Author: Maya

Wellness Wednesday- June

Upcoming events:

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

Helpful Links

·                     New Link for Discounted daycare: Bright Horizons For Cooper Housestaff

·                     Residents’ guide to accessing Primary Care at Cooper: New added session Mondays 6-8pm in 3 Cooper Suite 104 Infor attached and here: ​​​​Wellness Resources for Trainees.pdf​​​​

·                     Cooper GME Wellness Page: https://wellness.cooperhealth.org/gme-wellness/

·                     Cooper Wellness Page: Compassion & Resiliency Experience (C.A.R.E.) Program

·                     Cooper’s Community Resources: Cooper Unite

·                     Cali Courses for Professional Development: http://portal/Departments/CALI/CALI%20Catalog/Forms/AllItems.aspx

Wellness Tip: Managing Change

June arrives with a familiar energy in academic medicine—transition, growth, and a whole lot of change. New roles, new teams, new expectations. For some, this is exciting. For others, it can feel uncertain or even overwhelming.

This month, I wanted to ground us in a simple but powerful framework from Who Moved My Cheese? by Spencer Johnson—a short, memorable story about how we respond to change.

🧀 The Big Idea

The “cheese” represents what we value—success, routine, confidence, relationships, identity in our role. When that “cheese” moves (and in June, it often does!), we each respond differently.

The key message: change is inevitable—but how we respond is within our control.

Actionable Takeaways for June

1. Notice It Early

“The quicker you let go of old cheese, the sooner you find new cheese.”

  • Pay attention to small shifts—workflow changes, new expectations, new team dynamics
  • Name what feels different instead of ignoring it

Try this: At the end of the week, ask yourself: “What changed this week?”

2. Expect Discomfort—but Don’t Stay Stuck There

  • Feeling unsure in a new role is normal (and expected!)
  • Growth and discomfort often travel together

Try this: When something feels hard, reframe it as: “This is me learning, not failing.”

3. Take Small, Forward Steps

  • Progress doesn’t require a perfect plan—just movement
  • Confidence follows action, not the other way around

Try this: Identify one small thing each day that moves you forward (ask a question, try a new approach, introduce yourself to someone new)

4. Stay Curious Instead of Defensive

  • Change can trigger resistance—but curiosity opens doors
  • Ask: “What might this new situation teach me?”

Try this: In a challenging moment, replace “Why is this happening?” with “What can I learn here?”

5. Don’t Navigate Alone

  • Transitions are easier when we lean on each other
  • Your peers, seniors, faculty, and leadership are all part of your support system

Try this: Reach out—check in,  ask for help, or just share how things are going

Final Thought

June is a month of movement. While change can feel destabilizing, it is also where growth, connection, and new opportunities begin.

You don’t have to have it all figured out. Just keep moving forward. We’re here with you every step of the way.

With appreciation for all that you do,

Wellness Wednesday -May

Upcoming events:

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

Helpful Links

·                     New Link for Discounted daycare: Bright Horizons For Cooper Housestaff

·                     Residents’ guide to accessing Primary Care at Cooper: ​​​Wellness Resources for Trainees.pdf​​​

·                     Cooper GME Wellness Page: https://wellness.cooperhealth.org/gme-wellness/

·                     Cooper Wellness Page: Compassion & Resiliency Experience (C.A.R.E.) Program

·                     Cooper’s Community Resources: Cooper Unite

·                     Cali Courses for Professional Development: http://portal/Departments/CALI/CALI%20Catalog/Forms/AllItems.aspx

Wellness Tip: The “2-Minute Reset” Between Patients

In a high-volume academic medical center, your day is rarely under your control—but small, intentional resets are. One of the most evidence-informed and sustainable strategies for reducing burnout and improving performance is building micro-recovery moments into your day.

What is a 2-Minute Reset?

A brief, structured pause between clinical tasks (patients, consults, charting blocks) to deliberately reset your nervous system.

Why it works

  • Reduces cognitive overload and emotional carryover between patients
  • Improves attention, empathy, and clinical decision-making
  • Helps prevent end-of-day exhaustion from cumulative stress

How to do it :

Pick one transition point in your day (start small):

  • Between patients
  • After a difficult interaction
  • Before opening your inbox or notes

Then do one of the following for 2 minutes:

  1. Physiologic reset (fastest impact)
    • Inhale for 4 seconds → exhale for 6–8 seconds
    • Repeat for 6–10 breaths
    • (Long exhales activate parasympathetic response)
  2. Cognitive reset (clears mental clutter)
    • Ask yourself: “What do I need to let go of from the last patient?”
    • Then: “What matters most for the next one?”
  3. Physical reset (especially on inpatient or procedural services)
    • Stand up, roll shoulders, stretch neck/back
    • Take 10 steps away from your workstation if possible
  4. Connection reset (builds culture, not just resilience)
    • Quick check-in with a colleague:
      “That was tough—are you doing okay?”

Implementation (Make it Stick)

  • Anchor it to an existing habit: e.g., after you sign a note or sanitize your hands
  • Make it visible: write “RESET” on your rounding list or workstation
  • Normalize it: encourage co-residents, fellows, and attendings to do it together

Bottom line

Wellness in medicine is not found in large, occasional interventions—it is built through small, repeatable practices embedded in real workflows. A 2-minute reset won’t change your schedule, but it can meaningfully change how you move through it.

GME Wellness Wednesday-April

Upcoming events:

·                     Schwartz Center Rounds: 4/7 Noon CC121. More information can be found here: Schwartz Rounds – Home

·                     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! We can refill it once a quarter!

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

Helpful Links

·                     New Link for Discounted daycare: Bright Horizons For Cooper Housestaff

·                     Residents’ guide to accessing Primary Care at Cooper: ​​Wellness Resources for Trainees.pdf​​

·                     Cooper GME Wellness Page: https://wellness.cooperhealth.org/gme-wellness/

·                     Cooper Wellness Page: Compassion & Resiliency Experience (C.A.R.E.) Program

·                     Cooper’s Community Resources: Cooper Unite

·                     Cali Courses for Professional Development: http://portal/Departments/CALI/CALI%20Catalog/Forms/AllItems.aspx

Wellness Tip: Finding your Strong Ground

This month’s Wellness Wednesday draws inspiration from Strong Ground by Brené Brown—a powerful exploration of how we stay steady, resilient, and values-driven in the midst of uncertainty. In graduate medical education, where the ground can often feel anything but steady, her insights offer both clarity and practical guidance.

Key Takeaways

1. Grounding in Values, Not Noise
In high-pressure environments, it’s easy to anchor ourselves to external validation—evaluations, metrics, expectations. Brown reminds us that true stability comes from being deeply rooted in our core values.
Takeaway: Identify 1–2 values that guide your work (e.g., compassion, integrity, curiosity) and use them as your internal compass, especially on difficult days.

2. The Courage to Be Seen (Even When It’s Hard)
Vulnerability is not weakness—it is the birthplace of growth, connection, and innovation. In medicine, this may look like asking for help, naming uncertainty, or acknowledging emotional impact.
Takeaway: This week, practice one small act of professional vulnerability—ask a question you’ve been holding back or check in honestly with a colleague.

3. Boundaries Are a Form of Care
Strong Ground emphasizes that sustainable service requires limits. Boundaries protect not only our time, but our humanity.
Takeaway: Consider one boundary you can reinforce—whether it’s protecting time off, limiting after-hours charting, or saying no when capacity is exceeded.

4. Staying in the Arena Together
We are not meant to do this work alone. Brown highlights the importance of shared struggle and collective resilience.
Takeaway: Reach out—normalize the hard moments with your team. A quick “That was tough—how are you doing?” can strengthen connection more than you realize.

5. Rest as a Requirement, Not a Reward
Rest is not something we earn after exhaustion—it is essential to showing up fully.
Takeaway: Schedule one intentional moment of rest this week (even 10 minutes) and treat it as non-negotiable.

Action Items for the Month

  • Reflect: What are your top 2 core values right now?
  • Connect: Have one meaningful check-in with a colleague or trainee.
  • Reset: Identify one boundary to protect your energy.
  • Rest: Build in at least one small, intentional pause each day.

In a field defined by constant motion and responsibility, “strong ground” doesn’t mean everything is stable—it means you are anchored, even when things feel uncertain.

With appreciation for all that you do,

Wellness Wednesday- March

Upcoming events:

·                     Schwartz Center Rounds: 4/7 Noon CC121. More information can be found here: Schwartz Rounds – Home

·                     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! We can refill it once a quarter!

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

Helpful Links

·                     New Link for Discounted daycare: Bright Horizons For Cooper Housestaff

·                     Residents’ guide to accessing Primary Care at Cooper: ​Resources for Trainees.pdf​

·                     Cooper GME Wellness Page: https://wellness.cooperhealth.org/gme-wellness/

·                     Cooper Wellness Page: Compassion & Resiliency Experience (C.A.R.E.) Program

·                     Cooper’s Community Resources: Cooper Unite

·                     Cali Courses for Professional Development: http://portal/Departments/CALI/CALI%20Catalog/Forms/AllItems.aspx

Wellness Tip: Match Week

Next week is a special one. Match Week carries a unique energy—anticipation, celebration, relief, and sometimes disappointment. Whether you are awaiting news, mentoring someone who is, or simply remembering your own Match Day, it is a powerful reminder of how meaningful the journey into medicine truly is.

Match Week also offers a moment to pause and reflect on the community that surrounds our trainees. Behind every applicant is a network of mentors, faculty, coordinators, residents, friends, and family who helped them reach this point. The process can be exhilarating, but it can also be emotionally taxing. As educators and colleagues, one of the most important things we can offer this week is presence and perspective.

A few wellness reminders for the week ahead:

1. Hold space for all outcomes.
Match results bring joy for many, but not everyone’s path unfolds the way they hoped. Compassionate conversations and simple check-ins can make a profound difference.

2. Remember the long arc of a medical career.
Match day is only one moment in a lifelong professional story. Growth, purpose, and fulfillment often come from unexpected paths.

3. Celebrate the milestones.
For those matching this week, it represents years of effort and perseverance. Taking time to acknowledge that achievement matters.

4. Reflect on your own journey.
Match Week is often nostalgic. Think about the people who supported you along the way—and consider reaching out to someone who helped you get where you are. A simple text or email goes a long way. 

Finally, wellness in medicine often comes down to something simple: community. Weeks like this remind us that while the path can be demanding, none of us walk it alone.

Wishing everyone a meaningful Match Week—whether you are celebrating, supporting, or remembering your own.

GME Wellness Wednesday-February

Flourish and Nourish was left off of the Wednesday Wellness email.  It is Monday  2/9 in Conference Center 103/104 See attached for information.

Flourish & Nourish sessions are casual spaces for health care providers and learners to come together, share a meal, and connect about the joys and challenges of clinical care. We start with a prompt to help conversation get flowing – the rest of the time is unstructured to eat and relax.

Lunch will be provided and a raffle for fun prizes!

Upcoming events:

·                     Flourish and Nourish  2/9 Noon CC103/104. Flourish & Nourish sessions are casual spaces for health care providers and learners to come together, share a meal, and connect about the joys and challenges of clinical care. We start with a prompt to help conversation get flowing – the rest of the time is unstructured to eat and relax. Lunch will be provided and a raffle for fun prizes!

            Schwartz Center Rounds: 3/3 Noon CC121. More information can be found here: Schwartz Rounds – Home

·                     CMSRU Story slam: 2/17 12-1 CMSRU Auditorium The theme is “The Unexpected Diagnosis.”

·                     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! We just got a new delivery!

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

Helpful Links

·                     New Link for Discounted daycare: Bright Horizons For Cooper Housestaff

·                     Residents’ guide to accessing Primary Care at Cooper: ​Resources for Trainees.pdf​

·                     Cooper GME Wellness Page: https://wellness.cooperhealth.org/gme-wellness/

·                     Cooper Wellness Page: Compassion & Resiliency Experience (C.A.R.E.) Program

·                     Cooper’s Community Resources: Cooper Unite

·                     Cali Courses for Professional Development: http://portal/Departments/CALI/CALI%20Catalog/Forms/AllItems.aspx

Wellness Tip: Thriving in the Dark and Cold Months 

As winter settles in with shorter days and colder temperatures, many of us notice dips in energy, mood, motivation, and sleep quality. This is a normal physiologic response to reduced sunlight and disrupted circadian rhythms — but there are evidence-based strategies that can help us feel more resilient and well through the season.

Here are a few tools shown to make a meaningful difference:

☀️ Prioritize light exposure
Morning sunlight (even on cloudy days) helps regulate mood and sleep-wake cycles. Aim for 15–30 minutes outdoors early in the day when possible. Light therapy boxes are also evidence-based for seasonal mood changes.

🏃‍♀️ Keep moving — gently and consistently
Regular physical activity improves energy, sleep, and mood. Even brief walks, stretching between patients (chair yoga anyone??), or 10–15 minutes of movement count. 

😴 Protect your sleep routine
Consistent bedtimes, reduced screen exposure before sleep, and a dark, cool bedroom support circadian rhythm stability — which often shifts during winter months.

🤝 Stay socially connected
Isolation tends to increase in colder seasons. Scheduling coffee chats, group walks, or quick check-ins can buffer stress and improve emotional well-being. A phone call or facetime can make a big difference!

🧠 Practice cognitive and stress-regulation skills
Mindfulness, gratitude journaling, and brief breathing exercises have strong evidence for reducing stress and supporting mental health — even in short daily doses. Here’s a link to one of my favorite: Bing Videos

🥗 Nourish your body
Balanced meals, hydration, and adequate protein support energy and mood. Be careful of high sugar foods that can lead to midafternoon crashes. 

Winter can feel heavy — but small, consistent habits make a big impact. Even one positive change can improve how you feel and function through the season.

Stay Warm, 

GME Wellness Wednesday: January

Happy New Year and Happy Wednesday!

Upcoming events:

  • Schwartz Center Rounds: 2/3 Noon CC121. More information can be found here: Schwartz Rounds – Home
  • 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! We just got a new delivery!

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

Helpful Links

Wellness Tip:  Making New Year’s Resolutions Stick (One Small Habit at a Time)

As we move into the new year, many of us are thinking about resolutions—often with equal parts motivation and skepticism. One helpful framework comes from Atomic Habits by James Clear, which emphasizes that sustainable change doesn’t come from sweeping transformations, but from small, intentional actions practiced consistently.

A few key action items from Atomic Habits that may help set you up for success this year:

  • Focus on systems, not goals: Goals define outcomes, but systems are the daily practices that actually lead to change.
  • Start small (very small): Habits should feel almost too easy to fail. Consistency matters more than intensity.
  • Make habits obvious, attractive, easy, and satisfying: Small tweaks to your environment and routines can dramatically improve follow-through.
  • Plan for obstacles: Having a “backup plan” helps maintain momentum when conditions aren’t ideal.
  • Build identity-based habits: Instead of focusing on what you want to achieve, focus on who you want to become.

Importantly, just trying something new opens up the opportunity for learning—even if it doesn’t turn into a lifelong habit. Experimentation itself is a success, and each attempt provides useful information about what does (or doesn’t) work for you in this season of life.

To model this, I’ll share my own resolution: I’m aiming to get back to regular meditation to allow me more space between my reaction and actions. My first goal is just 5 minutes a day. If that doesn’t happen, my backup plan is a walking meditation as I walk home from the train each evening. Small, flexible, and realistic.

As always, wellness is not about perfection—it’s about progress, self-compassion, and sustainability. I hope this framework helps you approach the new year with curiosity rather than pressure.

Share your resolutions with me or someone else to be your accountability buddy!

Wishing you a grounded and healthy start to the year,

Warmly,

Maya Bass MD MA FAAFP

(she/her)

Program Director, Cooper/CMSRU Family Medicine Residency Program

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.