As the calendar has turned to 2022, it’s a time when many focus on wellness and self- improvement. In this article, Peter McDonnell, director and William Holland Wilmer Professor of Ophthalmology at the Johns Hopkins Wilmer Eye Institute, and Cathy Kowalewski, Wilmer Administrator, share what they do to support their own well-being.

How do you practice wellness in your day-to-day life? Is there anything in particular that you do as part of your routine that may be unique or something you look forward to doing?

McDonnell: For some years now, I have been fortunate to live close enough to the hospital so that I can walk to work. The 4.4-mile round-trip gives me a chance to appreciate the city in which I live and also to either think about the tasks ahead of me, as I walk in, or to think about what to make for dinner and stop to purchase the ingredients, as I walk home. Because I am not someone who loves to exercise for its own sake, this is helpful in making sure I get my 10,000 steps in per day. Plus, because I no longer need to own a car, I am hoping that this keeps my carbon footprint low.

What do you during the workday to relieve stress?

Kowalewski: I have found that deep breathing is tremendously helpful to reduce my stress levels — something like breathing in for a count of seven, holding for a count of four, and slowly breathing out for a count of eight. I also try to get up from my desk to take a walk at least a few times per day to see and interact with others when at Wilmer. I enjoy catching up on the latest info and hearing how our teams are doing in their daily work.

McDonnell: I enjoy walking around Wilmer and seeing how things are going. It is a pleasure to see how often Wilmer people offer friendly greetings and are kind to patients and their Wilmer colleagues even in the middle of a busy work day. Whenever I have a break between meetings and can do this, it reminds me that there is a good reason why Wilmer is consistently ranked at the top amongst ophthalmology departments in the world. That reason is the wonderful hard-working and caring people at Wilmer. It makes me feel fortunate to be surrounded by my Wilmer colleagues.

What do you do outside of the workday to relieve stress?

Kowalewski: I strive to take yoga, barre and meditation classes a few times per week in my workout app. This really helps lower my stress and increase my feeling of well-being. I also really enjoy sitting on my patio watching nature or the moving water, since I live near a small river.

McDonnell: Every morning, I set aside a few minutes for some spiritual reflection. I have read that many people find meditation or yoga to be helpful, but my routine is to read and reflect upon what I have read. Then I have been having a cup of coffee with my wife before she heads off to her work as a hospital chaplain. Being married to a chaplain who helps people deal with sad and stressful medical problems of their own or of a loved one sure helps one appreciate the good things in life!

During the pandemic, a lot of “after-hours” activities, such as work-related dinners, have been put on hold. This has freed up time in the evenings for me to try to learn to be a better cook. I usually check out recipes by watching a chef on YouTube before doing it myself and particularly enjoy cooking on my grill. Fortunately, I am married to someone who is willing to try new menu items, is quick to praise when the meal turns out well, and is incredibly reluctant to criticize when my efforts fall short of the professional chefs.

Many of us have multiple responsibilities to juggle both in and out of the office. Do you have any strategies that you use to deal with competing responsibilities, so you avoid feeling overwhelmed?

Kowalewski: This is definitely something that has taken deliberate practice. Over the years, I’ve worked hard to try to remind myself that tomorrow is another day, that not every task on my list will be completed at the end of every day — or even needs to be — and that as long as there’s prioritization and overall progress with the “list,” it’s OK, outside of the urgent issues that must be addressed right away. I also know that I have an excellent team around me who I can rely on whenever needed. I’ve learned that it is a good thing — and OK — to ask for help. I am someone who tends to think I should do a lot myself, but have learned that often others willingly help, may enjoy it, and even appreciate being asked.

Do you have any hobbies? Why are they things you enjoy?

Kowalewski: I enjoy stand-up paddle boarding, canoeing and kayaking in the warmer months, which is great fun either alone or with family and friends. I also enjoy biking outdoors with my husband. I enjoy reading a good book, preferably outside.

I have been a bit of a bird watcher since the mid-80s, when my biology teacher took us on a bird-watching trip. Finally, I love to spend quality time with my good friends and family, particularly my three grandchildren, who are rays of sunshine and complete joys in my life.

McDonnell: I have been reading more history lately, including the history of pandemics throughout the centuries. By comparison to some of the terrible infections that have afflicted mankind (for example, smallpox in the Roman empire and the bubonic plague in the Middle Ages) our current pandemic is actually pretty mild. And while this pandemic has been going on for about two years now, I am reminded that my own parents had to endure a World War that lasted for five years. I have a copy of my mother’s membership card in the United States Cadet Nurse Corps. She helped take care of many injured soldiers. I never heard my mother or father complain about the hardships they encountered during World War II, and I try to learn from the example of Americans in the past who endured great hardships with optimism and determination that the future would be a bright one.

People tell me that learning a foreign language is a good way to keep one’s mind active, and I am trying to learn Portuguese. It is not easy at my age, but learning a different language is fun and also teaches one about the different culture.

My wife is a natural dancer who married someone who is the exact opposite. So before the pandemic we took ballroom dancing lessons and from time to time in the evenings, while dinner is cooking, we put on some music and dance in the living room. It is good exercise for me, and my wife’s talent covers up for my mistakes.