Residency is often described as one of the most challenging phases of a physician’s journey. It’s the perfect storm of long hours, lack of sleep, steep learning curves, and the constant feeling of being at the mercy of someone else’s schedule.  

Even the most passionate and dedicated trainees can feel like they’re being tossed in the wind without a moment to catch their breath. In the midst of it all, burnout can feel inevitable. But with intention, reflection, and support, it’s absolutely possible not just to make it through, but to hold on to your joy and sense of purpose along the way. 

Here are some key strategies to help you stay grounded, take care of your health, and stay connected during residency: 

1. Make Time for Fun & Hobbies Outside of Medicine

Even when your schedule feels incredibly full, carving out space for the things that make you happy is essential. Whether it’s playing music, painting, watching trash reality TV, gardening, or traveling (even for a quick weekend getaway), these moments can re-energize you and remind you that you are more than your badge or your pager.  

Leaning into your hobbies (or finding new ones) can help you reconnect with parts of your identity that often get lost in the hospital grind, and maybe even uncover pieces of yourself you didn’t know were missing.

2. Build & Nurture Community

Residency can be isolating, especially if you moved to a new city or away from family. Building community, both within and outside of medicine, can seriously change the game when residency gets tough.  

Whether it’s bonding with co-residents, joining interest-based groups, finding a church, or staying in regular touch with loved ones, having a support system gives you a space to be seen, supported, and reminded that you’re not alone. Sometimes just venting with someone who “gets it” can make all the difference. There’s nothing like a shared eye roll or group text meltdown to remind you that you’re not the only one questioning all your life choices at 3:00 am! 

3. Ask for Help—In & Out of the Hospital

Residency has a way of making people feel like they need to be superhuman. But asking for help is a strength, not a weakness. Whether it’s requesting backup on a tough patient case, reaching out to a therapist or mentor, or asking a friend to help with groceries when you’re too exhausted to move—leaning on your network and community is part of what keeps you going.  

Burnout often starts with silence. Don’t wait until you’re drowning to raise your hand for help. I always say – closed mouths don’t get fed!

4. Take Care of Your Wellness, Both Mind & Body

It’s easy to tell patients to prioritize their health, but so much harder to take your own advice. This is something I struggle with myself! Prioritize the basics: keep up with your own doctor’s appointments, stay hydrated, nourish your body with food that fuels you, and find ways to move that feel good—whether that’s a long gym workout or a peaceful neighborhood stroll.  

Taking care of others starts with taking care of yourself – you cannot pour from an empty cup! Your physical and mental wellness are not afterthoughts; they’re the foundation. 

5. Learn to Say No (BUT SERIOUSLY!)

As a resident, you’re constantly being asked to do more—more shifts, more presentations, more scholarly work. And while some of these opportunities can be exciting and career-boosting, others may just add to you feeling overwhelmed.  

Learning to say “no” with kindness and confidence is a vital skill. If something doesn’t serve your goals, your growth, or your well-being, it’s okay to pass. You don’t have to prove your worth by running yourself into the ground. Trust me, opportunities will come and go, but protecting your emotional and mental well-being is worth far more than any extra line on your CV.

6. Remember Your “Why”

When things get hard (and they will get hard), it helps to remember the reason you chose medicine in the first place. Maybe it was a patient who inspired you, a family member, a personal experience, or a sense of justice and wanting to make change. Write it down. Keep it close. Let that purpose guide your choices and ground you in the hard moments.  

Keep a record of the meaningful moments, big or small, so you can return to them when things get tough. They’ll remind you of the good, even on the hardest days. Your “why” is your anchor, and it deserves to be protected—especially when you’re running on hospital coffee and trying to remember the last time you saw sunlight! 

You’ve Got This! 

Residency will test you, push you, and at times, make you question whether you’re truly cut out for this, or even why you chose this path in the first place. But with intentional care for your whole self—your mind, your body, your joy, your purpose—you CAN navigate the storm without losing yourself in it. And with each step, you’ll not only become the doctor you hoped to be, but the kind of person who knows how to carry an umbrella through the rain (and still find meaning in the downpour)!