Work-life balance tips for busy junior doctors from doctors

Achieving a healthy work-life balance can be difficult to obtain for many professionals, but it can feel particularly challenging for junior doctors. The demanding nature of medical training, combined with the high stakes of patient care, can lead to long hours and significant stress.

However difficult it can be at times, maintaining a balance is important not only for personal wellbeing but also for the patients and communities you serve. The health and wellbeing of the doctors that we work with is extremely important to us, but we get it, medicine is a unique field, and we can't offer advice unless we have walked in your shoes. That's why we've compiled some work-life balance tips from the doctors we have spoken with to help junior doctors navigate these challenges and learn from their peers who have found that elusive balance.

"I believe that being a good doctor starts with taking good care of myself and ensuring I’m the best version of myself. When I’m healthy, fulfilled, and happy, I’m a better human and can contribute to the world." Dr Sina Karimian

Understanding the challenges

Junior doctors often face irregular hours, night shifts, and the pressure of making life-and-death decisions for the first time. These demands can strain relationships, physical health, and mental wellbeing. Recognising these challenges is the first step towards managing them effectively.

Dr Bachmann says the professions attending to their own health and wellbeing is “paramount.” “We are expected to be healers but “Physician heal thyself” is real. If we do not ensure a good frame of mind, a healthy lifestyle, an educated outlook, we are doing not only ourselves but also our colleagues and our patients a disservice.”

"Doctors are trained in taking care of others, but the time has come for them to use that training on themselves “We know the benefits of regular exercise, good nutrition, and mental stability. The impact resonates with our careers and the repercussions of failing to acknowledge and adhere to self-care are significant."

Setting realistic expectations

It's important for junior doctors to set realistic expectations about work-life balance. It's unlikely to mean an equal split between work and personal life. Instead, it may involve finding satisfaction in both areas and making the most available time, regardless of how divided.

“Once I understood that if I don’t look after myself I am hopeless at helping others without burning out, I made some radical changes to put my health and wellbeing as a priority.” Dr Darryl Lee Prince

Prioritising time management

Effective time management can play a large role in enabling work-life balance. This might mean using scheduling tools to keep track of professional commitments and personal activities or learning to say no to non-essential tasks. Allocating specific times for work and rest can help ensure that both areas receive adequate attention.

They were good at giving us a few days off at a time during the current job that we have to make sure that we get enough time for work-life balance. Dr Diana Yuen Kwun Ng said of her time locuming with Medrecruit.

Working with your medical recruitment agency to structure placements, ensuring you have days off inbetween shifts can be a great way to allocate the time you need to for your health and wellbeing.

Developing healthy habits

Physical health is very important when managing stress and maintaining energy levels. Regular exercise, a nutritious diet, and sufficient sleep are non-negotiable for busy medical professionals. Now, we understand this can be easier said than done! But it could be as simple as eating well, monitoring your steps on your Apple Watch, and walking/biking to work.

"Moving more has unparalleled health benefits – from reduced cancer risks, decreased cardiorespiratory disease probabilities, to enhanced cognition. The icing on the cake? It's a colossal boon for mental well-being." Dr Ash Bowden.

Junior doctors should also try to make time for hobbies and interests outside of medicine to maintain a sense of individuality and relaxation. "I think having the time to let your passions flourish is really important in life. And for me last year, I certainly had that. I think it reinvigorated me and recharged me." Dr Dave Homewood

Building support systems

Having a support system is integral. This includes colleagues who understand the unique stresses of medical life and friends and family members who can offer emotional support. Networking with other medical professionals can provide valuable advice and empathy.

Embracing flexibility

Work-life balance for junior doctors isn't static; it changes with life stages and career phases. Being flexible and adjusting expectations can prevent frustration and burnout. For instance, a doctor might focus more on professional development early in their career and gradually incorporate more personal time as they gain stability. Once you reach PGY-2 in Australia and PGY-3 in New Zealand you can locum. Many doctors choose to locum because of the flexibility it offers. Some doctors even prioritise their wellbeing and take a locum year or locum permanently.

"I think the best thing for me, was that locuming allowed me autonomy. I could go where I wanted, work as much, (or as little), as I wanted, and had the chance to work in different places. There was some really interesting work too." Said Dr Dave Homewood of his locum year.

Negotiating work conditions

When possible, junior doctors should advocate for their needs, whether it's about scheduling, workload, or administrative support. Understanding employment rights and being involved in discussions about workplace policies can lead to more supportive work environments.

But the onus is not only on the doctor, here are some tips for what hospitals can do to support their staff. Supporting doctors during night shifts and on-call duties is important for maintaining their wellbeing and ensuring high-quality patient care.

• Adequate staffing: Ensure that night shifts and on-call duties are adequately staffed to manage workload and reduce stress. Overworking during these periods can lead to burnout and medical errors.

• Rest facilities: Provide comfortable and quiet rest facilities for doctors to take breaks and, if necessary, get some sleep during longer shifts. These areas should be easily accessible and well-equipped with beds and necessary amenities.

• Nutrition options: Offer healthy meal and snack options during night shifts. Access to nutritious food can help maintain energy levels and improve performance.

• Mental health support: Establish a support system for mental health. This could include access to counselling services, peer support groups, and stress management programs.

• Training and preparation: Provide specific training for handling the unique challenges of night shifts and on-call work. This can include strategies for managing sleep schedules and coping with irregular hours' physical and psychological demands.

• Feedback mechanism: Create an open channel for feedback where doctors can express their concerns and suggest improvements regarding night shift conditions and on-call duties. Regularly review and adapt policies based on this feedback to better meet their needs.

• Recognition and incentives: Acknowledge the hard work and dedication of doctors working these challenging shifts. Consider implementing incentive programs that recognise their commitment and compensate them appropriately.

By implementing these tips, hospitals can significantly improve the working conditions for doctors on night shifts and on-call duties, enhancing their job satisfaction and overall wellbeing.

Addressing mental health

An awareness of mental health and wellbeing is important. Junior doctors should be proactive in seeking help if they feel overwhelmed, stressed, or depressed. Many institutions offer counselling services, and numerous confidential helplines and resources are specifically geared towards medical professionals.

“Be kind to yourself. Be kind to others. Live, laugh, and love” Dr Dani Bachmann

For junior doctors, achieving a work-life balance is more about integration and less about separation. By embracing flexibility, prioritising well-being, and using available resources, it's possible to build a satisfying career and enjoy a fulfilling personal life simultaneously. This balance isn't just about individual happiness—it's also about being a better doctor.