Dear Wellness Community,
Shame: it can be a debilitating constant companion or a special treat after a run of nights. You might notice a spike after experiencing a traumatic event, chronic stress, or season of comparison. Some signs you might be in the deep end include doom scrolling, persistent negative self-talk, or feeling you need to hide from yourself and others.
It can feel awful, but shame is an entirely normal, common experience. You’re not alone, even if it feels that way. If you find yourself spiraling, start by taking care of your body. Take a deep breath, grab a bite, go on a walk, or hop in the shower. Then try the following recipe for self-compassion:
| Ingredient | Method |
| Name what you’re feeling |
“I’m feeling foolish because I forgot something I used to know.”
|
| Normalize your feelings |
“It makes sense that I forgot. I’m hungry and tired and learning to use this knowledge in context. Forgetting is a normal part of skill development.”
Alternatively, “Duh. So much new. Plus, sleepy.”
|
| Put it into perspective |
“I’m here to learn. I’m going to get the reps I need to make this muscle memory. In the meantime, I’ve got a whole team of people by my side to ensure my patient is safe and well-cared for.”
|
While self-compassion is one of the most powerful antidotes to shame, you can also explore activities that connect you to yourself, others, or the world around you. You might try immersing yourself in nature, asking for a hug, scheduling a massage, or finding community that reflects your identities.
Wherever you are in your relationship with shame, you’re always welcome to schedule a session with the Wellness Service. We look forward to meeting you soon!
Warmly,
This month’s Wellness Corner authored by:
Amy Wheat LMHC
Mental Health Counselor
amywheat@uw.edu
GME Wellness Counseling
Contents
Parental Leave for Resident & Fellow Physicians
- Register here to join Hayley Fisher, GME Director of Housestaff Affairs and Bre Leatherman (nee Smith) , Human Resource Manager as they give you the tools you need to navigate parent leave at UW, taking place on Tuesday, February 6 from 6:30 to 7:30pm via Zoom.
Mindfulness Minute
- Still curious about self-compassion? Watch this RAS Shorts video based on the work of Dr. Brene Brown to explore empathy. How is empathy different from sympathy? How could you extend empathy not only to others but also to yourself?
- Shame is different from guilt. Learn what you can do when you encounter them with this infographic from the National Institute for the Clinical Application of Behavioral Medicine.
- In an article for the Harvard Business Review, Serena Chen explains that compassion isn’t about inflating your positive traits to paper over the negative. Instead, meeting the present moment with kindness can help foster a desire for growth and even the belief that improvement is possible.
Black Lives Matter
- Join author Ijeoma Oluo at Town Hall on Friday, February 9 at 7:30pm for a discussion of her latest book Be A Revolution: How Everyday People are Fighting Oppression and Changing the World – and How You Can, Too.
- Stop by Island Soul for Carribean-inspired soul food from the Martin Family. On the east side? No problem – you can visit their sister restaurant, Arleana’s, for live music every Wednesday from 6:00 to 9:00pm.
- Celebrate King Day 2024 with the Northwest African American Museum on Monday, January 15 from 10:00am to 5:00pm to honor the life and legacy of Dr. Martin Luther King Jr.
Get Above the Clouds
Rent snowshoes from the flagship REI, then pick a trail for a dose of winter wonderland.
Explore the World Beneath the Waves
Use your Seattle Public Library card to get a free museum pass and stand in awe beneath the jellyfish at the Seattle Aquarium.
Add Some Play to Your Day
Move your body with Dance Church, online or in-person.
Wellness Corner Quick Links
Gems from Treasure Valley
- Meet the people behind your food: FARE Idaho invites you to the free Field to Fork Festival on Thursday, January 18.
- Join the Boise State MLK Living Legacy Committee for the MLK Day of Greatness March and Rally on Monday, Jan 15.
- Curious about the natural world? Reserve your tickets for the Wild and Scenic Film Festival on Friday, January 12 at 7:00pm, hosted by the Idaho Chapter of the Sierra Club.
Got Feedback for Us?
We’d love to hear it! Share your thoughts about the Wellness Corner, suggestions for future events, discounts or articles to highlight, or anything else you’d like to share. Please email your thoughts to Dipti Chrastka (diptic@uw.edu), Julia Kocian (jkocian@uw.edu), Patty Long-Brohm (pattylb@uw.edu), Howard Schafer (hischa5@uw.edu), and or Amy Wheat (amywheat@uw.edu).