- Prioritize sleep. It’s easier said than done, but science has proven over and over again that sleep is one of the best stress regulators. No matter how busy your schedule is, carve out time for quality sleep. Wearables can help you track and optimize your sleep quality, and there are dozens of free apps with Sleep Stories or Bedtime Meditations to help if you have trouble falling asleep. Try your best to get 7-9 hours of sleep each night. If that seems impossible, during the day try to get 20 consecutive minutes of non-sleep deep rest (NSDR). This has been proven to increase memory retention and energy– great tools for the AMSA community! In between meetings or classes, try to get 20
- Try Journaling. Journaling can help you with many things like: managing your emotions, goal setting, healing current or past trauma, and regulating stress. Let’s focus on goal setting, which is an important topic for many in the AMSA community. Whether you are still in school, residency, actively practicing medicine, or a family or friend, goal setting is for everyone. Goals can vary from personal to professional goals, short-term or long-term. They can be as simple as a daily to-do list, or as vast as a 5-year plan. Instead of using your phone or computer, consider writing things down by hand in a journal to use muscle memory and create positive habits. PS: did you know journaling can help you sleep better? If you want to start journaling but don’t know how, ask yourself leading questions in your journal such as ‘How are you feeling today?’ or ‘What are three things you want to accomplish today?’
- Talk to a Licensed Therapist Online: Therapy can help you develop coping skills to manage and balance your work and personal life, improving stress levels. Managing different relationships across your professional and personal life can be difficult- talking about it in therapy helps. Online therapy might be a great option for the AMSA community. No more driving to and from appointments and trying to squeeze something else into your calendar. You can get professional therapy on your terms: schedule a phone, video, or live chat session on days and times that work for you. Plus, leverage unlimited messaging to get support on the go, when you need it. Visit www.betterhelp.com/amsa and get 1 month of free therapy ($300 value).
3 Tips for Managing Stress- by BetterHelp
Many of us hear the word ‘stress’ every day, often multiple times per day. Did you know Americans are one of the most stressed out in the world? American stress levels are 20 percentage points higher than the global average (source: stress.org). Stress means different things for different people, but we can all agree that stress impacts who we are and what we do. Our partners at BetterHelp, including licensed mental health professionals, have outlined three ways to better manage stress below.
- Set Boundaries: Boundaries are limits that define what you are and are not willing to do. To identify and set boundaries, first ask yourself what those wants and interests are, and then learn how to communicate them. In a culture that celebrates overwork, perhaps the hardest part is learning how to say ‘no’.
- Use a planner: Using a planner is a great way to manage your academic, professional, and personal life. Writing things down in a planner or using the Calendar and Reminders apps on your phone can help you stay organized and prevent or alleviate feelings of stress. If you’re trying to achieve a better work-life balance, leverage a planner to make time for people and activities that make you happy. You can also use these tools to hold yourself accountable to taking lunch breaks, study breaks, and more!
- Get Therapy: Did you know a licensed therapist can help you developing coping skills to manage and balance your work and personal life, improving stress levels. Managing different relationships across your professional and personal life can be difficult- talking about it in therapy helps. Online therapy might even be a better option for the AMSA community. No more driving to and from appointments and squeezing something else into your calendar. You can get professional therapy on your terms: schedule a phone, video, or live chat session on days and times that work for you. Plus, leverage unlimited messaging to get support on the go, when you need it. Visit www.betterhelp.com/amsa and get 1 month of free therapy ($300 value).
