It is no secret that medical education is a time wrought with personal and professional stressors, posing serious challenges to maintaining student wellness. Research shows that medical students are more prone to burnout, anxiety and depression due to excessive academic rigors, mountainous coursework, and the burden of transitioning to medical school and being away from their families. Juggling classwork, exams, assignments and clinical rotations with extracurricular activities can bring forth a great deal of mental and psychological stress. Maintaining mental health in medical school is critically important to succeeding in a Caribbean medical school and becoming a great doctor.
Did you know that attending a Caribbean medical school such as the Windsor University school of medicine can help you avoid this issue? We at WUSOM care a great deal about the mental and physical wellbeing of all our students, so we invite them to take our mental wellness challenge. The 7-day challenge is designed to help students take control of their minds, and get into the spirit of practicing healthy habits that benefit their mental health and wellness. This is a guided journey through various practices and activities, each focusing on a different aspect of mental wellness.
Challenge Day # 1 – Get 8 Hours of Uninterrupted Sleep
We cannot stress enough how sleep deprivation can take a toll on your mental health. Not getting enough sleep persistently can lead to depression, burnout and mood disorders, so it is absolutely essential to sleep 7-9 hours each night to rejuvenate and reenergize for the day ahead, and fortify your immune system. Finding it hard to fall asleep? Does worrying about the next day keeps you tossing and turning all night? Starting today, pledge to improve your sleep time and get a restful night’s sleep. Up for this challenge tonight?
Challenge Day # 2 – Go Outside
NO – running between classes or across campus doesn’t actually count as going outside. When you are on WUSOM’s picturesque St. Kitts campus, why not take some time to stop and smell the flowers or listen to the call of birds, because nature has a profound calming effect on our minds. Did you know that doing something as simple as listening to the lapping of the ocean or even taking a mindful stroll in the garden can instantly alleviate stress, anxiety, and depression and boosts concentration. So, stop whatever you are doing, leave all your distractions behind, step outside, listen to the sounds, feel the wind in your hair, observe the colors, textures, and sounds around you, and become one with nature.
Challenge Day # 3 – Digital Detox
What’s your relationship with your digital devices? Do you reach out for your phone or tablet every few seconds? Do you panic when you cannot find it? Do you feel a compulsion to scroll down reels late into the night? You may very well be on the way to digital addiction. Did you know that constant exposure to digital devices like smartphones, smart watches, Laptops, and TV can significantly affect our mental health. Research says that spending a lot of time attached to your device tends to make mindfulness more difficult to cultivate, not to mention, we absorb too much negativity over the day on social media. So, let’s take a day to step back from the digital devices that are separating you from the here and now, and be present in the moment. Can you take a break from the constant need to be “on” and “connected” for one whole day?
Challenge Day # 4 – Call a Friend or Family Member
How often do you stay in touch with your loved ones? No – liking their posts on social platforms or texting once in a while doesn’t count! Your friends and family are your support system, so no matter how busy you are today, pick up your phone and check in on a loved one. Not only will a call from you make a world of difference for them, but also help you alleviate stress and feelings of loneliness.
Challenge Day # 5- Eat a nutritious meal
Medical students are known to stuff on junk between classes and labs – after all who has time for all those elaborately healthy meals that we see on the internet? Well, you can eat healthy far away from home or even on a budget. Starting today, opt for healthier alternatives at your on-campus cafeteria or if you have dinner plans with friends. Say no to empty calories and try to incorporate as many fruits, vegetables, omega-3 fatty acids, nuts, lean proteins, and legumes into your diet as possible. These foods fortify your brain while cutting back on sugar and processed meals keep mood disorders, including anxiety and depression, at bay.
Challenge Day # 6 – Incorporate Exercise in your Daily Routine
The rigorous coursework of your Caribbean medical school may be keeping your mind in overdrive, but is your body getting enough exercise too? Since every 30 minutes of exercise per day can help boost your mood and overall mental health, it is important to schedule some exercise in your day-to-day routine to alleviate anxiety, depression, and negative mood, and enhance your self-esteem and cognitive function. You could take a half hour walk or a jog in the fresh air, bust a move to some of your favorite tunes, or join a workout class online. Whatever helps you get a move on!
Challenge Day # 7 – Start a Gratitude Journal
It is easy to complain when things aren’t going our way, but how often do we express gratitude for the things that are. Why not keep a gratitude journal where you pour out all the positive events that happened to you throughout the day and how thankful you are for what you have. Looking back on your journal, you will start to notice how extremely blessed you are. Cultivating gratitude is a skill that enhances mental well-being more than anything. Up for the challenge? Bring out a pencil and get set jotting.
