Dear readers, I truly hope that you had a wonderful week. I had the chance to go to the beach with my friends last week, and it brought so much joy into my life. As I prepare to transition to a very busy hospital rotation in Emergency Medicine next week, I can’t deny feeling a mix of excitement and apprehension.

The upcoming month will require me to work tirelessly, blending night and day shifts. Over my 5 years in medical school, I’ve come to understand how challenging it is to avoid burnout, but I’ve learned that prioritizing my own well-being is pivotal for finding happiness and maintaining good health at work.

I’d like to share with you some tips that have personally helped me steer clear of burnout. Please remember to take care of yourself and never hesitate to seek help when you need it. The world needs you! I wish for all of us to have a fulfilling week at work and to rest deeply at home.

-Part 1:Physical Rest-Quality Sleep

It is hard to have a great sleep routine when you have a busy schedule. You come home late and you need to cook, clean or do something fun before going to bed and you have limited time. So, you end up staying up late, looking at a screen, and even though you don’t realize it, it ruins you in the long run. After learning about the negative effects of not having a good sleep routine, I decided to take action to make sure I am getting enough quality sleep. Here are some of the tips that worked for me:

• Consistent bedtime and wake-up time: Finding the right schedule took a few tries. Initially, I struggled because I was setting unrealistic bedtime goals that didn’t align with my late evenings. I’ve learned to set a more realistic bedtime that suits my routine, without putting unnecessary pressure on myself. It’s okay not to wake up at 6:30 am if it doesn’t work for you, despite what you might see online. Find a routine that fits your unique schedule.
• Evening routine before bed: Every person’s routine is different, but for me, minimizing screen time half an hour before bed has been a game changer (even though I still struggle to cut it out completely). I listen to a podcast while I’m getting ready for bed, then spend some time reading before sleep. I find it easy to fall asleep, so I haven’t needed to include night meditations or stretches, but they could be helpful if you struggle to doze off.

-Part 2:Mental Rest-Meditation

Resting our minds after a day full of thoughts and decision fatigue is so important. Meditation gives you the chance to rest your mind in the present moment. Being present allows us to calm down before or after a busy day, which I find really helpful. For me, taking 5 minutes for meditation before going to school is a way to refresh my energy and set my intention for the day. I’ve shared plenty of meditations before, but my favorites are from the Smiling Mind app. If you’re just starting out, it’s really easy to get started with meditation using it. I know it can be tough to train your brain to focus, but think of meditation as exercise for your mind. With practice, you will start to feel the positive effects of meditation in your daily life. And if you prefer, there are also some great meditations available on YouTube.

-Part 3:Emotional Rest-Journaling

One aspect that is often overlooked is the need for emotional rest. We experience a range of emotions throughout each workday, and I truly believe it’s crucial to give as much attention to our emotions as we do to our thoughts. Personally, I used to record daily events when I journaled, and over time, I began to log my emotions along with my thoughts, leading me to delve deeper into introspection. I understand that it can be challenging initially, but if you’re considering starting a journal, I suggest taking a few minutes each day to write without any specific prompts or expectations, whether it’s with a pen and paper, a laptop, or an iPad. Much like building a relationship with a new acquaintance, being honest and vulnerable with oneself takes time. Journaling is a unique journey for each person, so it’s important to be gentle with yourself. Occasionally, I enjoy creating a special journaling playlist and lighting candles to set the mood. I strive to comprehend my feelings and their underlying reasons, as well as to identify any recurring patterns. This practice has allowed me to perceive things from different perspectives. Additionally, journaling is a form of creative expression, offering a source of joy on a daily basis. I’m considering trying out monthly scrapbooking next, and I’ll be sure to share how it unfolds!

Well, I hope that you liked this week’s curations as much as I did. I wish all of you a restful week, and please remember to go easy on yourself. Being kind and loving to ourselves is the first step to discovering the universe; we need to fill our own cup so it can flow outside.