How to Balance Your Academic and Personal Life in Medical School

People often use the terms “well-being” and “mental health,” but what do they really mean? Ultimately, it’s more complex than simply putting on a face mask and binge-watching all the Marvel movies in order. Read on while we break down the essential elements that are genuinely important for your overall health.

Much like Osmosis videos are divided into subtopics to make concepts easier to learn, one of the best ways to understand a complex subject, like managing our mental health and well-being, is to break it down into smaller, more easily digestible parts or “chunks.” In doing this, maintaining happiness and health becomes not only easier to understand but also easier to achieve.

Think of your well-being in three parts to make self-care more manageable:

The Head: Your mental, emotional, and spiritual health
The Heart: Your physical and relational well-being
The Hands: Your academic, vocational, and financial well-being

Part 1: It’s All in the Head

With 73.5% of medical students experiencing depression at some point during their studies and 65.5% dealing with anxiety, mental health is crucial because it influences our ability to process information and manage our feelings. Getting both in check is vital, but it doesn’t mean you can’t feel sad when a patient is struggling or your personal life is turbulent. Instead, it means actively working to recognize when to take breaks, ask for help, and make an effort to engage in healthy coping mechanisms.

Maintaining Your Mental Health

Did you know that exercise is linked to improving mood? Harvard Health Publishing found that running for fifteen minutes daily (or walking for an hour) reduces the risk of major depressive disorder by 26%. Seeking support is key to positive mental health practices as well and can take the form of seeing a counselor or even just asking for a hug and a chat with a friend, depending on what you need at that time.

Emotional Health

Making time for enjoyable activities is essential. Activities like reading a book or taking a nap can be helpful. Practicing mindfulness—AKA being present in the moment—can also help you decompress and process your emotions.

Spiritual Health

Spiritual health is a deeply personal journey and one of the most effective ways to maintain a healthy balance in your daily life. For those who aren’t religious, taking the time to practice mindfulness and gratitude is a great way to tap into your spiritual health and reduce stress. For those who are religious, practicing prayer and meditation, along with attending religious services can help you feel more aligned in your personal life, create connections in your community, and improve your overall sense of well-being.

Part 2: It’s All in the Heart

Physical Health

Medical students often spend long days tending to the physical health of their patients but frequently neglect their own. Eating unhealthy food, consuming excessive energy drinks, and remaining inactive are common pitfalls. Ironically, these are the very behaviors healthcare professionals advise their patients to avoid. Life is about balance. While working out daily and subsisting solely on broccoli may not be the most practical idea, prioritizing your physical health is essential.

A personal check-in may take many forms. Consider visiting a healthcare professional for a check-up instead of self-diagnosing or succumbing to “med-student syndrome” (the tendency to worry that you may have an illness based on the conditions you’re studying). Be aware of telltale signs that your life may be off track, like an especially messy bedroom or lapses in oral hygiene so that you can address them quickly.

Relational Health

Relational health is a mixture of your social life and relationships with others. Rather than referring to a romantic partner, relational health describes the quality of your relationships and time spent with friends, family, partners, and even teachers, and it significantly impacts health outcomes and quality of life.

Take a moment to conduct a relational health audit on yourself. Consider reaching out to relatives, enjoying a movie night with close friends, or sending a thank-you card to a supportive faculty member. Social connections are often overlooked in discussions about well-being, but life is fundamentally about relationships.

Engaging with friends outside of academic settings is a great way to nurture relationships while alleviating stress. Get together and play games; doing so can boost your mood and enhance your well-being—just be cautious of competitive Monopoly players!

Part 3: It Is All in The Hands

School, work, and money concerns can be particularly stressful, especially for a medical student. Medical school can feel endless—especially here in Europe, where it’s typically a six-year program. Trying to balance school with work can induce anxiety, and financial stress is a reality that many of us face, which makes an audit of your academic, vocational, and financial health trickier than most.

Academic Health

While school may feel tiresome and tedious, finding ways to make your studies more enjoyable can be beneficial. Consider bringing a blanket and a flask of tea to the study room for comfort. Staying organized and creating a study schedule can help quiet any sense of overwhelm. With tools like Osmosis, you can make a study schedule based on your study materials, saving time and maximizing productivity.

Vocational Health

Asking for feedback and taking time to reflect on it is central to work satisfaction. Overworking, being in an unsatisfactory job, or dealing with a toxic work environment all detract from vocational health. Determining your next steps—especially concerning how work influences your studies—is a profoundly personal decision. Just be aware of how your job impacts your overall well-being. Consider developing new skills to enhance job satisfaction and aid in your vocational development.

Financial Health

Money. Green. Cheddar. Regardless of what you call it—it’s an essential aspect of life. Take some time to sit down and thoroughly review your finances. Unplanned expenses often lead to wasted money. Instead of spending money on things or experiences that align with your values and desires, you may find yourself spending on less impactful items, limiting your options.

Reducing unnecessary expenses and saving money may seem tedious, but it’s worthwhile. You can regain control over your finances by understanding exactly where your money goes. For example, many of us have experienced subscription renewals unexpectedly sneaking up on us or discovering hidden fees that drain our finances. Take the time to know where your money is going.

Next Steps: It’s All Up to You

What specific strategies can you embrace today to help improve your overall well-being and mental health? Let’s take a moment to revisit the techniques, or “chunks” of information, we’ve shared:

Mental Well-Being

Practice meditation daily to reduce stress.
Establish a regular sleep schedule to ensure adequate rest.
Keep a journal to process your thoughts regularly.

Emotional Well-Being

Recognize and name your emotions in a journal.
Explore your hobbies or spend time with friends.
Seek counseling as a safe space to examine your emotions.

Spiritual Well-Being

Participate in spiritual or religious practices, like meditation or prayer.
Spend time in nature taking a walk without headphones.
Reflect on your personal values in your journal.

Physical Well-Being

Exercise regularly and schedule medical check-ups.
Maintain a balanced diet rich in whole grains, vegetables, and lean protein.
Listen to your body’s needs; take naps or eat when necessary.

Relational Well-Being

Schedule regular catch-ups with loved ones to maintain connections.
Practice open communication in your relationships.
Join clubs or societies to meet new people with similar interests.

Academic Well-Being

Create a consistent study schedule that includes regular breaks.
Use varied learning techniques, such as teaching back concepts or creating mind maps.
Don’t hesitate to seek help from peers and professors if you struggle with specific subjects.

Vocational Well-Being

Seek mentorship in an area that interests you.
Plan rest periods to achieve work-life balance and prevent burnout.

Financial Well-Being

Create (and stick to) a realistic budget.
Explore books and podcasts on personal finance to enhance your financial literacy.

The next time you don’t feel quite right but can’t pinpoint the issue, consider assessing your well-being using these “differential diagnoses” to help restore balance to your daily life.

Helpful Resources

Meditations and mental health resources: Headspace or Osmosis blogs
Three-minute mindful breathing exercises: Calm Down Quickly
Beginner-friendly at-home workouts: The Body Coach TV
A great book on effective learning: Make It Stick by Peter Brown, Mark McDaniel, and Henry Roediger III
Confused about finances? Check out The White Coat Investor for advice specific to medical students
Are you stressed about your career? Explore Self-Authoring
Looking for fun, free activities with friends? Read this blog on 50 cheap or free ways to have fun: Mumlyfe
A chill playlist for overwhelming moments on Spotify

About the Author

Anjolaoluwa Awe is a third-year medical student at King’s College London who enjoys cheerleading and baking in her free time. Her favorite specialties are women’s sexual health and plastic surgery. Fun fact: she’s a polyglot and is passionate about making health education accessible in more African languages.

References

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