Lily A.
Photo provided by Lily A.
If you’re reading this, know that it’s okay to say “no.”
Graduate school is such a stressful and busy time of our lives, and it can be so tempting to take every opportunity to push ourselves, work more, and get more involved. We volunteer, work extra jobs, take on extra projects, all while being students and trying to keep some sort of social life going. We’re working so hard towards the next stage of our lives that, at times, it feels like a full-on sprint rather than a marathon. Plus, if you’re anything like me, you also fear letting others down and not doing “enough.” These fears have often led me to over-commit myself and spread myself much too thin.
I have had a hard time with prioritizing time for myself for a long time, but especially during this stage of life. I genuinely love everything I’m spending time on – nannying, volunteering, leading the student occupational therapy organization, and working. When your time is full of all good things, how do you choose what to cut? How do we take advantage of every opportunity while also taking care of ourselves? For me, it’s a constant struggle back and forth.
While graduate school has brought me added stress, it’s also taught me valuable lessons in how I spend my time. Occupational therapy is based on the idea that humans are occupational beings. Our overall health and well-being is rooted in our ability to spend our time doing occupations, or activities, that are meaningful to us. If we overstretch ourselves and forget to prioritize our favorite occupations, we won’t be able to fully engage in anything we do. I’ve been trying to apply principles of occupational therapy in my own life by examining the occupations that mean the most to me. I’ve been trying to block out time in my Google Calendar for seeing friends, reading, and catching up on housework (which doesn’t seem like a good self-care activity, but it really is). I joined a kickball team and a book club with a few friends, and I’ve found it really helps to have that time scheduled every week.
It’s hard to say no to work opportunities or extra responsibilities at school to keep that time for myself open, but it’s so worth it. Spending just a few hours a week on things I love totally refills my cup. I can be so much more present at my other commitments when I respect that time for my meaningful occupations.
Lily A., Second Year Occupational Therapy Student
Q: Are you involved in any leadership roles, and if so, how have they impacted your mental health?
A: Yes! I am the President of the Student Occupational Therapy Association (SOTA) for my school’s OTD program. I also serve on the fundraising committee for the school’s non-profit therapy clinic, CARES Therapy. Both roles bring fulfillment to my life as a student, because they help me connect with my classmates and see the big picture of the impact OT can have. However, I’ve also had to learn in these roles that it’s okay not to please everyone. One of my core fears is letting people down, and that’s something I have to do as SOTA President every once in a while, when it’s what’s best for the group. Sometimes I feel like I must be at every event SOTA does, which is not feasible. For a little while, I really struggled with these two things. I felt like I wasn’t a good enough President because I couldn’t do it all. After a year in this role, I’ve learned to trust myself and give myself grace. So, while these roles have caused some self-doubt and worry, I think they have made me a more resilient person and helped my mental health in the long run.
Q: What strategies do you employ to maintain a healthy work-life balance?
A: Another aspect of being a leader of SOTA and CARES is that I have a hard time turning it “off.” These organizations are both important to me, to the point that they occupy pretty consistent space in my brain. Because of this, I’ve had to employ strategies to keep my free time sacred. I have a little note on my phone with running ideas and to-do lists for both organizations. If I think of something outside of my work time, I write it there. This hasn’t eliminated my problem, but it does stop me from ruminating on things or interrupting my free time to work on it. A healthy balance is something I’m clearly still working on. :)
Q: What is your most used coping strategy or technique?
A: I am a nanny for a few families, so I’m constantly thinking of ways to keep kids’ emotions regulated. The best thing I’ve found for them is to go outside and take a walk. If they’re having big emotions or are just restless, we grab the strollers and bikes and walk around the block. We go slowly and stop to look at trees and flowers, and by the end of a short walk everyone is back to normal. Funnily enough, this works for me too. It’s not a cure-all, but it gets me back to baseline, so I can think more clearly and move forward.
Several studies have revealed that medical students, physicians, and healthcare professionals experience mental health symptoms at rates significantly higher than the general population. Stethos[Cope] is a chapter of IfYoureReadingThis designed to help medical students and professionals cope with the unique stressors of medical training and change the narrative of mental health in medicine.
To read more letters and interviews from students, and to learn more about mental health in the medical community, visit the Stethos[Cope] home page.