Wellbeing in Medical School
Written for Inside the Match
What does it mean to be well? The CDC states that the general agreement is “well-being includes the presence of positive emotions and moods (e.g., contentment, happiness), the absence of negative emotions (e.g., depression, anxiety), satisfaction with life, fulfillment and positive functioning.” Okay, but how do you accomplish it in medical school? I know it took me a while to figure this out, and I am still working on it every day.
First, it helps to understand the different components of your overall well-being. For that, check out the wheel below designed by the American College of Emergency Physicians (ACEP) and from their more comprehensive guide here. It is an excellent representation of how much goes into maintaining well-being, especially for medical students and physicians.
Sourced from American College of Emergency Physicians
Here is a list of potential quick and easy ways to focus on wellness since time is so precious in medical school. As you read, consider what would work best for you. Everybody has different preferences, likes, and dislikes.
Emotional. This is an understanding of one’s feelings and emotions, constructively expressing them, and possessing the ability to cope with challenges and stress in life as they appear.
Mind-body methods. Things like meditation, mindfulness, focused breathing, etc. If you want to see the science, a recent NIH digest compiled it for you! There are so many ways to do this out there, so search for some methods that work for you. Apps you may have heard of include Calm and Headspace.
Journaling. Not a pen and paper person? Some recommended apps include DayOne (macOS and iOS) and Diarium (Windows, Android, macOS, iOS). Daylio even allows you to communicate visually with different smiley faces and icons.
Affirmations. Don’t discount the power of positive thinking, whether through quotes or simple, uplifting affirmations. For example, one I like is “Inhale confidence, exhale doubt.”
Counseling. If you are struggling to the point that it affects your functioning, seek help, whether through the school counseling center or somewhere outside the hospital system. In the end, mental health and taking care of YOU is the most important priority.
Physical. Make choices that support your overall physical body, health, and safety, and avoid habits that could have a negative impact.
Exercise. Taking a brief walk outside the library, around your home, or in the gym can help.
Sleep. Try to sleep at least 7 hours a night, aiming for 7 - 9 hours. I know it is hard to do this, but even if you haven’t reviewed that last lecture the night before an exam, getting the appropriate amount of sleep will likely bring a better outcome than staying up later.
Nutrition. This one was and still is difficult for me, but especially during third-year rotations. Try your best to eat a balanced diet through meal prepping weekly, subscribing to meal kits, etc.
Tobacco, Alcohol, Drugs. I’m not going to say much here. But, I’m sure you all know the recommendations, so just keep them in mind!
Occupational. This involves personal fulfillment through your career or academics, all while maintaining a work-life balance. Not many things to say that you probably haven’t already done, so focus on the balance between school and your personal life.
Time management is vital here.
Follow interests in your specialty choice, research, academic interests, etc.
Financial. Security and satisfaction with your finances are important, but I know this is hard to do while paying to take on the immense workload of medical school.
Budgeting is a good place to start to ensure you feel secure. There are plenty of websites, apps, and even just standard Excel. There are many methodologies out there to achieve this, so you feel your best in this area.
Spiritual. This refers to beliefs and values you hold that give you a sense of purpose when your actions align with them.
Volunteering. There are always places to volunteer, both through your school and in the community. For me, peer mentoring was my favorite activity, and I loved helping fellow students.
Faith. If you practice and find peace and joy in a particular religion, take the time to continue while in school.
Social. Developing connections, a sense of belonging, and a support system are imperative in medical school.
Make time for friends and family. Lean on each other. Reach out to others. Find people who genuinely support you. It will be highly beneficial.
Intellectual. The last spoke is related to maintaining and expanding your knowledge, skills, and abilities. You are already doing this. You’re in medical school! However, sometimes there are ways to do this outside the classroom too.
Hobbies. Take the time to continue what you enjoy doing that stimulates your mind, whether reading, music, puzzles, etc.
So there it is. It is undoubtedly easier said than done. However, take the time to brainstorm ways to maintain what you are doing and try new things to improve your well-being. In the end, we are all human. We need to take care of ourselves first to take the best care of patients.
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