Few students have more stress than those in medical school. The toll of studying to be a doctor has been in the news recently because of the increasing number of medical school students who fall victim to substance abuse or attempt suicide because the pressure becomes too great. While some medical school students struggle with underlying mental disorders that are exacerbated by stress, others develop acute or chronic stress. One of the ways medical students can combat the stress associated with their studies is to consistently practice coping techniques. We share three of the most effective strategies for medical students here.
1. Acknowledge the stress
Acknowledging your stress is the first step toward managing it. By recognizing it as a problem, medical students will be able to take steps to deal with it in healthy ways. Rather than turning to alcohol or drugs when they feel like they can’t handle the pressure or deal with the workload, medical school students can take a deep breath and recognize those feelings are caused by stress and work through them in constructive ways.
2. Maintain a healthy routine
A demanding medical school schedule can result in students developing unhealthy habits such as eating junk food, downing energy drinks, skipping workouts, and failing to get enough sleep. One of the best ways to manage stress is to maintain a healthy routine that includes exercise, a balanced diet, and at least seven hours of sleep each night.
Exercise combats stress because the physical activity boosts endorphins, which make us feel good. Exercise also gives the brain a break from studying and worrying because the mind focuses on the exercise activities rather than the worrisome aspects of being a medical student. Energy also relieves tension and helps the mind focus on tasks better, which makes studying and working easier. Finally, exercise is a highly-recommended way to manage stress because it relieves depression and anxiety symptoms while improving sleep.
A healthy diet also reduces stress. Foods that are high in salt, sugar, and unhealthy fat make people feel lethargic and drain their energy as the body attempts to digest them. Caffeine and sugary foods and drinks make it difficult to sleep and often cause people to crash. On the other hand, foods that are low in saturated fat, low in added salt and sugar, and high in fiber boost energy levels and the immune system. High-fiber foods boost serotonin, a hormone known for relaxing people. Additionally, foods that are high in fiber are more filling and prevent late-night binge eating of comfort foods. Healthy foods make it easier to concentrate and study, which reduces stress in medical students.
Getting enough sleep is important to reducing stress. Sleep helps the mind and body recharge, and without enough sleep, people become more stressed; indeed, a survey found that stress causes people to get poor-quality and not enough sleep. The sleep-stress cycle negatively impacts people of all ages, but students who do not get enough sleep report feeling more overwhelmed, lacking motivation, losing patience, and skipping exercise.
3. Begin yoga or other relaxing activities
Yoga is a great way for medical students to manage stress because it combines exercise with relaxation techniques. Yoga is a healthy activity that students can do on their own without needing to pay for a gym membership, and it guides people through relaxing but strength-building moves. There are several yoga videos available online, and medical students can practice it on their own schedule.
For medical students who aren’t into yoga, other relaxing activities are still a great option. Typically, people feel less stressed when they participate in activities they enjoy. This may mean picking up a book and reading for pleasure instead of for studying, listening to music while lounging around at home, or meeting a friend for a walk. While some people think that taking time away from studies and work leads to more stress, it often has the opposite effect, and it’s worth it to get away from the pressures and stressors of medical school.
Medical school is a very stressful undertaking for students. The challenges of accumulating student debt, living up to expectations, learning vast amounts of material in a short amount of time, and handling life-and-death situations can lead to dangerous amounts of stress. Actively practicing stress management is the best way to handle medical school and avoid substance abuse or thoughts of suicide.
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