Letter from the Editor Letter from the Editor
It's not easy being a medical student - balancing the stress of intense medical training while entering adulthood. I created @WellResilientBeings (WRB) knowing very well the content has to come from medical students: only they know what is relevant to you. I believe being relevant helps us connect. "Common humanity" is one of the 3 pillars of Mindful Self-Compassion - knowing we are not alone in challenges and failures is important. The WRB contents have influenced me too. I recently picked up jogging again after a long pause. I hope their content will re-ignite something in you too, or open up conversations about resilience & well-being with your friends.
Lastly, I want to thank my talented WRB team. Your passion & commitment to our project inspires me, thank you for all your efforts!
Dr. Joyce Lee Editor-in-chief
Content Content
1. It’s okay to not be okay
When was the last time you cried?
2. Self compassion
Are we kind to ourselves?
3. Insomnia & stress
How did you sleep last night?
4. Burnout
Are you ‘chill’ or ‘chur’?
5. Social avoidance
How much is too much?
6. Imposter syndrome
Do you sometimes feel like you don’t belong?
7. Work-life balance
What have we given up for our studies?
8. Music
How does music heal us?
9. Sports
How does exercise make us feel good?
Mental Health Resources
It's okay to be It's okay to be n
We all have times when we are down, do you remember the last time you felt sad?
Here were some of your responses…
「喺病房見到唐氏綜合症小朋友唔 願意抽血 姑娘勸說半個鐘都唔work 好矛盾好辛苦」
「最近自己執緊跳舞動作嘅時候 搞左成30分鐘都做唔準個動作 有啲眼濕濕」
"Why can't you face this normally like the others? It is simply not necessary to cry. " This is an almost religious dogma I grew up to. It's not a big deal once you get used to these stuff, but deep inside, I guess it still aches when arguments return to this very sentence...”
attitude without fully acknowledging one ’ s negative emotion and situation [1]
It’s okay to be not okay! It is okay to be sad, or angry, or frustrated. There are no wrong emotions, remember not to judge yourself! How
Behind the scenes...
While filming, we realized we all have our own worries and downs in life, and through making the video we learned to embrace them.
to avoid it??
SELF-COMPAS
SELF-COMPAS
We invited 2 MED4 and 2 MED6 students who have never met each other to sit down for a back-to-back conversation.
When we asked them about selfcriticism, here’s what they had to say...
Click to view our reels!
(Huge thank you to our video participants for willing to share their stories with us!)
「我覺得如果你可以放低自尊 心，放低自己perfectionism，接 受自己有啲嘢真係做得不足，之 後先可以將成個心態改變。」
「可能我份人，自己同自 己講嘢嗰陣會多啲指責， 或者諗嘢會負面啲。」
「可能唔需要太過睇低 自己，因為大家都係 人。」
「呢六年嚟，我學識咗 對自己唔好咁harsh。」
SSION SSION
“PRACTICEDEEP
BREATHING EXERCISES
” “WRITEDOWNKIND WORDSTO YOURSELF”
May I remind you to... May I remind you to...
“
HAVEGRATITUDE TOWARDS YOURSELF”
Lesson from the production
Lesson from the production
In full honesty, brainstorming this project was THE perfect chance for us to learn self-compassion. Before we landed on our final interview concept, we criticized and beat ourselves up over numerous concepts - but our teammates actually thought they were nice ideas! We always feel the need to find imperfections within ourselves, but perhaps this perfectionistic mentality is what’s stopping us from being .. our imperfectly perfect selves!
Let’s learn to be self-compassionate and remember that we deserve love and happiness despite of our imperfections. We all make mistakes as humans but we have the potential to grow and perform better next time!
anxie are more susceptible to having insomnia symptoms [1]. Once chronic insomnia sets in, individuals often experience heightened anxiety about sleep and other aspects of their lives. This further intensifies insomnia symptoms, creating a vicious cycle.
It is important to maintain good sleep hyg y prepare yourself for sleep! Calm and relax yourself before sleep by avoiding things like exercise and caffeine [2, 3]. We asked our peers what they do before bed, and some responded ‘doing anki’ or ‘looking at gadgets’. These will most likely keep you awake. Do relax yourself with healthy habits, e.g., use your bedroom for sleep only [4], and have regular sleep schedules!
嘅人都係瀕危物種，上堂摺Lib見到大 嘅背後可能係太多嘢做太多書要讀所 以不得不犧牲睡眠時間，或者係報復式熬夜，都可能係情緒或環境因素導致失眠。
小編都係無心睡眠嘅人，有時係主動熬夜遲瞓，有時係瞓唔著或者醒咗瞓唔返，失 眠對我嚟講未必一定係一份困擾，佢嘅出現反映緊我自己嘅內心某種感受未被妥善 處理，或好或壞，而寧靜嘅深夜容許我有反思、整理思緒嘅空間，同自己內心對 話，化解 啲心結。但失眠幾時成為 種困擾呢？當我喺失眠嘅時候不斷進行反芻 思考而情緒泛濫，或者為失眠而焦慮嘅時候，呢啲深夜就變成咗痛苦。 壓力大 > 焦慮 > 失眠 > 瞓得少 > 影響精神同效率 > 壓力再大咗 > 人又再焦慮咗 > 結果失眠情況越嚟越嚴重，未經歷過嘅人小編希望你以後都唔會體驗到，但經歷緊 或者經歷過嘅人一定明白嗰種痛苦同無力感。但訓得唔好唔係個人嘅問題，人都唔 係必須要攤上床就瞓著覺，唔係必須一覺瞓天光，瞓得唔好唔係罪，但如果你因為
瞓得少而責備自己就係對自己唔好啦，既然本身都瞓得唔好，再責備自己只會更加 辛苦，咁點解唔比自己好過啲呢？
與其瞓唔著就一直望住個鐘，「啊4點啦我仲未瞓到覺」「啊5點啦點解我仲咁清 醒」「瞓覺都瞓唔好我真係垃圾」，倒不如閉目養神一陣，或者索性起身睇下書聽 下歌，有睡意再去瞓吧。容許自己有啲失眠嘅日子，生活已經足夠高壓，休息時間 就唔好再苟刻自己吧。
晚安，祝君好眠。
chilor or areyou areyou ?
chil
chu chu
Burnout remains a pressing concern among medical students, as evidenced by a 2020 local study 27.9% of medical students have experienced it [5]. To explore how students navigate the rigorous curriculum and demanding environment, an informal survey was conducted among our own medical students to assess preferences for a "chur" (hustle) or "chill" (relaxed) lifestyle. The results highlighted a variety of preferences, with only 4 out of 90 respondents felt their lifestyle was perfectly balanced.
Each lifestyle comes with its own benefits and challenges, underscoring the importance of finding a personal rhythm rather than comparing oneself to others. Prioritizing individual learning paces over adhering to stringent norms is essential for mitigating burnout and cultivating successful medical careers.
小編想講
⋯⋯
相信入得醫科嘅各位曾經都係各校嘅天之驕子，都係對自己有啲要求嘅人，入到嚟
大學見到人哋個個都上幾支莊、補習*n、去exchange、追dean’s list，clinical year就 個個都揾attachment、做research、出paper，有冇試過覺得自己被比下去，於是乎迫 自己揾多啲嘢做？或者本身就好chur嘅你會唔會覺得太忙，忙到冇時間見家人朋 友，晚晚捱夜讀書或者工作，冇時間休息，甚至連身體都出現問題？
小編曾經都係chur底一族，好長一段時間忙到食無定時，每晚瞓得3-4個鐘，日日靠 咖啡吊命，慢慢發現身體捱唔住，用咗好耐時間去比自己慢返落嚟，容許自己放鬆 休息，唔需要填滿schedule嘅每分每秒。小編舉自己嘅例子，唔係想話chur就一定唔 好，搏盡同達成目標帶嚟嘅滿足感的確好正，但一定要記得關注自己嘅身體狀況， 如果覺得好overwhelmed，就係時候比自己放 放假啦！
至於Chill又係咪一定好呢？如果你鍾意呢種輕鬆嘅生活節奏，又唔會因為同其他人 比較而感到焦慮，都完全冇問題㗎！但如果你內心有某啲成就想達到，或者想chur 啲踏出comfort zone，都支持你鼓起勇氣踏出第一步去嘗試，可能有人話你突然咁 chur搏咩？但係生活係自己嘅，最緊要唔好內耗，追求自己想做嘅事情係好值得欣 賞㗎！
所以間唔時就問下自己，你享受而家嘅生活模式
嗎？如果唔享受，不如試下調整一下生活步伐，找 到一個更適合自己嘅節奏。可能以前嘅你鍾意chur 盡，但未必適合而家嘅你，所以定期review一下，
根據當下嘅狀態調整生活節奏都好重要㗎。記得生 活係屬於你自己嘅，將自己放喺第 位，唔好因為
外界壓力而忽略自己嘅感受同健康呀！❤
How much is too much?
Social environment plays an important role in both our physical and mental health. Our interactions with it can be described as ‘Social Approach’ and ‘Social Avoidance’[6]. It is our nature to actively participate in social events but it may also be our nature to avoid socialising at times.
If the frequency and extent of social avoidance interferes greatly with your daily activities at work or at school, and even relationships with friends and family, it warrants attention and might be a sign for you to seek help from professionals.
Rest assured that social avoidance is perfectly normal most of the time, since it acts as a safety button, a physiological reaction when we are confronted with situations that might provoke shame, anxiety or other negative emotions [6].
街訪小隊的話
雖然人類係社會性嘅動物，但我哋難免會喺某啲社交場合覺得 尷尬，甚至想逃避一啲聚會......
其實，攰就攰，唔想去咪唔好去囉，最緊要照顧自己先！大家 都係人，唔洗迫得自己太緊。如果覺得好攰同冇精力，記得比 時間自己休息下，抖啖氣啦！
Hi Imposters,
Ever find yourself thinking your achievements are simply due to luck, and that one day you will be exposed as a fraud?
Individuals with imposter syndrome fail to internalise their success, subsequently experiencing varying degrees of anxiety, self-doubt, and fear, despite objective evidence of their achievements [7].
IMPO
We are all in this together
You are not alone in having these thoughts. We, as medical students, are exposed to an environment with high achievers and intense competition, hence we may experience the imposter phenomenon [8]. It is important that we acknowledge and address these fears and doubts. Together, we can support each other in breaking the imposter cycle!
Why did we choose this topic?
The imposter phenomenon resonates within us. We may sometimes be obsessed with the idea of ‘ we are not good enough’ when we compare ourselves with others and want to be perfect. This means we may be harsh on ourselves, and eventually undermining our confidence.
It is a wake up call for us to be self-compassionate – not to be “hea”, but to recognise our uniqueness (there is no need to always compare ourselves with others!), embrace tangible goals, and celebrate our achievements.
SYNDROME
a l a n W o r k L i f e B a l a n c e
BHobbies are the fuel that ignite our passions and an integral part of our life. While we may be busy with our studies, it is important to leave some down-time for rest, or to do the things we enjoy!
DID YOU GIVE UP ANYTHING FOR STUDY?
Studying medicine is a tough journey, and many of us have made sacrifices to some extent in order to get to this stage. If given the chance and time, would you like to pick up the hobby again?
OUR TIPS:
Take care of your mentality
Prioritise tasks
Work with a team
Click to view our reels!
DEAR MY FRIENDS,
Hobbies and studying are equally important parts of our med school journey! Hobbies help us relieve pressure and take our mind off studying, and can be a great way to take care of ourselves as well as our mental health! With sufficient balance and support, a side interest might even provide us with motivation and energy for better studying and efficiency [9].
HEALING HEALING PLAYLIST PLAYLIST
We’ve collected your picks for songs that have resonated with you all in 2023! 20:23 20:24
陳蕾 - 神的不在場證明
洪嘉豪 - 還原淚
YOASOBI -
群青
Taylor Swift - All Too Well
Sergei RachmaninoffPiano Concerto No.2
TK from Ling tosite sigure - Unravel
Sundial - Grass Is Greener
How does music help us feel?
How does music help us feel?
Have you ever wondered why we often resort to melancholic playlists at times of distress instead of happier tunes that cheer us up?
Studies have shown that individuals experiencing grief and personal loss prefer mood-congruent music [10], and there are various hypotheses that provide insight upon our song choices.
One theory proposes that while we are able to identify themes of sadness within music, the negative emotions are perceived vicariously as we are safe from specific dangers or threats that is represented within such music. [11].
Also sad music can generate mixed emotions, not just pure sadness. A study with participants listening to ‘sad’ music reported that even though the music sounded ‘tragic’, they did not experience sadness in the same intensity. Interestingly they also experienced romantic and blithe emotions, such as feeling ‘in love’ or ‘feeling like dancing’ in response to the music [12].
Perhaps music exists beyond the dichotomy of ‘happy’ and ‘sad’ songs, just like our diverse range of emotions. It is diversity that gives us all the amazing musical pieces we have, and so is the diversity of our emotions that make us who we are.
[陪你走過低谷的歌單] [陪你走過低谷的歌單]
Thank you to everyone who gave us their top healing tracks of 2023!
sharing Little sharing Click to view our reels!
Little
Music is an important outlet for expression. Even as medical students, there are many ways we can get in touch with music beyond simply listening on headphones. Many of our peers have experimented with singing, instrumental performance, dance and even rap! They felt music has allowed them to vent out their frustrations or have given them some form of relief during tough times.
By all means, have fun with music - get in touch with tunes that relate to you, or create your own! Remember music is a window that helps you explore your emotions, so do be mindful not to fall into the trap of listening to music solely for the purpose of getting rid of negative emotions. Be it happy or sad, find ways that express your genuine feelings and thoughts, and let them flow!
Why this topic?
In today's fast-paced world, resilience is crucial for overcoming challenges and maintaining mental well-being. Sports, have long been considered a natural platform for developing this trait, as athletes face countless setbacks and need to constantly adapt and grow.
As such, we seized the chance to interview 2 medical students and one resident, who shared with us their personal journey in finding the right balance between medical school and competitive sports. We learnt a lot from them, and we hope you will too! Through this interview, we wish to inspire all of you to recognize the benefits of sports in fostering resilience, and to integrate physical activities into your daily lives.
Sports & Resil
Navigating the demanding journey of medicine, it's normal to feel overwhelmed at times. You’re not alone; we ’ re here for you. Seeking help is a powerful act of self-awareness and strength. And the support from our professionals can lead to new insights, coping strategies, and a sense of community.
Resources from the Faculty Resources from the Faculty
Faculty wellness team E-Hub
Simple information on common self-care topics
Self-tests
Totally anonymous
Faculty wellness team counselling services
Counsellors Winnie and Wai Yee
Address:
CUHK main campus BMSB
PWH CSB
Email:
Winnie: winniechan@cuhk.edu.hk
Wai Yee: waiyeefoong@cuhk.edu.hk
General email: cumedwellness@med.cuhk.edu.hk
Self-care tools in the community Self-care tools in the community
JCTourHeart+ x Wellness and Counselling Centre
Chatbot, articles, webinars and self-help courses
Provide tools based on your emotional needs, can be accessed at your own time and pace
Enter “referral code” 47KC3 – exclusive for CUMED Students
Anonymous for Apple/Android App login https://en.jcthplus.org/cuhk/
Support in the University Support in the University
uPals
Wellness Promotion Team implements mental wellness campaigns to promote supportive, fun and caring service projects on campus
Gain new experiences and make new non-local friends
uBuddies
Peer Counselling Network organizes various service projects and manages
TreeHole@uBuddies: Instagram to strengthen peer support among students
You may feel closer to peer counsellors, gain new experiences and make new friends
Student Counselling and Development Services, Office of Student Affairs
Address: 2/F, Pommerenke Student Centre, CUHK
Tel: 3943 7208
Email: wacc@cuhk.edu.hk
24-Hour Emotional Support Hotline for CUHK Students
Tel: 5400 2055
University Medical Services Office
Talk to a psychiatrist
Tel: 3943 6439 (Appointment), 3943 6422 (Enquiry)
References References
[1] Mao, T., Guo B., Rao H., Unraveling the complex interplay between insomnia, anxiety, and brain networks, Sleep, Volume 47, Issue 3, March 2024, zsad330, https://doi org/10 1093/sleep/zsad330
[2] Reichert, C. F., Deboer, T., & Landolt, H. P. (2022). Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. Journal of sleep research, 31(4), e13597. https://doi.org/10.1111/jsr.13597
[3] Rusch, H L , Rosario, M , Levison, L M , Olivera, A , Livingston, W S , Wu, T , & Gill, J M (2019) The effect of mindfulness meditation on sleep quality: a systematic review and meta‐analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996
[4] Edinger, J D , Arnedt, J T , Bertisch, S M , Carney, C E , Harrington, J J , Lichstein, K L , Sateia, M J , Troxel, W. M., Zhou, E. S., Kazmi, U., Heald, J. L., & Martin, J. L. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 17(2), 255–262. https://doi.org/10.5664/JCSM.8986
[5] Lee, K. P., Yeung, N., Wong, C., Yip, B., Luk, L. H., & Wong, S. (2020). Prevalence of medical students’ burnout and its associated demographics and lifestyle factors in Hong Kong PLOS ONE, 15(7) https://doi.org/10.1371/journal.pone.0235154
[6] Gellner, AK., Voelter, J., Schmidt, U. et al. Molecular and neurocircuitry mechanisms of social avoidance. Cell. Mol. Life Sci 78, 1163–1189 (2021) https://doi org/10 1007/s00018-020-03649-x
[7] Bravata, D. M., Watts, S. A., Keefer, A. L., Madhusudhan, D. K., Taylor, K. T., Clark, D. M., Nelson, R. S., Cokley, K. O., & Hagg, H. K. (2020). Prevalence, Predictors, and Treatment of Impostor Syndrome: a Systematic Review. Journal of general internal medicine, 35(4), 1252–1275 https://doi org/10 1007/s11606-019-05364-1
[8] Huecker, M. R., Shreffler, J., McKeny, P. T., & Davis, D. (2023). Imposter Phenomenon. StatPearls. StatPearls Publishing
[9] Narwal, S., Narwal, P., Leung, Y. Y., & Ahmed, B. (2021). Stress and work‐life balance in undergraduate dental students in Birmingham, United Kingdom and Hong Kong, China. Journal of Dental Education, 85(7), 1267–1272. https://doi org/10 1002/jdd 12596
[10] DeMarco T. C., Taylor C. L., Friedman R.S. (2015). Reinvestigating the effect of interpersonal sadness on moodcongruency in music preference.
[11] Zentner M , Grandjean D , Scherer K R (2008) Emotions evoked by the sound of music: characterization, classification, and measurement. Emotion 8, 494-521. 10.1037/1528-3542.8.4.494
[12] Kawakami, A , Furukawa, K , Katahira, K , & Okanoya, K (2013) Sad music induces pleasant emotion Frontiers in psychology, 4, 311. https://doi.org/10.3389/fpsyg.2013.00311
IG: @wellresilientbeings
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