Robert Sithole, third year medical student in South Africa, opens up around the stress he's experienced during his studies, and how he manages it.
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Being in my third year of medical school has been a rollercoaster of emotions and experiences. One thing that's been a constant challenge is dealing with stress. Between juggling classes, hospital shifts, and patient care, there have been moments when I felt completely overwhelmed. Learning how to manage stress effectively has been crucial not just for my well-being but also for my academic performance.
Understanding what triggers my stress has been a game-changer. Dr Kelly McGonigal, author of "The Upside of Stress," says, "Stress is how we react to what happens to us. We can choose how to react." This really resonated with me during my first anatomy exam. I was so worried about doing well that I couldn't focus on studying. Recognising that my fear of failure was a major stressor allowed me to address it head-on by seeking support from my classmates and professors.
Managing my time effectively has also been key to reducing stress. I remember one week when I had back-to-back exams and clinical rotations. I felt like I didn't have enough time to study or even relax. That's when I decided to create a detailed study schedule with dedicated time slots for each subject, breaks, and relaxation. This simple change made a world of difference and helped me stay focused and less stressed.
Exercise has been my go-to stress reliever. Dr John Ratey, author of "Spark: The Revolutionary New Science of Exercise and the Brain," says, "Exercise is the best thing you can do for your brain." I couldn't agree more! Whenever I feel overwhelmed, I make it a point to go for a walk or do some yoga. Not only does it help me feel better physically, but it also clears my mind and reduces stress.
Mindfulness and relaxation techniques have also been invaluable in managing my stress. I started incorporating deep breathing exercises and short meditation sessions into my daily routine. Research from Harvard Medical School in 2014 showed that mindfulness exercises can help us focus better and feel less stressed. I can personally attest to this, as these practices have helped me stay calm and focused during high-stress situations in the hospital.
Talking to friends, family, or classmates when I'm stressed has been incredibly comforting. A study from the "Journal of Health and Social Behavior" in 2010 found that having people to talk to can help us feel less stressed and happier. I remember one particularly stressful day during my surgery rotation when I felt like I was in over my head. Talking to my roommate that evening helped me put things into perspective and reminded me that I'm not alone in this journey.
Taking breaks and getting enough rest has been crucial for avoiding burnout. I've learned the hard way that pushing myself too hard without taking breaks only leads to fatigue and increased stress levels. Research from the "Journal of Applied Psychology" in 2016 supports this, showing that taking short breaks during study time can help us focus better and feel less stressed.
Lastly, eating healthy and getting enough sleep have been non-negotiables for managing my stress. Studies from the "Journal of Sleep Research & Sleep Medicine" in 2018 showed that not getting enough sleep can make us feel more stressed and less able to think clearly. Eating a balanced diet and getting 7-9 hours of sleep each night have been essential for my overall well-being and academic performance.
In conclusion, managing stress in medical school has been a learning process for me. By understanding my stress triggers, and using strategies like planning my time, exercising, practicing mindfulness, talking to friends, taking breaks, eating well, and getting enough sleep, I've been able to feel better and perform better in school.
