🩺 Scrub In: The Motivated Med Life

The first time I experienced burnout during Step 1 prep, I honestly thought I was sick. I thought I was coming down with a cold. My solution? Go to bed earlier and take multivitamins. But I didn’t do those things to truly take care of myself—I did them so I could keep studying.

Talking with my peers made it clear: as medical students, we give our all. But when we ignore balance and health, we suffer in ways we don’t always recognize until it’s too late. That’s what burnout does. It sneaks up on you, convincing you that all you need to do is “push harder.”

But that doesn’t have to be your story. I want to share how I’ve recognized and addressed Step 1 burnout so you can catch it earlier than I did.

Recognizing Burnout

1. Check your body and mind.
   Take a slow breath in. Exhale. Ask yourself: Where do I feel the most tension—body, mind, or emotions? For me, it was pressure in my chest every time I tried to do more practice questions, and a sinking feeling when I didn’t score well on practice tests.
   
2. Reflect on your week.
   How has your week been outside of studying? Full? Empty? Draining? My weeks were empty. I avoided making plans because I thought it would steal time from studying. Even texting friends felt like extra work.
   
3. Evaluate your coping habits.
   What do you do to relieve stress? Does it help long-term, or just distract you? I watched YouTube videos for “relief,” but they only left me guilty and further behind.
   
4. Review your breaks.
   When was the last time you took a real break—a full day or half day? I rarely did, and when I did, guilt followed me. I never let myself fully rest, which kept me in a cycle of fatigue.
   
5. Assess your support.
   Have you talked to anyone about how you feel? Or have you isolated yourself? I was lucky to have people in my life who tried to support me, but I often brushed them off because I thought I just needed to push harder.
   

Addressing Burnout

1. Talk to someone you trust.
   A mentor, advisor, or even a friend. Speaking up is the first step. Sharing takes away the weight of isolation and gives you perspective you can’t always see for yourself.
   
2. Seek academic help early.
   Many of us push through burnout because we fear falling behind, failing, or facing repercussions like LOAs. But ignoring burnout often leads to worse outcomes. Academic support (shorter schedules, adjusted plans, tutoring, or even formal leave) can protect both your progress and your health.
   
3. Rest without guilt.
   Recovery looks different for everyone. Some students need a day; some need weeks or months. What matters is not forcing yourself into someone else’s timeline. I made the mistake of telling myself “a day off will fix it.” It didn’t. By waiting too long, I ended up needing months of recovery. Don’t make my mistake—take the time you need, now.
   
4. Fill rest with meaning.
   Rest doesn’t mean scrolling endlessly. Choose calming but restorative activities: cooking, light exercise, calling family, journaling, or simply sleeping without guilt. These things create rhythm and renewal so you can return to studying with strength.
   

Final Thought

Step 1 is tough, but burning yourself out isn’t a requirement for success. The truth is: powering through doesn’t make you stronger, it makes you weaker. Recognize burnout early, listen to your body, and give yourself the space to recover. The test is important, but your health is non-negotiable.