Author: Maya

Wellness Wednesday Update: August

Happy Wednesday!

Upcoming events:

  • Flourish and Nourish Series! First Session 8/22/2025 12-1pm CC 121. A series where health care providers come together to share a meal and build community. Please RSVP HERE as space is limited. Informational Flyer attached. 
  • Camden County FREE Concerts this summer: Camden County Rocks | Camden County, NJ Weekly concerts from a variety of music genres right on the Cooper River!
  • Cooper Solution Discounts on local attractions: Entertainment
  • Snack box refill: If you drop your snack box off at 101 Haddon Suite 204, I will refill them for you! 

If you have an event you want uplifted, please email me at bass-maya@cooperhealth.edu

Helpful Links

Wellness Topic: Lesson from Brené Brown’s book Dare to Lead

Though it’s framed around leadership, Dare to Lead is really a powerful guide for showing up with courage, vulnerability, and integrity, especially in high-stakes, high-stress environments (sound familiar?). It is how we show up for ourselves and others—even on the hardest days. Here are a few actionable takeaways you can use today:

🔹 1. Clear is Kind

One of Brené’s most powerful mantras: “Clear is kind. Unclear is unkind.” Whether you’re giving feedback or setting boundaries, being honest—kindly—is a form of self- and team-care.

Action: If you’re feeling overwhelmed, try clearly naming one thing you need (e.g., “I need a quick break before signout,” or “I need help closing these notes.”)

🔹 2. Rumble with Vulnerability

Courageous leaders don’t have all the answers—they’re willing to admit when they’re struggling. Vulnerability isn’t weakness. It’s the birthplace of resilience, connection, and innovation.

Action: Check in with yourself and one teammate this week. Instead of asking “How are you?” ask, “What’s on your plate today, really?”

🔹 3. You Can’t Avoid Tough Conversations

Avoiding hard conversations often creates more stress than having them. A difficult but honest moment now can prevent burnout and resentment later.

Action: If something’s been weighing on you—a miscommunication, a boundary crossed—consider scheduling a short, honest conversation. Use “I” statements and be curious, not confrontational.

🔹 4. Lead Yourself First

Before we lead others, we have to lead ourselves—with compassion. That means knowing your values, checking in with your inner critic, and practicing self-compassion instead of perfectionism.

Action: Take 5 minutes today to reflect: What value do I want to show up with today—compassion, curiosity, integrity? How will I live it out in one small way?

In residency, leadership isn’t just about titles—it’s about how we support ourselves and each other through the everyday hustle. Dare to Lead reminds us: Courage is contagious.

You don’t have to do it perfectly. You just have to be brave enough to begin.

Wellness Wednesday Update- July

Happy Wednesday!

Upcoming events:

  • Flourish and Nourish Series! First Session 8/22/2025 12-1pm CC 121. A series where health care providers come together to share a meal and build community. Please RSVP HERE as space is limited. Informational Flyer HERE. 
  • Camden County FREE Concerts this summer: Camden County Rocks | Camden County, NJ Weekly concerts from a variety of music genres right on the Cooper River!
  • Cooper Solution Discounts on local attractions: Entertainment
  • Snack box refill: If you drop your snack box off at 101 Haddon Suite 204, I will refill them for you! There is a box that was dropped off and has been refilled waiting on the table. I don’t know which program as the sticker fell off. 

If you have an event you want uplifted, please email me at bass-maya@cooperhealth.edu

Helpful Links

Wellness Topic: New Academic Year!

Welcome to a new academic year! Whether you’re stepping into residency or fellowship for the first time, returning as a rising trainee, or supporting learners as faculty and staff—this moment marks a fresh chapter filled with new challenges, new opportunities, and, importantly, new chances to prioritize your well-being.

Transitions can be both exciting and overwhelming. It’s okay to feel a mix of emotions right now—whether it’s the thrill of learning or the weight of expectations. As we kick off July, we want to remind you:

🧠 You belong here.
❤️ You don’t have to be perfect.
🤝 You are not alone.

This month’s Wellness Tip:
Start small. Build micro-habits that center you. Drink water between patients. Take five deep breaths before sign-out. Ask someone how they’re doing—and really listen. These moments matter. They can help keep burnout at bay and bring presence to your practice.

To our new interns and fellows: We’re so excited to welcome you! You’ve worked hard to be here, and we are committed to supporting your growth in both medicine and life.

To our returning trainees and faculty: Thank you for continuing to show up with compassion and wisdom. Your leadership and example set the tone for our learning environment.

Let’s start this year with kindness—to ourselves and to one another.

Wellness Wednesday Update- June

Happy Wednesday!

Upcoming events:

  • Camden County FREE Concerts this summer: Camden County Rocks | Camden County, NJ Weekly concerts from a variety of music genres right on the Cooper River!
  • Cooper Solution Discounts on local attractions: Entertainment
  • Snack box refill: If you drop your snack box off at 101 Haddon Suite 204, I will refill them for you! There is a box that was dropped off and has been refilled waiting on the table. I don’t know which program as the sticker fell off. 

If you have an event you want uplifted, please email me at bass-maya@cooperhealth.edu

Helpful Links

Wellness Topic:  Healthy Summer Eating Tips! 

Summer is a season of sunshine, movement, and fresh produce — making it a perfect time to reset and refocus on healthy eating. Whether you’re navigating long hospital shifts or enjoying a well-earned day off, fueling your body with nutritious food can help improve energy, mood, and overall wellness.

Here are a few quick tips to help you eat well this summer:

🍓 Take Advantage of Seasonal Produce
Summer fruits and veggies like berries, tomatoes, corn, zucchini, and leafy greens are packed with nutrients. They’re also easier on the wallet and taste better when they’re in season! Try adding them to salads, wraps, or smoothies.

💧 Hydrate, Hydrate, Hydrate
With the heat and humidity, staying hydrated is key. Water is always best, but for some variety, try infusing it with citrus slices, cucumber, or mint.

🥗 Think Light and Balanced
Hot weather can make heavy meals feel sluggish. Go for lighter meals with a balance of fiber, protein, and healthy fats — like grilled fish or tofu with a big side of veggies and quinoa.

⏱️ Prep Smart, Snack Smarter
Busy schedules can make healthy eating a challenge. Consider prepping easy grab-and-go options like cut-up fruit, trail mix, or hummus with carrots. Keep a few non-perishable options in your work bag or locker.

☀️ Eat Outside When You Can
Eating outdoors (even just for 10 minutes) can boost your vitamin D, improve your mood, and give your brain a mini reset.

Remember, nourishing your body is an important part of taking care of yourself — and every small step counts. 

Wishing you a vibrant, flavorful, and healthy summer ahead 🌞

Wellness Wednesday Update – May

Upcoming events:

Helpful Links

Wellness Topic:  

As we step into May—a month of transitions, celebrations, and growth—I want to take a moment to acknowledge the incredible work you’ve all done this academic year. Whether you’re approaching the end of intern year, preparing for graduation, helping onboard new team members, or supporting residents as faculty and staff, this season brings both reflection and renewal.

Wellness Tip of the Month: Make Room for Micro-Rest

In a field that demands so much of our energy, we often overlook the value of small moments. This month, try to build in micro-rest—brief but intentional pauses that allow your mind and body to reset. Just 2–5 minutes of stepping outside, closing your eyes and breathing deeply, stretching, or listening to a favorite song can lower stress hormones and boost focus.

Think of it as a reset button in the middle of your day.

🌿 Looking Ahead:

  • Graduating residents: Take pride in all you’ve accomplished. Be gentle with yourselves as you navigate the upcoming transitions.
  • Incoming residents and fellows: We’re so excited to welcome you to this community. Your wellness matters, and we’re here to support you.
  • Everyone else: Thank you for keeping the system running with compassion and strength. Let’s continue building a culture that makes space for humanity and health, not just productivity.

Take care of yourselves—and of each other.