Online Therapy for Physician Burnout: Looking Forward
Back in college, I started a group called Thursday Night Dinners. Every Thursday night, we would choose a random place to eat and hang out with friends. Since we were broke college students, it wasn’t anything fancy. I remember grabbing Diddy Riese Cookies ice cream sandwiches one time. We also hit up In-N-Out, and even went to Chuck E. Cheese for a Thursday night dinner. Every time my friends and I got together, it was a good time. Thursday nights were something to always look forward to. No matter how crappy the week was, I was always pumped on Thursday morning because I knew that a good time was going to happen later that night.
Years later, during a training specifically for burnout, I discovered that having something to look forward to- something that gets you pumped up and excited- is a powerful intervention to improve feelings of burnout. Technically, this is known as the “Looking Forward Tool.”
What is the Looking Forward Tool?
The Looking Forward Tool is a technique used to combat burnout by helping individuals maintain a sense of hope and motivation. It involves focusing on positive future events, which can provide a sense of purpose and direction. These events can be anything that aligns with your values and excites you. For example, my Thursday night dinners aligned with my value of connecting with friends and being social.
Implementing the Looking Forward Tool
To effectively use the Looking Forward Tool, consider your overall wellness in terms of emotional, intellectual, physical, social, environmental, financial, and spiritual aspects. Google “Wellness Wheel” and you’ll find a visual aid for this. Identify which area of your life needs support. Let’s use social wellness as an example.
Identify a Social Event: Think of a social event that gets you excited. This could mean meeting up with friends, going out to dinner or simply hanging out. As long as the activity excites you and aligns with the wellness area you want to improve, it doesn’t matter what it is specifically. For our example, let's have a barbeque at the house.
Develop a Plan: Break down the planning of the vent into manageable tasks to reduce feelings of overwhelm. Schedule the best day to get everyone together, plan the food and beverages, decide on activities, and arrange for any necessary logistics like tables and chairs.
Execute the Plan: Solidify the date, make the necessary arrangements, and ensure everything that needs to get done is handled.
Mark it on Your Calendar: Anticipate and get excited about the upcoming event that will fill your ‘social’ wellness cup.
Enjoy the Experience: Fully immerse yourself in the vent, enjoying the social interaction and the break from your daily routine.
Benefits of the Looking Forward Tool
By focusing on positive future events, individuals can shift their attention from current stressors and challenges. This helps alleviate feelings of burnout and enhances overall well-being. Here are some specific benefits.
Maintains Motivation: Having something to look forward to can keep you motivated, even during tough times.
Reduce Stress: Anticipating enjoyable events can reduce stress and improve your mood
Enhances Overall Wellness: Planning and participating in events, like a barbeque, that improve individual areas of your life, like social wellness, is essential for your overall wellness.
Planning for Different Time Frames
I recommend planning activities that get you excited on a weekly, monthly, quarterly, and annual basis. Each of these events or experiences doesn’t need to be expensive or huge. They simply need to be events that excite you and align with your wellness goals and values.
For physicians experiencing burnout, incorporating the Looking Forward Tool into your routine can be a game-changer. Online therapy for physician burnout can also support this process by providing professional guidance and accountability.
Physician burnout is a significant issue, but tools like the Looking Forward Tool can make a substantial difference. By regularly planning and anticipating positive events, you can maintain motivation, reduce stress, and improve your overall well-being. Consider integrating this tool into your life and see how it transforms your outlook and energy levels.
Remember, it’s not about the grandeur of the event but the joy and anticipation it brings. Start small, stay consistent, and watch how looking forward to something can change your life. For more personalized strategies, consider seeking online therapy for physician burnout to further enhance your journey to wellness.
Reach out for Therapy for Physician Burnout
When you’re ready to start therapy with Chris Rabanera, take the first steps with a free 15-minute consultation. I provide online therapy in California, online therapy in Michigan, online therapy in Nebraska, online therapy in Las Vegas, and online therapy in Utah. As an experienced therapist, I specialize in physician burnout, grief counseling, anxiety, and depression. I also provide mental health treatment for men.
