Being a junior doctor can cause stress due to long hours, high-pressure situations, and emotional intensity. I’ve always said that “you’re not a proper doctor unless you’re doing 3 things at once, so don’t despair if you’re only doing one thing at a time as it can take a lot of practice to juggle multiple things! (just kidding, you shouldn’t be multi-tasking too much as this is just inefficient but I’ll talk about that another day). Here are some practical ways to manage stress effectively:
- Prioritize Self-Care
- Sleep: Aim for quality rest whenever possible. Even short naps can help during long shifts. Tips for sleeping after night shift are to go straight to bed after a healthy breakfast, if you’re having trouble getting back into a normal day routine, get up at your normal time and go outside for your first drink of the day so the sun resets your biological clock.
- Nutrition: Eat balanced meals and stay hydrated. Carry healthy snacks for quick energy. Avoid the temptation to eat the unhealthy options at the cafeteria.
- Exercise: Even a short walk or stretch can help release tension. Take the stairs instead of the lift. Catch up with a friend for a walk and chat.
- Time Management & Organization
- Plan Your Day: Use checklists or apps to keep track of tasks. Enjoy the satisfaction of ticking things off the list. Ask around for super organised people and see what they’re doing.
- Prioritize Tasks: Focus on urgent and important tasks first. You could colour code your tasks on your list with different highlighters to organise your day and week.
- Delegate When Possible: Ask for help from colleagues, nurses, or senior doctors. If you have trouble delegating, look online or on you-tube for tips on how to do this. Always follow-up someone you’ve delegated to see how they’re going as they might need some help the first time.
- Seek Support
- Talk to Colleagues: You’re not alone—others understand what you’re going through.
- Mentorship: Seek guidance from seniors who can offer advice and perspective.
- Friends & Family: Stay connected with loved ones for emotional support.
- Use Guidelines –There are amazing resources available like Community and Hospital Health Pathways. It’s always worth having a look.
- Develop Coping Strategies
- Deep Breathing & Mindfulness: Simple breathing exercises can help calm your mind. Remember in an emergency, start with A-B-C – if you get good at this then by the time you’ve done those three things the team has arrived to help you.
- Take Short Breaks: Even five minutes away from the floor can reset your mental state. Don’t work for hours and hours without taking time out – you become more and more inefficient over time and you’ll find a break helps you to recharge.
- Take regular holidays: spread your annual leave across the year so you get enough breaks, plan trips with friends or go and visit family. Take time to recharge.
- Journaling: Writing about your experiences can help process emotions. I know doctors who have done that and then will look back in their journals and remark on how far they’ve come and the progress they’ve made.
- Maintain Perspective
- Accept Imperfection: You won’t always get everything right, and that’s okay—learning is part of the journey.
- Celebrate Small Wins: Acknowledge your progress and positive patient outcomes.
- Remember Your Purpose: Remind yourself why you chose medicine in the first place.
- Bathe in the Glory – learn to hear and acknowledge patients saying thank-you. It took a lot of time for me to figure this one out. I used to feel unappreciated and then realised that actually most patients were extremely grateful for the work I did.
- Know When to Seek Help
If stress starts affecting your mental or physical health as a junior doctor, don’t hesitate to reach out to a professional, whether it’s a trusted supervisor, occupational health service, or therapist. See your GP, they’re the best ones to support you when things get tough.
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By Dr Miriam Martin
