Balancing Act: Managing Stress and Well-Being in Medical Residency

79 percent of residents agree there is stigma surrounding mental health and seeking help for it¹. Flourishing at different career stages starts with accepting the humanity and needs of physicians and clinicians. For leaders that means well-being efforts must be dynamic and responsive and for residents, taking ownership to address your very human, expected needs. Below are tips to improve your whole-person well-being during residency.

Your Physical Needs

• Prioritize adequate sleep and rest.

• Take time to relax daily, learn how to regulate yourself and de-stress when you start to feel overwhelmed.

• Healthy eating habits and regular exercise. Even if it’s just 10 minutes, try to purposefully move your body or have a healthy snack.

Seek Support and Build a Support Network

• Utilize peer support groups. Talking with others who understand the demands of being a resident can help validate and affirm what you’re feeling.

• Talk to mentors and supervisors.

• Consider professional coaching or counseling.

Time Management

• Set realistic goals. Try micro-goal setting to help build momentum and confidence around your goals.

• Learn to delegate tasks when possible. Are there tasks at home that could be delegated?

Coping with Stress

• Practice mindfulness and meditation techniques. Even just a quick mindfulness break can help your focus and ability to be more present.

• Deep breathing exercises can reduce stress, anxiety and negative emotions, and sharpen your concentration.

• Positive self-talk and reframing perspectives. Residency is taxing on all aspects of your life. Give yourself grace and challenge any negative self-talk.