Wellness Recipe for the Struggles

Nurturing yourself is not selfish - it is essential to your survival and well-being.

- Renee Peterson Trudeau

What is wellness?

Nowadays, there has been a huge focus on "wellness" in the news media, in healthcare, and on social media. I have found that "wellness" means many different things to many people. For some, wellness is exercise and eating right. It's yoga, meditation, or cooking. For others, it is getting through a day without crying or yelling. It is showering. It is spending time outside. It can be spending time with family, gardening, playing with animals, writing, reading, sleeping, and so much more. It basically comes down to this:

Wellness is what makes you well. It is what helps you cope. It resets your mind, grounds your soul. It makes you feel more YOU.

Medical school has forced me to find my wellness. Before starting medical school, I did not struggle with stress to this extent. Yes, I stressed over exams in undergrad, I went through bad breakups, I worried about my appearance or finances, but I had never faced the workload or stress level I am facing now, today.

Now, I spend 8 hours a day in class, and another 6 studying at night. I barely have time to cook or exercise, things that I used to do to decrease stress. I worry that I am not learning what I am supposed to be and I worry about loans and finances. I worry that I am falling behind my peers, that I am not cut out to be a doctor. I worry about my fitness level, my appearance, the cleanliness of my apartment; basically anything that I can worry about, I do. My mind was so scattered. I could not focus on anything, studies or otherwise.

Something had to give. I was driving myself crazy. I had a panic attack during an exam. I knew I was reaching my breaking point because I was doubting everything I knew about myself. I knew my limit. I needed to stop.

So, I set out to fix me. I went to the school psychologist. I learned how to meditate, how to box breathe, how to fix my focus when my mind was wandering. I started doing yoga. I now make sure I go to the gym or run three times a week. I set times for studying, and not matter what I accomplish, I stop when its time to stop. I eat three meals a day. I cuddle with my cat and talk to my friends, about not school.

Time, you ask? Yes, these things take up time. But my time is now better spent. Instead of spending 5 hours "studying" where only an hour of it is productive because I am anxious and unfocused, I work out for 1, cook and eat for 1, and study for 2, and it's a productive study.

That is my wellness recipe. It may not work for everyone, but the take home point is the same. YOU matter. Taking care of YOU is the most important thing. Find out what works for you.

Physician burnout is REAL and it is so scary. We are letting wonderful people who spend huge portions of their lives giving back to others crumble and break under pressure, stress, politics, finances, and life. It is our duty, as students, doctors, healthcare professionals. blog-readers, and decent human beings to take care of one another. If you seem someone struggling, reach out. If you notice someone's absence, find them. Help and love one another. It's the best we can do.

I hope my story helped some of you who are struggling. I hope you can make your own wellness recipe and find what works for you. You are not alone, and Tiny Doc is always here if you need a lending ear!

Some things I want to point out:

Box breathing

How to: many variations, but the one I use is breathe in for 4 seconds, hold for 4 seconds, out for 4 seconds, and hold out for 4 seconds. Then repeat. Some people can do way longer, like box breathing with 10 seconds, but these tiny lungs cannot! Also, make sure you are belly-breathing for this!

What it helps: for me, it helps me focus, it calms my nerves, it slows my heart rate. I use it in tests when I'm panicking, when I feel myself getting distracted while studying, and even if I just get spooked by something!

Exercise

How to: I usually try to spend 30-60 minutes exercising, including stretching. I tend to do some cardio, such as run or elliptical, and then a little bit of free weights, and then stretch! I am by no means a fitness expert, so take this with a grain of salt.

What it helps: You feel better! Endorphins! I always feel better after I work out, no matter how much I did not want to go in the first place!

Meditate

How to: I recently started including this in my wellness recipe, and let me tell you, it works! Sometimes I use guided meditation from apps like Happy Not Perfect and Oak, but most of the time I sit, with my eyes closed, breathe deep in through my nose and out through my mouth and just clear my mind. Only focus on your breathing. It takes practice, and you will probably feel awkward and silly at first (I know I did), but let me tell you, it works!

What it helps: improving focus, calming anxious feelings, and helps me get to sleep!

What's your wellness recipe?