Caring for caregivers: What OB-GYNs are doing to protect their mental health at work

Published: 18 Feb 2026

Clinical work is demanding in ways that are hard to fully capture on paper. In MedScape’s 2025 Physician Mental Health & Well-Being report on a net basis, 47% of the doctors surveyed said they felt burned out, and 24% experienced depression.¹ Obstetrics and gynecology in particular can take a toll.

“Long hours on call, long hours in the office, taking care of high-risk patient populations with complex medical or social issues can be draining — mentally, emotionally, and physically,” says Dr. Angela Jones, obstetrician–gynecologist (OB-GYN) and attending physician at the Jersey Shore University Medical Center, New Jersey, US. “Not to mention, a lot of female OB-GYNs also have their own families to tend to at home.”

As noted by Dr. Sara Twogood, obstetrician–gynecologist at Cedars-Sinai Medical Group, California, US, physicians are rarely taught stress-reduction or coping strategies during training. “But when we are our best selves,” she says, “we can give better care to our patients.” Calmer minds can enable more productive consultations, support clearer clinical decision-making, and help clinicians show up more fully.

Of course, clinician burnout can’t be solved by individual acts of self-care alone. Systemic challenges — from medical school debt to staff shortages — place enormous pressure on clinicians, and meaningful change must be addressed at an institutional level. Still, many OB-GYNs lean on evidence-based mental health practices that can help reduce stress in the moment and buffer against burnout over time.

With that in mind, Dr. Jones and Dr. Twogood — who both sit on Flo’s medical advisory board — help us explore some simple techniques that can be slipped into a busy schedule: from mindfulness and gratitude to deep breathing and beyond.

Focus on the present with mindfulness

Mindfulness practices — which involve intentionally focusing on the present moment — have been proven to improve the psychological well-being of health care professionals.²

In clinical practice, it’s all too easy to mentally replay stressful events or ruminate over outcomes that might have gone differently in order to anticipate future stressors. “But focusing on things that have already occurred only causes more stress or strife, and focusing on the future can cause unnecessary anxiety,” says Dr. Jones. “It does me no good expending time or energy on things that are beyond the scope of my control. So I try to stay in the present.”

There are many simple ways to factor mindfulness into your daily life. Dr. Jones meditates every morning, which can take as little as five minutes with a simple guided meditation app. Or, if you’re feeling overwhelmed at work, try a grounding technique to return your attention to the here and now.

The 5–4–3–2–1 method, for example, is quick, easy, and can be done anywhere. It involves using your senses to list things you notice around you: You might start with listing five things you hear, then four things you see, then three things you can feel, two things you can smell, and one thing you can taste.³

Make an effort to notice the little things you might not pay attention to, such as the texture of a chair, the details of the pattern in the carpet, or the hum of equipment.

Reset the nervous system with deep breathing

Deep breathing is one of the most immediate tools we can all use to manage stress. Slow, controlled breathing lowers your heart rate and activates the parasympthetic nervous system, signaling to the body that it is safe.⁴

Similarly, breathing techniques for combating stress take just a few minutes and can be done anywhere. Dr. Jones builds them into her regular daily routine, which typically brings the most benefit.⁵ But they can be just as useful in acute workplace moments, following unexpected complications, during transitions between appointments, or even right before you walk into a room.

“I literally just stop and take three slow, deep breaths,” says Dr. Twogood of her approach. “It sounds simple — almost too simple to help — but it slows my body and mind down and helps me re-center.”

Breathe in through your nose and out through your mouth, counting steadily from one to five with each breath. And let your breath flow as deep down into your belly as is comfortable, without forcing it.

Practice gratitude to shift perspective

Mindfully reflecting on what you’re grateful for can reduce feelings of stress and anxiety.⁶ In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase and a 35% reduction in depressive symptoms.⁷ It can be as simple as taking a moment to list three things you’re grateful for in your head, write them in a journal, or share them with someone.

“I practice gratitude prior to the start of each workday in my office by reflecting on the opportunity to serve women,” says Dr. Jones. But it can be especially helpful in the wake of an overwhelming moment at work, too.

“When I need to ground myself, I find a private place where I can take a few moments to myself,” says Dr. Twogood. “I take a few deep breaths and try to have a moment of gratitude for something outside of that moment — such as thinking of my family and kids or looking at pictures on my phone from a recent vacation. It helps me remind myself of a larger perspective.”

Remember the importance of connection and support

In 2023, Medscape found that two-thirds of doctors (61%) said that work always or sometimes gets in the way of maintaining friendships.⁸ But we know that friendship and connection is vital to preserving our mental health and keeping anxiety and depression at bay.

Even when you’re busy, try to find small moments of downtime to connect with someone — whether it’s a friend, family member, or colleague. For example, “I speak with my father every morning on my way to work,” says Dr. Jones. “This provides spiritual grounding, too, as my father is a pastor.”

As for during the workday, “I have a couple of trusted, close colleagues with whom I can talk about emotional or intense encounters I’ve had, which is incredibly helpful,” says Dr. Twogood.

Make the most of life outside of work

It’s no secret that work–life balance can be a struggle for busy OB-GYNs. For a deeper dive on how to work on that balance, Flo’s guide for clinicians can help. But ultimately, boundaries are crucial. “Home is my safe space,” says Dr. Jones. “Work is work, and private time is for me. The two very rarely cross paths.”

Research shows us that people with hobbies generally report better health, more happiness, and fewer symptoms of depression than those without.⁹ Dr. Twogood testifies to that.

“For me, it’s been incredibly important to have interests outside of medicine,” she says. “I hand-pour candles into molds I have made. I also do jewelry metalsmithing. I am a voracious reader, especially fiction and good storytelling. Doing each of these activities helps stimulate my mind in a different way than my job and reminds me there is more to me than being a doctor.”

Find small changes that are sustainable

The trick is to find ways to incorporate practices that feel quick, easy, and restorative for you — rather than “wellness” simply becoming one more chore on your long to-do list. So it’s worth reflecting on any small things that you can enjoy and stick to consistently.

For example, “I have lavender diffusing in my office,” says Dr. Jones. “This scent greets me whenever I enter my office space in between seeing patients and provides a sense of calm.”

Other ideas might be listening to mindfulness podcasts or soothing music in between seeing patients, getting outside for a walk on your break (even better if you can do it in a park or a nature-rich setting), or finding five minutes here and there for some journaling.

While practices such as these may not be cure-alls, they are proven to offer support when used consistently — whether as part of a daily routine or during particularly difficult moments at work.

Amid packed schedules and systemic constraints, it’s understandable if self-care feels difficult to prioritize. But ultimately, “You find time for things that are important,” says Dr. Jones. “If mental health is important to you, you have to make opportunities to incorporate this into your practice.”

Finally, she adds, “Learning to ‘go with the flow’ is essential. Things will always come up. What we do is very dynamic, so allowing some flexibility to take care of your own mental and physical health is doable, if you want it to be.”

How Flo can support clinical conversations

Flo offers a complimentary OB-GYN Co-Care Pack, designed to provide your patients with trustworthy, expert-reviewed education and tracking tools.

Request your Co-Care Pack to access materials tailored for your clinic and your patients.