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The Power of Mindfulness: Incorporating Mindfulness into Medical School Routine

Pallavi Vasu


As medical students, we understand the significance of mental health, particularly in our high-pressure environment. But ironically, medical students (and doctors) tend not to prioritise our mental health. Often, this is driven by intense academic demands, high personal expectations, and the pressure to become exceptional doctors. As a result, mental well-being frequently takes a backseat. 

Today, we will delve into mindfulness, its advantages, and how medical students can easily implement it daily.


What is Mindfulness?

From a scientific perspective, mindfulness can be defined as the non-judgemental observation of internal and external stimuli. But to put it in simple terms, it is the art of focusing on the present moment, concentrating on breathing and taking a moment to actively acknowledge your thoughts, emotions and sensations. 

Although it is a relatively recent concept in Western medical practice (introduced in the 70s), mindfulness has been a significant part of Asian culture and spiritual traditions for centuries. 


The Science of Mindfulness

Numerous interventions to improve psychological health have been designed using principles derived from mindfulness - some of which are Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT). 

Mindfulness is believed to improve mental well-being by counteracting common forms of psychological distress such as anxiety, stress, and anger. Research suggests that it can reduce these symptoms, improve concentration, and enhance empathy - all of which will be invaluable for future healthcare providers.


Practical Benefits for Medical Students

  1. Stress Reduction: Techniques such as deep breathing and medication can stimulate the body's relaxation mechanisms to promote a sense of calm

  2. Improved Focus: Considering that a substantial amount of revision focuses on memorisation techniques, mindfulness practices can be beneficial. The mind can be trained to resist distractions, improving productivity and academic performance.

  3. Enhanced Emotional Regulation: Medicine can be emotionally taxing, and mindfulness can help students process their experiences, enabling a compassionate response.

  4. Better Sleep Quality: Despite knowing the importance of a sound sleep schedule, ironically, we're one group of students with the poorest sleep quality - and understandably so, as a lack of sleep is often due to busy schedules and stress. However, mindfulness has a role to play in this aspect and can make it easier for people to drift into sleep. 

  5. Sleep often becomes a casualty of a busy schedule, but mindfulness can help. Techniques like body scans and mindful breathing calm the mind, making it easier to drift into restful sleep.


How to Incorporate Mindfulness into Daily Life:

  • Start Small: Spend five minutes each morning focusing on your breath or observing your thoughts.

  • Mindful Study Breaks: Use breaks between study sessions to do a brief mindfulness exercise instead of scrolling through social media.

  • Practice Gratitude: Reflect on three things you're grateful for at the end of each day.

  • Download a Mindfulness App: there are several free apps on the market designed to encourage self-care, integrated with reminders to take a break, take deep breaths, drink water and relax, to name a few.  


Mindfulness is more than a practice; it's a powerful tool for navigating the challenges of medicine and building a healthier, more resilient future.


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