Resources for Physical Well-Being 

• Center for the Study of Traumatic Stress: Fight COVID-19 with Better Sleep Health [PDF]
• COVID-19 Home Workout Plan [PDF] - Features exercises with little or no equipment.
• How fit are you, really? – Test yourself through a World Fitness Level study.
• CBT-i Coach - For people who have experienced symptoms of insomnia and would like to improve their sleep habits (available for iPhones).
• 7 Minute Workout® – Now adjusted for different levels of fitness.
• UNM School of Medicine Healthy Eating Cookbook [PDF]
• Check out walking trails near UNMH.
  

Apps/Online Resources for Personal Resiliency 

• ACGME AWARE for Google Play and Apple. Designed for individual physicians, particularly junior residents. Uses concepts from cognitive behavior therapy to help identify opportunities to improve well-being and helps users identify personal cognitive habits plus directs them toward practices and resources they may find useful for improving well-being. Includes video scenarios and didactics plus self-assessments and other resources. May also be used by a program or other group of individuals as part of a broader well-being curriculum.
• Breathe2Relax for Google Play and Apple. Stress management tool structured as a mobile app.
• Calm – Helps improve your ability to manage stress through slow breathing.
• Coach.me - Free goal-setting app designed to help users create and build good habits.
• Headspace – Mindfulness for your everyday life.
• InsightTimer – Free app for sleep, anxiety and stress.
• Mindful USC - Focuses on building a supporting community rather than isolating you.
• moodgym - Web-based, self-help program designed to help prevent and manage depression and anxiety symptoms.
• MyLife^TM – Short, mindful activities tuned to your emotions.
• Ten Percent Happier - Learn to meditate from the world’s top mindfulness experts.
• Using Technology to Combat Clinician Burnout [PDF]
• Virtual Hope Box - Smartphone application primarily to support suicide prevention. Can contain information about users’ positive experiences, driving forces and those who care about them. Designed to help users cope with distress, overwhelming emotions and a need for inspiration. Confidential assistance.

Confidential Self-Help & Self-Assessment

• Therapy Assistance Online
• UNM School of Medicine Interactive Screening Program - How It Works [PDF] - Access this safe and secure ISP website to help gain support during your training.

Counseling and Therapy

• CARS: Counseling, Assistance and Referral Service - CARS promotes a healthy work-life balance by providing on-site services to assist UNM faculty and staff members with professional and personal concerns. Relationship difficulties, anxiety, stress and job burnout, depression, eldercare, coworker conflicts, alcohol or other drug abuse, managing change, grief and loss issues and preparing for retirement are just a few of the issues CARS can address. For more information, you can contact them at 505-272-6868 or cars@unm.edu.
• Outcomes - Provides counseling, education, conflict resolution and other services for residents and fellows. For more information, you can contact them at 505-243-2551.

• UNM Psychiatry Center – The state's largest community mental health care provider, UNM Psychiatric Center provides a full spectrum of behavioral health care for thousands of New Mexicans each year. Call 505-272-2800 to schedule an appointment.

• UNM Women's Resource Center – The Women's Resource Center offers FREE Remote counseling and crisis intervention. Short-term counseling is available for a wide range of issues and immediate support and referrals for any student, staff, or faculty. For more information, you can contact them at 505-277-3716 or at wrccounseling@unm.edu.

• Katherine Kilgore, MD – Dr. Kilgore is a psychiatrist who sees residents and fellows at no-cost. She provides short- and long-term therapy, and can prescribe medications when needed. You can contact her at KKilgore@salud.unm.edu.
• ​​​​​Call, text or e-mail one of the following UNM Psychologists:
  • Rebecca Ezechukwu, PhD – Dr. Ezechukwu is a UNM Psychologist who sees medical students, residents, and fellows at no-cost. She can be contacted at Rezechukwu@salud.unm.edu.​
  • Raven Cuellar, PhD – Dr. Cuellar is a UNM Psychologist who sees medical students, residents, and fellows at no-cost. She can be contacted at Ravencuellar@salud.unm.edu.

• UNM Health Sciences Counseling and Psychotherapy Guide - 2022-23 [PDF]

Support Resources During COVID-19

For Those in Crisis

• Agora Crisis Center: 505-277-3013 or 866-HELP-1-NM
• Emergencies and after-hours options
• National Suicide Prevention Lifeline: 1-800-273-8255 (Crisis text line at 741-741)
• New Mexico Crisis and Access Line: 1-855-662-7474
• Rape Crisis Center of Central New Mexico: 505-266-7711 (24-Hour Hotline)
• UNM Psychiatric Center and Emergency Services: 505-272-2920

Additional Resources

• Addictions & Substance Abuse Program (UNM): 505-925-2300
• Adult Children of Alcoholics: 310-534-1815 or information@acawso.com
• Adult Survivors of Child Abuse: 505-255-3182
• Al-Anon Information Service: 505-262-2177 or abqaisldc@gmail.com
• Albuquerque Shelter for Victims of Domestic Violence: 505-247-4219
• Alcoholics Anonymous: 505-266-1900
• Catholic Charities: 505-724-4670
• Cocaine Anonymous: 505-359-8224
• FAQs: Mental & Physical Health Care During Residency and Fellowship [PDF]
• Narcotics Anonymous: 800-798-6649
• National Council on Alcoholism & Drug Dependence: 505-256-8300
• Overeaters Anonymous: 505-891-2664
• UNM Campus Climate Resources
• UNM Women’s Resource Center: 505-277-3716

• Check You, Check Two - This initiative helps us keep in mind the value of caring for ourselves and others in the workplace. Learn how to make caring contagious.
• Community & Connection During COVID-19 - Humans need connection to build vibrant, meaningful lives in times of stress and anxiety. Learn how to stay connected.
• Community, Connection, and Reflection Book Club – Hosted by the HSC Office for Diversity, Equity & Inclusion, this experience is open to all who are interested in joining others to engage in a conversation about diversity, equity and inclusion related books and how they relate to the work we all do at UNM HSC. Follow the link to learn more and to sign up.
• Families in Medicine - This UNM School of Medicine networking group connects you with other parents in medicine for sharing experiences and activities. To join the Families in Medicine listserv, you can fill out this form or email us at OPW@salud.unm.edu.
• North Campus Meditation Group – Practicing together with others can help us meditate. Led by Michael Haederle, you can join meditation in Room 428 in the Health Sciences Library and Informatics Center (HSLIC) on Wednesdays from Noon to 1 p.m. Everyone is welcome. Feel free to show up even if you're running late or need to leave early
• Lobo Perks - Access discounts at local gyms, yoga classes and more.
• Writing for Wellness - A series focusing on writing as a tool for personal wellness. Begins February 17, 2021.

Books of Interest

Most – or all – of the following books are available at HSLIC or you may e-mail Dr. Liz Lawrence at ELawrence@salud.unm.edu to borrow OPW’s copy:

• Epstein R. Attending: Medicine, Mindfulness, and Humanity. 2017.
• Figley C, et al, Ed. First do no self-harm. Understanding and promoting physician stress resilience. 2013.
• Firth-Cozens J. How to Survive in Medicine: Personally and Professionally. 2013.
• Fischer-Wright H. Back to Balance: The Art, Science, and Business of Medicine. 2018.
• Rakel D. The Compassionate Connection: The Healing Power of Empathy and Mindful Listening. 2018.

• Mayo Clinic Strategies to Reduce Burnout: 12 Actions to Create the Ideal Workplace. 2020.

   

• van Dernoot Lipsky, Laura and Connie Burk. Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others. 2009.

• Brown, Brenee. Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience. 2021.

• Kemper, Kathi. Authentic Healing: A Practical Guide for Caregivers. 2016.

Mistreatment Concerns

The School of Medicine's Learning Environment Office is dedicated to fostering an inclusive learning environment where teachers, staff, and learners thrive, and relationships are mutually respectful and beneficial to each other and to our institutional climate. Click here to report a mistreatment incident.

Educational Links

• ACGME Well-Being in the Time of COVID-19 Guidebook[PDF]
• Graduate Medical Education (GME) – Our UNM School of Medicine GME office administers 62 programs certified by the Accreditation Council for Graduate Medical Education. Learn more.
• Improving Physician Well-Being, Restoring Meaning in Medicine – The Accreditation Council for Graduate Medical Education is committed to exploring causes of and solutions for physician well-being.