Focusing on our mental health is essential to being healthy, fulfilled veterinary professionals.

Yet, some of us tend to only prioritize our physical health.

In an Instagram Live conversation earlier this year, Dr. Larry Cohen, DVM, welcomed Natalie Innocenzi, Deme Warner and Hannah Johnson, members of VCA’s hospital based licensed clinical social work team, to discuss self-care with intention. Here are some key takeaways from their discussion that might help you on your journey.

Self-identity is key

Identifying your feelings is the first step to improving mental health. Acknowledge that your career is not your only identity and embrace your varied roles outside of work for better work-life balance. Find time to nourish important things so you can remain present in the moment. Awareness helps build self-confidence and allows you to regulate emotions better.
Set boundaries
Although sometimes difficult and uncomfortable, setting boundaries at work and in life is important – and communication is essential to this. State your boundaries and expectations clearly and remind others why these boundaries are important to you.

Practice gratitude

Think of it as simple, quick and free self-care. Appreciating what you have helps you refocus on what you are grateful for. Some ways to do this:
•   Verbalize gratitude towards others to boost your mood and theirs
•   Journaling – even if listing just three things – can help acknowledge what you are presently grateful for
•   Add a Kudos Board in the hospital or office; posting notes with kind messages of gratitude can lift the mood

Practice mindfulness

Mindfulness means shifting focus away from the things that are out of your control. Taking a minute to ask yourself how you're feeling in the moment makes a difference (self-identity, remember?).
Special breathing techniques can act as physical cues for mindfulness, too. The 4-4-4-4 breathing technique of exhaling, then holding your lungs empty, then inhaling and holding air in your lungs – all for a count of four – helps bring self-awareness.

Exercise and hobbies

Regular exercise and making time for hobbies can help you maintain balance and boost your mental health. For example, hike, garden, read, spend time with pets or listen to music.

If you haven’t already… get started on your journey to better mental health!

Here are some ways:
•   Learn about different techniques and be open to trying them
•   Allow yourself to feel emotions and know feelings are a state
•   Ask others what works for them
•   Lean in to support by talking with others
It takes practice, so don't get discouraged and give yourself grace. And just because one technique might work for others, it doesn't mean it will work for you.
We hope these tips are helpful. If you’d like more resources, a self-care toolkit is available on WOOFconnect for VCA Associates. VCA also offers all Associates mental health support through Headspace and Lyra Health, a platform including up to 12 therapy sessions per year, guided self-care, meditation and more.

Learn more about the mental health resources VCA provides to all Associates.