The power of microbreaks

But what about those times when you feel the tension building in your shoulders or a knot forming in your stomach and taking time off is not an option?

Is the only option to push through, staring longingly at the holiday photos of friends before returning to a busy clinic?

In this feature, OT outlines an alternative approach: carving time out of each day to step away and gain a sense of perspective.

Locum optometrists shared their insight on the brief activities that enhance their wellbeing during the working day. The mini-mini break serves to restore balance – no passport required.

One minute: breathing, stretching and tidying

Locum optometrist, Kam Sandu, described her approach to OT if she has a minute spare between patients.

“After each patient, I take a brief moment to pause before diving into the next appointment. Sometimes I’ll sit quietly with a drink. That brief pause helps me mentally reset before my next patient,” she said.

For locum optometrist, Jas Bahra, a free minute in her working day is used to stand up and move.

“As optometrists, we can spend hours sitting in a dark room, concentrating intensely and moving from one patient straight onto the next,” she said.

If Bahra feels herself becoming stiff, she will stand up, stretch her back, roll her shoulders and physically move away from her computer.

“Even a minute can interrupt that feeling of being ‘stuck’ in the testing room,” she observed.

Jas Bahra, locum optometrist

Jas Bahra, locum optometrist

Using a free moment to keep organise his workspace helps to restore a sense of calm for Frank Eperjesi.

“I will tidy my desk, put trial lenses back in place and check my tie. Having my room clean and tidy gives me a sense of wellbeing,” he shared.

Locum optometrist, Usman Beg, takes a minute to focus on his breathing after a challenging patient interaction or during a pause in a busy clinic.

“Box breathing, alongside a simple mantra, affirmation or grounding thought helps me to reset before seeing the next patient,” Beg shared.

“Early in my career I even kept stationary with affirmations on it which were great for easing nerves and brightening my day,” he said.

Locum optometrist, Priya Teli, also uses box breathing to restore calm in her working day.

“I will inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. This simple breathing technique helps regulate my breathing, reduce stress, and restore a sense of calm,” she said.

Locum optometrist, Jason Searle, shared with OT that as well as focusing on his breath when presented with a brief pause in his working day, he practises the 20-20-20 rule.

“Now that I am approaching emerging presbyopia, this habit keeps me focused, reduces asthenopia late in the day, and forces my eyes off the screen,” he said.

There are little pockets of joy folded inside the most mundane of things

Five minutes: a cup of tea and a chat

When Bahra has five minutes free she will use the time to make a cup of tea or chat with a colleague. She observed that connection can often serve as a reset.

“A quick chat with someone on reception or the dispensing team about something completely unrelated to optics can pull me out of my own head,” she said.

“I think we underestimate how intense clinical concentration can be. Sometimes five minutes of being Jas rather than ‘the optometrist’ is enough to bring me back into the room feeling lighter,” Bahra shared.

Locum optometrist, Charlie Vincent, will use a spare five minutes in clinic to go through the trial lens cases polishing the lenses.

“Not only does it help me make sure that they are all complete and correctly located for the efficiency of my test, but it speeds up the test by ensuring the lenses I put in during an exam are already clear,” he said.

A classic British pastime is the activity of choice for Eperjesi – he would use a short break to make a cup of tea.

“It hydrates me and gives me a few minutes rest,” he said.

Sandhu will use five minutes to leave the testing room and walk around the practice, catching up with colleagues if they are free.

“The movement from walking around helps shake off any stiffness that can build up in my neck, shoulders and back after long periods at the slit lamp or computer,” she said.

Searle shared that his approach to locum optometry is to act as a ‘resident for the day’ rather than transient locum.

“Five-minute gaps are invaluable for connecting with the practice team,” he said.

“Fulfilling my social needs this way significantly enhances my wellbeing. Working across several practices without the usual perks of employment can feel isolating, so building rapport ensures I feel included,” he said.

Sometimes five minutes of being Jas rather than ‘the optometrist’ is enough to bring me back into the room feeling lighter

10 minutes: fresh air, colour walks and connection

Bahra will use a spare 10 minutes to get some fresh air – even if this involves simply walking down the road and back.

“I find movement really helps me think and regulate. When you’ve been in a dark testing room, stepping outside, seeing daylight and looking into the distance is a reset in itself,” she said.

During his lunchbreak on a particularly hectic day, Vincent will take 10 minutes for a ‘colour walk’ – a mindful activity where he looks for a particular colour on his stroll through the town he is in.

“If red, for example, I may see it on peoples clothing, letterboxes, shop windows and buses, or in places I wouldn’t usually look – such as in the surrounding architecture or down side streets,” Vincent shared.

He added that a colour walk is a fun task to reground himself with before the start of the second half of a busy shift.

“It feels therapeutic to see unfamiliar areas and find my way around whilst having a reason to not be checking my phone the whole way,” he said.

Beg describes a 10-minute break as “perfect for catching up with colleagues.”

“One of the joys of locum work is meeting people from every imaginable background. Everyone has a story to tell, whether it’s about their career, family or weekend plans,” he said.

“I also love hearing different regional accents – after years of travelling around the UK for work, I still think a Welsh accent is one of the most relaxing things to listen to,” Beg shared.

30 minutes: exploration, podcasts and pockets of joy

Bahra told OT that during a 30-minute break in her working day, she will make an effort to change her environment completely.

“I've definitely been guilty in the past of eating at the computer, checking messages or using my lunch break to catch up on everything else in my life. The problem is, your brain never actually gets a break,” she said.

“For me, movement, daylight and a little bit of human connection restore me far more than sitting and scrolling on my phone, although of course I’m guilty of this at times too,” Bahra added.

Beg will use a 30-minute break to go for a walk – sharing with OT that one of the advantages of working as a locum is exploring new places he may not have otherwise visited.

“I've wandered through villages, explored unfamiliar town centres and stumbled across historic landmarks that I never knew existed,” he said.

“Stepping outside, moving my body and exploring somewhere new clears my head far more effectively than sitting in the staff room. I return feeling refreshed, calmer and ready for the rest of the day,” Beg noted.

Eperjesi also takes the opportunity to get outside during a half hour break. He shared that taking time to look around and have a chance conversation with someone helps to bring a sense of balance to the working day.

“There are little pockets of joy folded inside the most mundane of things,” he observed.

For Vincent, reading helps to restore a sense of calm during a break in the working day.

“I have begun bringing two books into work – one is non-fiction and one is fiction. To replace doomscrolling on social media with something that feels productive and enjoyable has been a big boost during my transition into locuming,” he said.

With 30 minutes available, Teli will have her lunch away from her clinical workspace.

“If possible, I will combine this with a walk or listening to a podcast. Taking proper time away from work allows me to recharge mentally and physically, helping me maintain empathy, attention to detail, and resilience for the rest of the day,” she reflected.

Searle shared with OT that a past experience of burnout has made him mindful about prioritising his own needs during the working day.

“I make it a priority to eat, drink, and properly reset so I can tackle the afternoon calmly. A brief walk outside the practice provides a complete change of scenery that instantly clears my mind,” he said.