The medical profession is one of the most demanding and stressful occupations. Dealing with long hours, constant stress, and the pressure to be perfect can take its toll.
Plus, preparing for specialty boards adds another critical dimension. But it’s possible to conquer the feeling of being overwhelmed and stressed with the board preparation journey. Here’s how:
1) Realize that stress is normal. Stress is an inevitable part of life. If you manage stress well, your overall daily life experience will be more positive, and your health will benefit.
“I like to stress on the things I did right, because there are certain things
that I like to look at from a positive standpoint that are just positive
reinforcement.” — Tiger Woods
Be aware of your stress triggers and try to avoid them if possible. If you know you get stressed out when you are tired, try to get enough sleep and take breaks during the day. If you get stressed when you are overwhelmed with work, try to set realistic goals for yourself and take some time to relax.
2) Get organized. When studying for the boards or any other high-stakes exam, one of the best things you can do is make a study schedule and stick to it. Be sure to factor in time for breaks, review, and practice questions!
Set daily/weekly/monthly goals for yourself and break them down into manageable steps. This will help you stay on track and avoid getting overwhelmed.
Maintaining a regular study plan can take time and effort, especially if you tend to procrastinate. One way to combat this is to set smaller goals, such as studying for one to two hours daily and covering several topics weekly.
Finally, make sure to take breaks and allow yourself time to relax. Board prep is a cognitive marathon, not a sprint, so you must pace yourself.
3) Stay focused. One of the easiest ways to remain focused is to create to-do lists and use a timer. Working against the clock helps keep you on target and keep you energized. Try using the Pomodoro Technique–it can set you up for success by helping to manage your time and your workload. Set your timer for 25 minutes, and focus on a single task until the timer rings. Then, enjoy a five-minute break and start another session. After four pomodoros, reward yourself by taking a longer 15-30 minute break.
The Pomodoro Technique can increase your productivity and decrease your tendency to multitask or switch-task. Each time you switch-task, you are working harder to produce less. The ideal scenario is to find pleasure and lasting satisfaction in what we do by creating a state of heightened focus and immersion, which Mihaly Csikszentmihalyi refers to as “flow”.
4) Be positive. It’s easy to get caught up in the negative but try to focus on the positive. Think about why you became a physician in the first place, and remember that you’re making a difference in the lives of your patients. A positive attitude will help you stay focused and motivated.
It’s normal to feel overwhelmed during board prep, but trying to stay positive is essential. Remember that you’re doing this for yourself and your future career. Visualize yourself acing the exam and imagine the relief you’ll feel when it’s over.
5) Take care of yourself. Remember to take care of yourself physically, mentally, and emotionally during this process. Eat healthy foods, exercise, and make time for activities that make you happy. This will help you to maintain your energy levels and stay focused.
Eating healthy foods can help manage your stress, improve your mood, and give you the energy to focus on studying.
Exercise releases endorphins, which can help to improve your mood and reduce stress. Additionally, exercise can help improve your sleep, which is essential for managing stress.
Practicing meditation can also help manage stress. This involves focusing on your breath and letting go of all other thoughts. It can be a difficult practice to master, but it can be beneficial.
6) Seek support. Finally, it is okay to ask for help if you feel overwhelmed. Talk to a friend, family member, or therapist. They can provide support and help you develop a plan to manage your stress.
Venting to someone who understands the stresses of being a physician can be incredibly beneficial. It can help to vent about a challenging case or a long day.
In addition to having a sound support system, it is important to have outlets for stress relief. This can be anything from working out to listening to music. Finding activities that help to relax and de-stress is crucial for maintaining a healthy balance.
While being a physician is stressful, it is also gratifying. Following these tips, you can learn how to handle stress healthily and make the board prep journey manageable.
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Linda L. Carr, Ph.D., Founder/Principal at Coaching for Medical Specialty Boards, is a medical educator and learning specialist who coaches physicians preparing for specialty boards through virtual, one-on-one coaching. Visit www.DrLindaCarr.org to learn more about her program and download her FREE Study Guide.