WRNMMC, Bethesda, Md.   –   Imagine having the responsibility for fostering health and wellness for the staff of Walter Reed, and you will gain some insight into what it's like to be Sonja Simzak, tasked with keeping the medical center’s teams primed to deliver patient-focused health care to America's active and retired service members and their families.

"It's been an amazing experience," Simzak reflected - recalling the excitement and trepidation of becoming Walter Reed's Health and Outreach Coordinator, serving over 7,000 staff members.

Health and Wellness: The Intersection of Good Habits, Restorative Rest and Positive Relationships

Simzak's energy and enthusiasm are essential in her ability to work with leadership, address staff issues, minimize burnout, and improve resiliency through meaningful and impactful best practices and employee-centric initiatives.

"Each day is a different adventure," Simzak explains as she champions "Walking Wednesdays" or line dancing during the monthly nursing town halls.

Self-Care and Self-Preservation: Keys to Daily and Career-Long Success

"People who gravitate to careers in health care are helpers by nature," admits Simzak, a trained dietician who understands that sometimes saying no is vital to creating and maintaining a healthy work-life balance. "Self-care, self-love, and self-preservation are not selfish actions," Simzak emphasized, especially when caregiving in the workspace and at home.

During the height of the COVID-19 pandemic, Simzak and her husband, a teacher, provided caregiving to their parents. "We really had to focus on improving our communication," Simzak recalled, taking nothing for granted if "we were going to come out on the other side" of an uncertain future fueled by the daily stress of an overwhelmed health care system claiming the lives of patients, doctors, nurses, and other caregivers.

Fostering Camaraderie at Walter Reed

Simzak enjoyed participating in and championing Walter Reed's inaugural 30-Day Happiness Challenge earlier this year, which provided staff with daily suggestions for cultivating joy, rebuilding relationships, and restoring mindfulness.

Many participants said they would continue contacting friends by phone or email, keeping a personal journal, and scheduling time to work out – all of which were best practices outlined in the 30-Day Happiness Challenge.
"A big part of fostering camaraderie is actively listening to the concerns of staff and addressing those concerns in real-time," Simzak said, excited about the success of Walter Reed's recent Rapid Clearing event aimed at reducing staff shortages by eventually condensing the hiring schedule.

Resiliency: It's Not Just a Catch Phrase – It's A Cultivated Mindset and Call to Action

"The best way to promote and maintain resilience would be to make it a priority," advised Simzak, who understands that people do not become stronger through apathy but rather through activity. Whether doing deep breathing exercises while waiting for an elevator, enrolling and participating in a fitness or wellness program, or taking a brain break to restore clarity and creativity, these proactive steps promote health and wellness.

Nutrition Matters

Simzak, who earned her bachelor’s degree in dietetics and clinical nutrition services from Morgan State University before earning a master’s in public health from the University of Tennessee at Knoxville, believes in the "eat your peas" admonition that resonates with many parents.

To keep her family on track, Simzak and her husband meal plan, prep foods in advance, and ensure that their diet includes sufficient protein, whole grains, fruits, and minimally processed carbohydrates.

That said, Simzak is a self-acknowledged foodie who enjoys preparing great meals or dining with friends and family at her favorite restaurants throughout the Greater Washington DC area.