How to avoid premed burnout
Applying to medical school is no small thing. As a pre-med, you're not only navigating challenging coursework but also balancing extracurricular activities, research, volunteer work, and MCAT preparation. It's easy to get caught up in the whirlwind of responsibilities and find yourself on the brink of burnout. However, with the right strategies, you can safeguard your well-being and thrive on this journey to becoming a future healthcare professional.
Before we talk preventing how about we talk about knowing when you’re in too deep. It's essential to know burnout when you see it. It is more than just feeling tired or stressed; it's a state of emotional, mental, and physical exhaustion caused by prolonged stress or overwork. I knew a premed in undergrad who had pokemon go on his phone; it thought the library was his home. That’s not great. Common signs of burnout (and also clinical depression) among pre-med students include persistent fatigue, lack of motivation, cynicism, decreased academic performance, and withdrawal from social activities.
So what can you do to stop yourself from falling into this trap?
Prioritize Self-Care: Make self-care a non-negotiable part of your routine. Allocate time for activities that recharge your batteries, whether it's exercise, hobbies, spending time with loved ones, or simply practicing mindfulness and relaxation techniques. I personally have loved cooking since high school. During college, I baked a lot of bread loaves and during med school I literally made a cooking instagram (@franpongtoro) where I would post pictures and recipe videos I made with Frances. It worked out well because no matter how messed up my schedule was, I would still cook food for myself so I got to easily hold onto that hobby.
Maintain a Balanced Schedule: Strive for balance in your schedule by setting realistic goals and boundaries. Avoid overcommitting yourself to extracurricular activities or taking on more coursework than you can handle. Learn to say no when necessary and prioritize tasks based on their importance and urgency. Don’t spread yourself too thin!!!
Break Tasks into Manageable Chunks: The whole pre-med thing is often overwhelming at times, but breaking tasks into smaller, manageable chunks makes them more digestible. Create a study schedule that incorporates regular breaks and allows for adequate rest and recovery. You wouldn’t train for a marathon by sprinting as fast as you can every day for hours so don’t do that to your brain, you will sprain it.
Cultivate a Supportive Network: Surround yourself with a supportive network of peers, mentors, friends, and family who understand the challenges you're facing. Lean on them for encouragement, advice, and emotional support during difficult times. This can be very hard; not a lot of people will understand all the challenges associated with being a premed or with being a medical student after it. Try to find community amongst each other and don’t be afraid to reach out to us when you feel beat down. We’re here for you.
Seek Professional Help When Needed: If you're struggling with persistent feelings of overwhelm, anxiety, or depression, don't hesitate to seek help from a mental health professional. Therapy can provide valuable coping strategies and support tailored to your individual needs. Everyone should go to therapy. No one thinks twice about an annual physical with their doctor, but yet we don’t treat mental health in the same way. Go to therapy even if you’re feeling fine.
Practice Mindfulness: Incorporate mindfulness practices into your daily routine to reduce stress and promote emotional well-being. Whether it's through meditation, deep breathing exercises, or mindful walking, mindfulness can help you stay present and centered amidst the chaos of pre-med life.
Find Meaning and Purpose: Remind yourself of the reasons why you chose to pursue a career in medicine and reconnect with your sense of purpose. Engage in activities that align with your values and passions, whether it's volunteering at a local clinic, participating in research that interests you, or shadowing healthcare professionals.
Navigating the pre-med path is undoubtedly challenging, but it's also a journey filled with growth, learning, and transformation. By prioritizing self-care, maintaining balance, seeking support, and practicing mindfulness, you can avoid burnout and cultivate resilience on your path to becoming a future physician. Remember that your well-being is paramount, and taking care of yourself is not a luxury but a necessity for success in both your academic and personal life.
