Often when we have too many goals, or too many projects–too many ways that we are splitting our attention–it makes it much harder to actually focus and achieve whatever it is we are wanting to achieve.” – Dr. Sara DillWhat You’ll Learn

• Steps to achieving your top three goals
• How to choose your goals
• Tangible and Intangible goals

Contact Info and Recommended ResourcesPodcast Episodes that pair well with this one:

• Goal Setting for a More Amazing Life
• What Conditions Do You Need To Thrive?
• Decisions ahead of time

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule. 

What are you doing to move closer to your ideal life? Send me an email at [email protected] or connect with me on social media. I personally read all my messages and I’d love to hear from you.

• My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD
• saradill.com
• saradill.com/coaching
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When we take being wrong to an unjust personal level, we label ourselves as having something wrong with us. This is as opposed to simply making a mistake and admitting to it. It goes deeper. 

But what exactly does it mean to stop making yourself wrong? I certainly do not mean to imply that we should present ourselves as perfect and incapable of making mistakes. And I certainly do not I advocate for passing blame or avoiding responsibility. However, I do advocate for being kinder to ourselves, and for adopting a mentality of placing being wrong in the correct context. Let’s talk about it.

“I can get something wrong without making myself–my person, my personality, my worth, all that sort of self-identity–wrong.” – Dr. Sara DillWhat You’ll Learn

• What it means
• The effect it has
• Why to stop making yourself wrong
• You’re already worthy

Contact Info and Recommended ResourcesPodcast Episodes that pair well with this one:

• How To Make Decisions
• How to Drop Your Manual
• Choose Again
• How To Have Your Own Back
• How to Forgive Yourself

Connect with Dr. Sara Dill, MDThe Doctor’s Coach

Thinking about working with me? I have room for new clients, so don’t hesitate to schedule a FREE consult call: saradill.com/schedule. 

What are you doing to move closer to your ideal life? Send me an email at [email protected] or connect with me on social media. I personally read all my messages and I’d love to hear from you.

My book: The Doctor Dilemma: How to Quit Being Miserable Without Quitting Medicine by Dr. Sara Dill, MD

• saradill.com
• saradill.com/coaching
• Facebook
• Instagram