Self Care
Self-Care
Contributor(s): Fadeke Muraina (’22)
Medical school, albeit a transformational career requirement, is by far the most difficult step towards a career in medicine that you have taken thus far. Anyone who would dare tell you otherwise is, as the youth call it, a lie (much like the devil). For this reason, I have taken time out of my hot girl summer™ to guide you on how to take care of yourself during the ups and downs of medical school.
***Disclaimer: this list is not an end all be all for self-care. I am definitely not an expert on this topic, but hopefully me and my peers’ perspectives will be helpful.
Rule #1: You deserve to be here.
You were not lucky. You worked your butt off to make it here. Through hell and high water, failures and successes, practices, internships, and research projects, you (finally) made it here. The tumultuousness of the journey to medicine, coupled with twenty-plus years of bearing the weight of oppressive systems built to make you feel inferior, makes it easy to think that you do not belong and that somehow you fooled the admissions committee into thinking you were competent enough to become a physician. They didn’t make a mistake. If there is something that medical schools don’t mind doing, it is rejecting people. Trust and believe that if they weren’t sure about you, you would not be here right now. Now that you have finally made it, it is not the time to question yourself.
A critical component of practicing self-care is knowing that you actually deserve to be cared for. You’ve worked hard and will continue to work hard in medical school and nothing blocks your blessings more than self-doubt. Whenever you feel like you’re the only one that doesn’t get it, or that if you are working this hard then maybe you are not cut out for medicine, just remember that you’ve worked too hard for too long to let imposter syndrome stop you now. Even if you don’t believe, keep repeating it until you do: you deserve to be here.
Rule #2: You are so much more than a medical student.
Although I’m sure being a medical student gets you a lot of pull on the apps™ and makes your mom the belle of the ball at your family cookouts, being a medical student is not the most interesting thing about you. Even though it may have seemed like the moment you donned your white coat, every aspect of your personality vanished away, in actuality, the same person you were prior to medical school is still there, even if it is now buried below a cotton, polyester-blend coat with conveniently large pockets.
So right now, I want you to answer this age-old question: What do you do for fun? No shame if your answer is embarrassing or undignified, if it’s true to you, that’s all that matters. If you don’t know, now is the time to figure it out. If you’re the nature type or fancy yourself a modern Basquiat, there is a scene here in Cleveland to spark your joy. Whatever it is that feeds your spirit, keep doing it because you’ll need it now more than ever.
Rule #3: Therapy. Get it.
I personally believe that everyone should be in therapy. There you go, biases on the table. But, I will say that medical school is challenging in more ways than you can anticipate, and there is no one like an unbiased third-party who is literally paid to listen to you, sans judgment, to tell you about yourself. School can be overwhelming, and working through its complications during both good times and bad can help cultivate healthy coping mechanisms and a practice of reflection that you will need more the further you go in medicine. The best thing is that all students, regardless of whether they are on Case’s health insurance plan, get 12 free sessions through University Counseling Services. If you have the student health insurance plan, shout out to you, because it covers the majority of the cost of psychologists/psychiatrists outside of UCS, as long as they are in Aetna’s network. Whether you need psychotherapy or medication or both, get it because there is no shame in laying the groundwork for your own growth and development.
Rule #4: You can’t take care of yourself by yourself.
You did not make it here alone, and you cannot make it through medical school alone. This school is full of distractions, with IQ research, PD sessions, shadowing, research, electives, extracurriculars, and exams, so there will always an excuse to not make that call or visit your person, friend, and/or family. The people who supported you up to this point are the same people who will not hesitate to do so as you go through medical school. Friends and family are the ones best equipped to put things in perspective because only in med school does a gradeless assignment that no one reads seem like a big deal, and it helps to have someone outside of it all to remind you to take it easy. In the same vein, your people will continue to need you even when you’re busy, so make sure to reciprocate their efforts. For all that they do, all the joy, laughs, and ease that they bring, they deserve to have your undivided attention every now and then. So, don’t let those relationships wane just because it is easier to press decline than carry a conversation for an hour.
Rule #5: Exercise and all that.
I am in no place to tell anyone that they should exercise, but from what I’ve learned in my short time in medical school, it is important. Endorphins and all that, I think. Even if it hurts and you’re huffing and puffing like you have emphysema, deep deep down, it does feel great (once it’s all over). And science says exercising will lift your mood and make you more resilient in the face of stress (of which medicine has plenty). So, whether you’re a runner or yogi, boxer or lifter, get your gym on and your mind and calves will thank you.
Rule #6: Vitamin D, sis. We live in Cleveland.
That’s it. You’ll learn in Block 2 why. But, just listen to me now and buy some from your local retailer because Cleveland winters are no joke.
Rule #7: Go to sleep.
You cannot get away with the same stuff you pulled in undergrad. 3 hours of sleep won’t get you far when you have to be in class everyday by 8am. It’s not cute to be nodding off in IQ or lecture, so get it together and regulate that sleep schedule – 7-8 hours a day will do you just right.
Rule #8: Drink more water, or you might die.
As the great Mick Jenkins commanded us in his 2014 indie hit “Jazz,” drink more water. Dehydration is real, so don’t be caught slipping. Be earth-friendly, buy a reusable water bottle, and carry on.
Rule #9: Closed mouths don’t get fed.
In case you’ve never heard this idiom before, it essentially translates to: If you don’t ask for help, no one will know to help you. And it’s true. Listen, no one is better at pretending that everything is going perfectly fine like a group of 200 overachievers trying to enter and thrive in a field of even bigger overachievers. Therefore, when you don’t get something or you need some help, it is easy to think that you are the problem and just keep it to yourself so no one thinks less of you. That may have worked in your past life, but it just won’t fly here. You are paying too much for this education to not understand what’s going on. So, if you don’t get something in class, raise that hand, interrupt that discussion, or go up to that professor and ask your question. Odds are you were not the only one confused, but rather the only one brave enough to show a shred of vulnerability. If you need help (whether it be with studying, coping with seasonal depression, or moving into your apartment) just ask someone for help. Believe it or not, it really is that simple. What’s the point of sharing this life with 7 billion other people if you don’t leverage their perspective every now and then? Everyone has something to offer, you just have to have the guts to ask.
Rule #10: Your failures don’t make you a failure (aka Self-Care when you “do not meet expectations”).
There is nothing that makes you question whether or not you are cut out for medicine like failing an exam. It hits hard, and continues to hit you in waves days, weeks, and even months after you get your result. No matter what, never forget Rule #1: You deserve to be here. Failing is not evidence that you don’t belong in medical school, but just a sign that you need to make a change. Lucky for us, Case gives us the opportunity to try again. All you have to do, in most cases, is retake the exam during the summer. You are allowed to make up for your mistakes and oversights when you have fewer distractions and can squarely focus on learning the material. It teaches you to be diligent, persistent, and consistent. Exams in medicine are a constant, so it is better to fail now, when the stakes are relatively low, than to fail later. It is a learning experience, nothing more, nothing less.
Failing feels extremely isolating; when it happens, you feel as if you are the only one who has or ever will go through it. Even if you do feel that way, just remember that you are not alone. The main way to fight this sense of isolation is to talk about it with someone, literally anyone. You may just find out that someone else you know is experiencing the same thing or that there is no limit to the love and support your friends and family can give you. Failing an exam is hard enough, and bottling it up only makes it harder. Your friends, family, therapist, and/or dean are only here to support, not judge, you. So, confide in them and a weight will literally be lifted off your shoulders (trust me on this).
In short, failing hurts, but once you get past it (and you will get past it), you’ll be better for it.
***Disclaimer: this list is not an end all be all for self-care. I am definitely not an expert on this topic, but hopefully me and my peers’ perspectives will be helpful.
Rule #1: You deserve to be here.
You were not lucky. You worked your butt off to make it here. Through hell and high water, failures and successes, practices, internships, and research projects, you (finally) made it here. The tumultuousness of the journey to medicine, coupled with twenty-plus years of bearing the weight of oppressive systems built to make you feel inferior, makes it easy to think that you do not belong and that somehow you fooled the admissions committee into thinking you were competent enough to become a physician. They didn’t make a mistake. If there is something that medical schools don’t mind doing, it is rejecting people. Trust and believe that if they weren’t sure about you, you would not be here right now. Now that you have finally made it, it is not the time to question yourself.
A critical component of practicing self-care is knowing that you actually deserve to be cared for. You’ve worked hard and will continue to work hard in medical school and nothing blocks your blessings more than self-doubt. Whenever you feel like you’re the only one that doesn’t get it, or that if you are working this hard then maybe you are not cut out for medicine, just remember that you’ve worked too hard for too long to let imposter syndrome stop you now. Even if you don’t believe, keep repeating it until you do: you deserve to be here.
Rule #2: You are so much more than a medical student.
Although I’m sure being a medical student gets you a lot of pull on the apps™ and makes your mom the belle of the ball at your family cookouts, being a medical student is not the most interesting thing about you. Even though it may have seemed like the moment you donned your white coat, every aspect of your personality vanished away, in actuality, the same person you were prior to medical school is still there, even if it is now buried below a cotton, polyester-blend coat with conveniently large pockets.
So right now, I want you to answer this age-old question: What do you do for fun? No shame if your answer is embarrassing or undignified, if it’s true to you, that’s all that matters. If you don’t know, now is the time to figure it out. If you’re the nature type or fancy yourself a modern Basquiat, there is a scene here in Cleveland to spark your joy. Whatever it is that feeds your spirit, keep doing it because you’ll need it now more than ever.
Rule #3: Therapy. Get it.
I personally believe that everyone should be in therapy. There you go, biases on the table. But, I will say that medical school is challenging in more ways than you can anticipate, and there is no one like an unbiased third-party who is literally paid to listen to you, sans judgment, to tell you about yourself. School can be overwhelming, and working through its complications during both good times and bad can help cultivate healthy coping mechanisms and a practice of reflection that you will need more the further you go in medicine. The best thing is that all students, regardless of whether they are on Case’s health insurance plan, get 12 free sessions through University Counseling Services. If you have the student health insurance plan, shout out to you, because it covers the majority of the cost of psychologists/psychiatrists outside of UCS, as long as they are in Aetna’s network. Whether you need psychotherapy or medication or both, get it because there is no shame in laying the groundwork for your own growth and development.
Rule #4: You can’t take care of yourself by yourself.
You did not make it here alone, and you cannot make it through medical school alone. This school is full of distractions, with IQ research, PD sessions, shadowing, research, electives, extracurriculars, and exams, so there will always an excuse to not make that call or visit your person, friend, and/or family. The people who supported you up to this point are the same people who will not hesitate to do so as you go through medical school. Friends and family are the ones best equipped to put things in perspective because only in med school does a gradeless assignment that no one reads seem like a big deal, and it helps to have someone outside of it all to remind you to take it easy. In the same vein, your people will continue to need you even when you’re busy, so make sure to reciprocate their efforts. For all that they do, all the joy, laughs, and ease that they bring, they deserve to have your undivided attention every now and then. So, don’t let those relationships wane just because it is easier to press decline than carry a conversation for an hour.
Rule #5: Exercise and all that.
I am in no place to tell anyone that they should exercise, but from what I’ve learned in my short time in medical school, it is important. Endorphins and all that, I think. Even if it hurts and you’re huffing and puffing like you have emphysema, deep deep down, it does feel great (once it’s all over). And science says exercising will lift your mood and make you more resilient in the face of stress (of which medicine has plenty). So, whether you’re a runner or yogi, boxer or lifter, get your gym on and your mind and calves will thank you.
Rule #6: Vitamin D, sis. We live in Cleveland.
That’s it. You’ll learn in Block 2 why. But, just listen to me now and buy some from your local retailer because Cleveland winters are no joke.
Rule #7: Go to sleep.
You cannot get away with the same stuff you pulled in undergrad. 3 hours of sleep won’t get you far when you have to be in class everyday by 8am. It’s not cute to be nodding off in IQ or lecture, so get it together and regulate that sleep schedule – 7-8 hours a day will do you just right.
Rule #8: Drink more water, or you might die.
As the great Mick Jenkins commanded us in his 2014 indie hit “Jazz,” drink more water. Dehydration is real, so don’t be caught slipping. Be earth-friendly, buy a reusable water bottle, and carry on.
Rule #9: Closed mouths don’t get fed.
In case you’ve never heard this idiom before, it essentially translates to: If you don’t ask for help, no one will know to help you. And it’s true. Listen, no one is better at pretending that everything is going perfectly fine like a group of 200 overachievers trying to enter and thrive in a field of even bigger overachievers. Therefore, when you don’t get something or you need some help, it is easy to think that you are the problem and just keep it to yourself so no one thinks less of you. That may have worked in your past life, but it just won’t fly here. You are paying too much for this education to not understand what’s going on. So, if you don’t get something in class, raise that hand, interrupt that discussion, or go up to that professor and ask your question. Odds are you were not the only one confused, but rather the only one brave enough to show a shred of vulnerability. If you need help (whether it be with studying, coping with seasonal depression, or moving into your apartment) just ask someone for help. Believe it or not, it really is that simple. What’s the point of sharing this life with 7 billion other people if you don’t leverage their perspective every now and then? Everyone has something to offer, you just have to have the guts to ask.
Rule #10: Your failures don’t make you a failure (aka Self-Care when you “do not meet expectations”).
There is nothing that makes you question whether or not you are cut out for medicine like failing an exam. It hits hard, and continues to hit you in waves days, weeks, and even months after you get your result. No matter what, never forget Rule #1: You deserve to be here. Failing is not evidence that you don’t belong in medical school, but just a sign that you need to make a change. Lucky for us, Case gives us the opportunity to try again. All you have to do, in most cases, is retake the exam during the summer. You are allowed to make up for your mistakes and oversights when you have fewer distractions and can squarely focus on learning the material. It teaches you to be diligent, persistent, and consistent. Exams in medicine are a constant, so it is better to fail now, when the stakes are relatively low, than to fail later. It is a learning experience, nothing more, nothing less.
Failing feels extremely isolating; when it happens, you feel as if you are the only one who has or ever will go through it. Even if you do feel that way, just remember that you are not alone. The main way to fight this sense of isolation is to talk about it with someone, literally anyone. You may just find out that someone else you know is experiencing the same thing or that there is no limit to the love and support your friends and family can give you. Failing an exam is hard enough, and bottling it up only makes it harder. Your friends, family, therapist, and/or dean are only here to support, not judge, you. So, confide in them and a weight will literally be lifted off your shoulders (trust me on this).
In short, failing hurts, but once you get past it (and you will get past it), you’ll be better for it.
Avoiding Zoom Fatigue
Contributor(s): Nichola Bomani (’23)
The onset of the COVID-19 pandemic has disrupted routines, blocked travel, prevented us from seeing loved ones, and so much more. In swift fashion, Zoom and video conferencing have rapidly become our norm for communicating. As the WR2 curriculum shifts to being primarily remote, our screen time will be increasing and our virtual self-care routines will become even more important. Here are 8 tips for Zoom-Self-Care in the wake of COVID-19.
Rule 1: Zoom Fatigue is real.
Zoom fatigue is the exhaustion that we feel after a long day of being on Zoom. This can be physical fatigue presenting as eye strain, neck and back pain, as well as emotional fatigue- feeling disconnected, stressed, overwhelmed, and even alone at times.
While we’re Zooming, we have to intently focus on our screens to pick up information. There isn’t as much opportunity to pause and ask questions or have side conversations as we normally would in a group setting (unless you use the private chat feature... and triple check to make sure you send the message privately!).
The amount of direct focus that Zoomin’ requires is overwhelming at times. It is incredibly important to recognize what Zoom fatigue is, and what our warning signs are in order to prevent it, since we will be using Zoom for the foreseeable future.
Rule 2: Be intentional about breaks
On your break during a Zoom-IQ session or lecture, step away from your desk and walk around. Try going to the kitchen and grabbing a snack or coffee. If you live with your roommate or partner, spark a conversation with them. Our first instinct may be to remain seated, maybe check social media and finish out the session, but it helps to step away, even if only for an instant.
Rule 3: Avoid Multitasking while Zooming
This one is definitely counterintuitive. If I’m going to be *so* focused on my Zoom screen, shouldn’t I put my attention elsewhere? In short, no! Researchers have shown that multitasking not only reduces productivity, but also decreases long term-memory retention. Ouch!
If you are able to focus for 50 minutes on Zoom, and then take a break to do the tasks that you need to do, this will be better for your productivity, quality of work, and focus. It could help you to remember more information from virtual WR2 sessions, and also save you some mental energy. Also, it will help you to avoid getting called on (or called out) while you aren’t paying attention or aren’t prepared.
Rule 4: Hide Self-View
Aside from talking to yourself in the mirror for a pep talk or practicing from a speech, when have you seen your direct reflection while interacting with someone? It is not natural for us to see our own reflections all day, everyday for hours a day. You may find yourself looking at your self-view rather than paying attention to what’s happening in the Zoom. “Does my hair look okay? Can they see my pajama bottoms? Can they tell that my closet door is open?”
When you first sign on to Zoom, use the video preview feature to make sure that everything looks ok, and then enter the meeting. After this point, I’d recommend hiding self-view. It will help you stay focused, and not second-guess your appearance, your place in the group, or anything else during this already unstable time. (Extra tip: try to avoid focusing on your classmate’s backgrounds, too. This is also distracting and can consume mental energy.)
Rule 5: Identify protected, Zoom-free times in your day.
Just because we are at home and accessible virtually does not mean that we are available at all times of the day. Set up a personal schedule of when you will be unavailable, or when your work day will end. This might be weekdays after 6pm, on Thursday evenings, or whatever time you need to protect for yourself. Propose alternative times for meetings outside of your protected times if you have the power to do so.
Rule 6: Identify protected, Zoom-free places in your space.
A similar point, while you are home, Zoom is not welcome in every space in your home. If you can, try to designate a particular place where you have your Zooms. This can be an office, a dining room table, or a particular place in your living room. Boundaries are important!
Rule 7: Skip non-essential Zoom call that don’t tickle your fancy
If you don’t want to be there, and you don’t have to be there.... Don’t go! There’s nothing worse than being roped into a Zoom that doesn’t apply or interest you.This is especially true if the session will be recorded. Don’t feel pressured to join every Zoom session you get an invitation for. If the answer is not “YES! I’d love to attend that!” I would think twice about attending the Zoom if it’s not something required, or not particularly important to you.
Rule 8: Don’t forget that phone and email exist, too!
It may be your first resort to turn to Zoom to set up a meeting, but if it's one-on-one, or you’re catching up with a good friend, having an old-fashioned phone call may be better. Or, simply sending an email request. While these forms of communication are “outdated”, they are definitely more hands-off than Zoom, and come in super-handy to prevent Zoom fatigue.
Rule 1: Zoom Fatigue is real.
Zoom fatigue is the exhaustion that we feel after a long day of being on Zoom. This can be physical fatigue presenting as eye strain, neck and back pain, as well as emotional fatigue- feeling disconnected, stressed, overwhelmed, and even alone at times.
While we’re Zooming, we have to intently focus on our screens to pick up information. There isn’t as much opportunity to pause and ask questions or have side conversations as we normally would in a group setting (unless you use the private chat feature... and triple check to make sure you send the message privately!).
The amount of direct focus that Zoomin’ requires is overwhelming at times. It is incredibly important to recognize what Zoom fatigue is, and what our warning signs are in order to prevent it, since we will be using Zoom for the foreseeable future.
Rule 2: Be intentional about breaks
On your break during a Zoom-IQ session or lecture, step away from your desk and walk around. Try going to the kitchen and grabbing a snack or coffee. If you live with your roommate or partner, spark a conversation with them. Our first instinct may be to remain seated, maybe check social media and finish out the session, but it helps to step away, even if only for an instant.
Rule 3: Avoid Multitasking while Zooming
This one is definitely counterintuitive. If I’m going to be *so* focused on my Zoom screen, shouldn’t I put my attention elsewhere? In short, no! Researchers have shown that multitasking not only reduces productivity, but also decreases long term-memory retention. Ouch!
If you are able to focus for 50 minutes on Zoom, and then take a break to do the tasks that you need to do, this will be better for your productivity, quality of work, and focus. It could help you to remember more information from virtual WR2 sessions, and also save you some mental energy. Also, it will help you to avoid getting called on (or called out) while you aren’t paying attention or aren’t prepared.
Rule 4: Hide Self-View
Aside from talking to yourself in the mirror for a pep talk or practicing from a speech, when have you seen your direct reflection while interacting with someone? It is not natural for us to see our own reflections all day, everyday for hours a day. You may find yourself looking at your self-view rather than paying attention to what’s happening in the Zoom. “Does my hair look okay? Can they see my pajama bottoms? Can they tell that my closet door is open?”
When you first sign on to Zoom, use the video preview feature to make sure that everything looks ok, and then enter the meeting. After this point, I’d recommend hiding self-view. It will help you stay focused, and not second-guess your appearance, your place in the group, or anything else during this already unstable time. (Extra tip: try to avoid focusing on your classmate’s backgrounds, too. This is also distracting and can consume mental energy.)
Rule 5: Identify protected, Zoom-free times in your day.
Just because we are at home and accessible virtually does not mean that we are available at all times of the day. Set up a personal schedule of when you will be unavailable, or when your work day will end. This might be weekdays after 6pm, on Thursday evenings, or whatever time you need to protect for yourself. Propose alternative times for meetings outside of your protected times if you have the power to do so.
Rule 6: Identify protected, Zoom-free places in your space.
A similar point, while you are home, Zoom is not welcome in every space in your home. If you can, try to designate a particular place where you have your Zooms. This can be an office, a dining room table, or a particular place in your living room. Boundaries are important!
Rule 7: Skip non-essential Zoom call that don’t tickle your fancy
If you don’t want to be there, and you don’t have to be there.... Don’t go! There’s nothing worse than being roped into a Zoom that doesn’t apply or interest you.This is especially true if the session will be recorded. Don’t feel pressured to join every Zoom session you get an invitation for. If the answer is not “YES! I’d love to attend that!” I would think twice about attending the Zoom if it’s not something required, or not particularly important to you.
Rule 8: Don’t forget that phone and email exist, too!
It may be your first resort to turn to Zoom to set up a meeting, but if it's one-on-one, or you’re catching up with a good friend, having an old-fashioned phone call may be better. Or, simply sending an email request. While these forms of communication are “outdated”, they are definitely more hands-off than Zoom, and come in super-handy to prevent Zoom fatigue.