Premed burnout is totally a thing. That feeling of hitting a wall, of basically wanting to pull the sheets up over your head and never come out again, can sneak up on the best of us.
I get it because I’ve been there, done that, too – the pressure to ace your classes, be a superstar in extracurriculars, rack up clinical experience, knock the MCAT out of the park, and basically check off every box to get into medical school is no joke. Juggling all of that can really drain your energy and take a toll on your physical, mental, and emotional well-being.
Fortunately, there are ways to tackle premed burnout head-on and rediscover your love for the incredible journey you’ve chosen.
This post is all about premed burnout.
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Best Steps to Get Out of Premed Burnout
What Does Premed Burnout Look Like?
Ever have one of those days when everything just feels off, and you’re not sure if it’s just a bad day or if something more serious is going on? Well, here are some questions to help you figure out if you might be experiencing premed burnout rather than just a temporary slump.
- Are you exhausted all the time, and even a double expresso doesn’t make a dent in your brain fog?
- Do you find it hard to get motivated, and the simplest of tasks now suddenly feels like a huge challenge?
- Have you been feeling extra irritable and having sudden mood swings, snapping at people over little things?
- Have you lost interest in activities that used to bring you joy, like volunteering, or hobbies that used to light you up?
- Do you often doubt your own abilities and worth, feeling like no matter how hard you try, it’s just never enough?
- Are you experiencing physical symptoms like headaches, stomach aches, or constantly getting sick, as if your body is protesting against all the stress and pressure?
If you find yourself nodding along to these symptoms, it might be a sign that you’re dealing with premed burnout rather than just a brief rough patch. However, recognizing it is the first step towards getting back on track.
Is Premed Burnout Common and Why?
The short answer is – yes, absolutely. Premed life can be super stressful!
But here’s the thing – burnout has this weird stigma attached to it. People don’t really want to talk about it because, well, you’re expected to be on top of your game all the time, right?
Except that feeling this way makes total sense! You’re constantly pushing yourself to excel, staying late in the library, attending all those extracurriculars, and trying to keep up with a social life on top of it all. It’s no wonder burnout can creep in.
So, if you’re feeling worn out and exhausted, just know that you’re not alone. There are so many other premed students out there feeling the same way. But don’t worry, there are things you can do to combat premed burnout. You can definitely get back on track to crushing your goals.
Steps to Get Out of Premed Burnout
Unfortunately, ignoring premed burnout doesn’t make it go away. It could get worse to the point that it affects your grades and your overall health. Obviously, if you’re exhausted and unmotivated, it’s no surprise that your academic performance may suffer. However, even more importantly, burnout can negatively impact your mental and physical health in the long run.
The good news is that you’re capable of overcoming it and coming out stronger on the other side. So take a deep breath and follow these steps to start feeling relief.
- Give Yourself Permission to Take a Breather
If you’re experiencing burnout symptoms, step away from the books and give yourself time to recharge. Find activities that bring you joy and make you feel good – whether it’s going for a walk, watching a movie, or indulging in your favorite hobby. It really is okay to take a break and prioritize your mental health.
- Reevaluate Your Schedule to Include Self-Care
Burnout often stems from feeling overwhelmed by the pressures of achieving certain goals. Maybe it’s time to reassess your study schedule and set more realistic expectations for yourself. Take better care of your basic needs, including eating properly and getting enough sleep. If you’re feeling an unnecessarily high level of stress, then it’s the perfect time to pivot and make adjustments to how you set up your day.
- Connect with Your Friends, Family, and Trusted Mentors
Open up to the people in your life who know you best and care about you and your well-being. Sometimes, simply venting about your stressors or sharing a laugh can work wonders for your mental health. Plus, they might offer you some fresh perspectives or offer up some helpful advice.
Also, consider reaching out to a professor, academic advisor, or older student who’s been in your shoes for their advice and guidance. They can provide valuable insights, listen to your concerns, and help you navigate the challenges you’re facing.
- Get Some Perspective
Reflecting on the “why” behind your journey gives you a chance to look at the big picture rather than focusing on all the nitty-gritty stressors on your path to becoming a doctor. It’s easy to get lost in the hustle and bustle of deadlines and exams, but reminding yourself of your motivations can be a game-changer. So, consider why you chose premed in the first place, and let that drive you forward.
However, if you still feel drained and unmotivated after considering your “why,” maybe it’s time to reassess your major. There’s no rule saying you have to stick with a certain major just because you’re premed. Burnout could be like a massive road sign directing you to make a change to a different premed major that better aligns with your interests and strengths.
- Seek Professional Help if Needed
If you’ve tried all the self-care tips and still find yourself struggling with burnout, take it seriously and seek help from a professional. Whether it’s talking to a therapist or counselor privately or through your school’s mental health services, it’s absolutely vital to prioritize your well-being and seek the support you need. Remember, asking for help is a sign of strength, not weakness.
Tips to Prevent Premed Burnout
The best way to avoid premed burnout is to take proactive steps to safeguard yourself from ever reaching a point where you feel you can’t go on. With a few lifestyle changes, mindset adjustments, and simple everyday practices that support your well-being, you can create healthy conditions that keep you on track.
Maintain a Life Balance
Instead of drowning in a sea of textbooks and flashcards, try establishing some healthy routines to help you relax and recharge. Make sure to schedule time for studying, working out, eating well, and, most importantly, taking breaks. Incorporate some leisure activities into your routine that have nothing to do with being a premed student. Examples are indulging in hobbies or spending time with loved ones.
I even like to firmly schedule things like Crossift sessions, dinner dates with my husband or do-nothing days into my calendar. I treat them like important appointments just as I do with my classes or study sessions.
Prioritize Self-Care
As aspiring healthcare professionals, we often tend to prioritize our studies and extracurricular activities, neglecting our own well-being. However, make sure you carve out some “just me time” for activities that bring you joy and relaxation, such as exercise, mindfulness practices, or getting cozy with a new fiction novel. Remember, you can’t truly help others if you’re not taking care of yourself first.
Also, be careful not to spread yourself too thin by overloading your plate with too many commitments. Set clear boundaries! It’s okay to say no to that extra project or social event if it’s going to push you over the edge.
You might even want to consider a gap year if you feel like you can’t easily fit it all into your undergrad years. I personally took several gap years which allowed me to gain clinical experience as an EMT. It also helped me raise my GPA, add more volunteer hours and shadowing to become a more competitive applicant without cramming up my schedule.
Maintain Your Close Connections
Regularly spending time with loved ones, confiding in them about your struggles, and seeking their support can be incredibly rejuvenating. These relationships serve as a source of encouragement, understanding, and perspective that can help you navigate the challenges of the premed journey. So, don’t underestimate the power of a coffee date with a friend, a phone call with a family member, or a mentoring session with someone you trust. These connections can keep you grounded, motivated, and resilient in the face of burnout.
Practice Mindfulness Techniques
By incorporating mindfulness into your daily routine, such as deep breathing exercises, meditation, or simply grounding yourself in the present moment, you can reduce stress, improve focus, and increase self-awareness. These techniques can help you maintain a sense of balance and perspective, making it easier to navigate the challenges of being a premed student.
There is a simple and super quick technique that can help you reset and recharge at any time during the day, keeping you feeling calm and grounded. It’s called “Stop, Breathe, Be.” Basically, you follow what it says:
- Take a moment to deliberately stop and feel that stillness.
- Pay extra close attention as you breathe, focusing on one round of your inhale and exhale.
- Give yourself permission to just be present in the moment.
Get Your Body Moving
Make sure to carve out some time in your busy schedule for regular exercise. Whether it’s going for a run or a hike, hitting the gym (I love doing CrossFit!), or practicing yoga, physical activity can provide a much-needed break from the demands of studying and clinical work. Plus, it has so many benefits. From boosting endorphins and improving your overall mood to helping you combat stress and anxiety. It also helps to improve focus and concentration! Allowing you to tackle tasks with a renewed sense of energy and clarity.
Improve Sleep
Did you know that a lack of quality sleep could be making things worse? When we don’t get enough good sleep, our stress levels can skyrocket due to increased cortisol production. A lack of good quality sleep can lead to exhaustion, difficulty focusing, and increase the risk of chronic health issues.
The National Sleep Foundation has some great suggestions to help you get better sleep.
- Spend time in natural light during the day
- Keep a regular meal schedule
- Get regular exercise
- Avoiding alcohol, caffeine, and heavy meals before bedtime
- Create a sleep-conducive environment by maintaining a quiet, dark, and cool bedroom
- Establish a relaxing bedtime routine
- Stick to a consistent sleep schedule
Another great hack is wearing blue-light glasses towards the evening. This is truly beneficial if you spend a lot of time in front of a screen!
Healthy Diet
Prioritizing a balanced and nourishing diet can boost your resilience, so you can better cope with the demands of being a premed student. Fueling your body with nutritious foods rich in vitamins, minerals, and antioxidants can sustain your energy levels and help combat stress. Remember to stay hydrated with plenty of water. Avoid excessive caffeine and sugar, as these can lead to energy crashes and exacerbate feelings of fatigue.
Final Tips for Keeping PreMed Burnout in Check
There’s hope! You can bounce back from premed burnout and get back on track to crush those goals. However, be realistic and extra kind to yourself by giving it some time. In most cases, you can shake off the stress of burnout in about three months. However, it can possibly take longer if your body just needs more time to recharge.
I know it can be tough when you’re juggling classes, exams, extracurriculars, and everything else under the sun. But taking care of yourself has to be at the top of your to-do list. Find the activities and techniques that work for you and make them a non-negotiable part of your routine.
Remember, it’s fine to feel overwhelmed sometimes, but it’s not okay to ignore those feelings and push yourself to the breaking point. Your health is more important than any exam or activity.
As a fourth-year medical student, I can confidently tell you that this journey will remain quite stressful as you move through medical school, residency, and beyond. Getting into the habit of taking care of yourself today sets you up for success in the long run.
So, here’s your call to action: Take a moment right now to check in with yourself. Ssee how you’re feeling. If you’re struggling with burnout, take a deep breath. Know that it’s okay to take a step back and regroup. You’ve got the strength, resilience, and skills to overcome burnout—I believe in you!
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