#ResilientResidencyInsights 5 - When the going gets tough, how will you recover?

As-salamu alaykum,

Alhamdulillah, we are already half way through the 10 most blessed days of the year. 

I hope that the 1st half has been a very productive time in reflection, worship and the remembrance of Allah and I pray that the next few days leading up to the grand finale of Arafah day and the day of sacrifice are immensely beneficial to you and your loved ones. Amin.

Today, we turn our attention to your recovery (from stress) plan.

As James Clear put it, “recovery is not negotiable”, certainly not in what you and I have signed up for; this highly rewarding and equally intense work of serving others at the bedside. 

Here’s why?

The residency workload jump is usually the first deep experience with this and the optimal place to practice and master the art of recovery so that you will be on your A-game most of the time and burnout-proof your journey through residency and beyond.

You will go through intense periods of stress from the physical work of rounding, to the emotional investment in your patients and colleagues to the mental necessity to learn and stay on top of the multiple variables that play into the decisions that you will be making with support at this stage of your career and challenges that sometimes come with you social interactions as well. 

The list is quite literally, endless! And without careful attention, it will snowball into chronic stress and eventual burnout. This is why having a recovery plan is an essential component of your preparation for residency and beyond.

The Recovery Paradox

There is a recovery paradox to keep in mind as we further this conversation that can get in the way of this much needed investment in your better version; that when we are stressed and/or fatigued and most need to recover, we are much less inclined to do the things that will get us out of this state without pre-emptive work. 

This upstream recovery plan needs your attention NOW when you can approach things with clarity before the storm hits.

The Energy Balancing Act 

Recall our conversation about the 4 dimensions of the individual as we referenced the work of Steven Covey, on “Habit 7 - Sharpening the Saw”; Physical, Spiritual, Mental, and Social/Emotional. Your energy comes from optimizing across these 4 dimensions.

Your experience of work in residency (including rounds, projects, call duty etc.) will likely be a drain on your energy levels which can translate to stress and anxiety as the going gets tough.

This will need to be counteracted by making choices that replenish you (including healthy nourishment, sleep, exercise etc) on a regular basis to avoid the dangerous consequences of not having a recovery plan.

Make Smarter Choices with your Energy and Recover Quicker 

1. Prioritize Rest and Sleep

When you are done at the end of your long days and fulfilled your obligations to family and others, your Salah etc, sleep should be one of your core priorities. Set healthy boundaries around this most important recovery blessing that Allah, the Most High, has gifted to us all.

2. Build in micro-breaks into your day

Many of your days will be long so waiting until bedtime for a mental break is not an optimal approach as you will likely have hit rock-bottom at that point. Rather take 5 - 10 minutes outside of the hospital or office walls, connect with nature, and whenever possible don’t think about work in those few minutes. This will energize you for better performance when you do get back to the grind. 

3. Embrace Intentional Movement

If you don't already have an exercise routine even if it’s a seven-minute workout or a regular pickup basketball game with the boys then now is the time to develop one. Your long-term resilience and burnout-proofing through residency and beyond relies on a reasonable routine of incorporating movement into your day outside of work. It also has a significant impact on your mood, performance and overall well being.

4. Choose your Foods Wisely

Consider your food and snack options carefully to optimize for what goes in. Think about performance, what is inherently wholesome (good or Tayyib) and halal. Limit high refined sugar products and fried foods. Keep healthy snacks on hand to reduce your temptation to go for whatever is available. 

Approaching your food with the intention of eating for performance and curating your identity in this regard will serve well through residency and beyond.

5. Preserve your Spiritual Health

Plan to fulfill your Salah in a reasonable time frame during the course of your day. Maintaining this essential habit of a successful Muslim and an obligation upon us will help you stay connected to Allah and nourish your soul just as much as you are intentionally nurturing your body with the end result of holistic well being and resilience. We discussed this extensively in another newsletter.

Remember the hadith of Prophet Muhammad PBUH;

Abu Huraira reported: The Messenger of Allah, peace and blessings be upon him, said, “The strong believer is more beloved to Allah than the weak believer, but there is goodness in both of them. Be eager for what benefits you, seek help from Allah, and do not be frustrated. If something befalls you, then do not say: If only I had done something else! Rather say: Allah has decreed what He wills. Verily, the phrase ‘if only’ opens the way for the work of Satan.” [Source: Ṣaḥīḥ Muslim 2664]

There’s an admonition for us to aspire to be “strong”, whether it be physically, mentally, or spiritually. Catering to all the key dimensions of our existence through intentional choices that foster our resilience and growth will be key to fulfilling this principle and fostering your resilience throughout residency.

May Allah, the Most High, grant us renewed strength and capacity to always pursue our obligations to Him and our desire to serve others with excellence. Amin. 

Sincerely,

Sulyman

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