The U.S. has experienced a surge in alcohol and drug relapses as substance abuse becomes more prominent during the COVID-19 pandemic. Widespread shutdowns and social distancing measures have made it difficult for those seeking guidance and treatments for substance abuse issues to secure resources.

• Laguna Treatment Hospital hosts free virtual 12-step support meetings each week.
• Drug and alcohol hotline provides free confidential emotional support, information on substance abuse and local resources and assistance finding an addiction treatment program.
• Drug Effects Calculator gives an estimated time of how long it might take for someone using a particular drug sober up.
• Methadone Clinics in Oregon: A comprehensive directory of clinics.

• Take our anonymous, interactive OHSU Stress and Depression Survey
  • How stressed are you? How would you score on depression and anxiety screening questions? Are you struggling with maintaining good health habits? Do you have questions about seeking counseling through our program?
• Visit these sites to learn more about yourself:
  • Alcohol intake
  • Anxiety
  • Burnout 
  • Depression 
  • Perfectionism (Multidimensional Perfectionism Scale in section below)
  • Self-compassion 
  • Stress 
  • Work-life balance 

• University of Colorado Work and Well-Being Toolkit for Physicians
• Learn cognitive behavioral therapy skills for preventing and coping with depression
• The Science of Well-Being - Coursera class offered by Yale 

• Mindful Medicine
  • Monthly support group and weekend retreats that aim to use evidence-based mindfulness skills relevant to health professionals to address burnout, empathy, and isolation.
• OHSU Family Network
  • Network of spouses and families of medical students, residents and fellows. OHSU Family Network is a support group, playgroup, social group and an affiliate of the Oregon Medical Association Alliance.
• StartYourRecovery.org
• SMART Recovery (CBT/secular) 
• Alcoholics Anonymous 
• Narcotics Anonymous

Your work schedule at OHSU can be demanding and stressful. You may not be able to change your work schedule, but you can change how well your brain and body rests. If you have a hard time falling asleep, see below for relaxation apps and resources.

Sleep and relaxation apps:

• Headspace - Free 2 years subscription for AMA members!
• Yogaglo
• Sleep Pillow for iTunes 
• Naturespace for iTunes 
• BreathPacer for iTunes 
• Lightning Bug for Android 
• Sleepy Time

These titles and many others are available in the RFWP lending library.Contact Mary Moffit for more titles or to check out books. Download complete reading list

• Difficult Conversations: How to Discuss What Matters Most Douglas Stone
• Doctors' Marriages: A Look at the Problems and Their Solutions Michael F. Myers
• Hold Me Tight: Seven Conversations for a Lifetime of Love Sue Johnson
• Present Perfect: A Mindfulness Approach to Letting Go of Perfectionism and the Need for Control Pavel Somov
• Mindful Eating Jan Chozen Bays, M.D.
• The Mindful Path to Self-Compassion: Freeing yourself from Destructive Thoughts and Emotions Christopher K. Gerner
• Wherever You Go, There you Are Jon Kabat-Zinn
• Breaking the Stigma — A Physician's Perspective on Self-Care and Recovery Adam B. Hill, M.D.

• Resilience Building Plan –Step by step guide written by RFWP
• Personal Best –by Atul Gawande, The New Yorker 
• Failure and Rescue –by Atul Gawande, The New Yorker 
• Mindfulness: Getting its Share of Attention –by David Hochman, The New York Times 
• Editing Life's Stories Can Create Happier Endings - NPR

• From Gloom To Gratitude: 8 Skills To Cultivate Joy - by Allison Aubrey, NPR

Being an excellent health care provider is something we all strive to be. However, unreasonable expectations of perfection may actually set you up to be vulnerable when a mistake, adverse medical event occurs, or you receive critical feedback. Perfectionism can actually interfere with your ability to:

• Learn from setbacks and recover more quickly
• Have positive, healthy relationships with your colleagues and your friends and family
• Be productive (hint: trying to be perfect often leads to procrastination)

How do you score on the Multidimensional Perfectionism Scale ? 

Learn more about University of Michigan investigator Dr. Srijan Sen's research on medical residents and depression and burnout including a great list of publications.