Being a medical school student or resident can be an intense, demanding experience and can create challenges for maintaining a healthy work-life balance. But it is possible. Striking this balance is not just important for your well-being, it’s crucial for your professional development and ability to provide compassionate care. Whether you’re in your first year of medical school or just finishing residency, it’s never too late to start exploring and creating your ideal work-life balance. Here are some practical strategies to help you manage your work-life balance throughout your medical school education:
Recognize the importance of balance
Your well-being is vital for your success in the field. The pressure to excel academically or clinically can often spur feelings of guilt around “taking a break,” but burnout is a real risk. Prioritizing your physical and mental health allows you to be more effective in both your studies and clinical duties, both now and in the future. A few ways to approach this may be to:
- Shift your mindset: Reframe breaks as “recharging” or “investing in my well-being,” rather than labeling them as a “selfish” act.
- Track the results: Ask yourself, “How do I feel after doing this?” to mentally shift from a place of guilt to one of gratitude.
Prioritize time management
Strong time management skills have always been important in higher education, but especially when navigating the rigors of medical school. Here are some strategies to help manage your time more effectively:
- Use a Planner: Map out your week to include both professional and personal commitments. Prioritize time for personal hobbies and connecting with family/friends, as well as including your class schedules, study times, and clinical rotations.
- Create Time Blocks When Studying: Instead of multitasking, use focused blocks for studying or other important activities. Techniques, such as the Pomodoro Technique, can boost productivity by creating intentional blocks of short work, followed by a short break.
- Looking for more tips? Check out the episode from Well Beings, the DMHS podcast series and be sure to subscribe for suggestions on how to promote your mental well-being.
Make time for yourself
Self-care can often take a back seat due to the demands of medical school and residency. Here are some intentional forms of self-care that can help minimize the chances of burnout:
- Exercise regularly: Physical activity is a great way to relieve stress and improve mood. Even short walks or a 10-minute yoga exercise can make a big difference.
- Practice mindfulness or meditation: Incorporating mindfulness practices can help create the time to check-in with ourselves and assess our well-being. Activities like deep-breathing or meditation can help with staying calm and focused, especially during stressful rotations or exam periods. Try this brief, five-minute mindfulness meditation to start your mindfulness journey.
- Pursue hobbies or interests: Being in medical school can be one of the most demanding and fulfilling aspects of our identity. But naturally, we also have other values that help us to feel fulfilled. Take five to 10 minutes to disconnect and enjoy activities that bring you joy — whether it’s cooking, reading or playing music.
By practicing these strategies, you can create a healthier, more sustainable approach to your training. Remember, you don’t have to sacrifice your well-being to be a successful physician. It’s about finding a balance that works for you and understanding that take care of yourself is a crucial part of being the best doctor you can be.
Need to talk?
For trainees: The Department of Mental Health Services is available to provide mental health and personal counseling services to all students, residents and fellows. There are a few ways to access services:
- To request an appointment with the Department of Mental Health Services, send a secure message via the online portal or call 317-278-2383 during normal business hours (8 a.m. to 5 p.m., Monday-Friday).
- For urgent matters, call 317-278-HELP (4357), 24 hours a day, seven days a week. A licensed clinical health specialist will provide an assessment and help direct you to appropriate treatment options based on the situation. You may also call on behalf of a trainee if you are a family member, friend or colleague concerned about their well-being. You may call anonymously, if desired.
TimelyCare is an additional mental health service available to all Indiana University School of Medicine students, residents, and fellows. As a national telehealth provider, TimelyCare offers immediate support, scheduled counseling sessions, and a variety of digital resources. Every IU School of Medicine trainee is entitled to up to nine complimentary sessions, with the option to access more if needed.
For IU Health employees:
- Indiana University Health Physicians Employee Assistance Program.
- IU Health Spiritual Care and Chaplaincy Services; call 317-962-8611.
- National Crisis Hotline; call or text 988 (available 24/7).
For IU employees:
- The IU Employee Assistance Program provides 24/7/365 access to licensed mental health counselors via SupportLinc or 888-881- LINC (5462) for IU School of Medicine team members and their households.
Access to Anthem LiveHealth Online is included with your IU-sponsored medical coverage. This service allows you to engage with a mental health provider via telehealth using your IU insurance provider.
