Dear MD Class of 2020,
Match Day 2020 is quickly approaching. For some of you, the upcoming waiting period will be full of intense excitement. For others, feelings of anxiety and worry will predominate.
Before Match Day comes on Friday, March 20th, there are a couple more hurdles for you to get over. First, you must verify your rank list. Then you wait until Monday, March 16th to find out whether or not you’ve matched into a residency program. If you’ve matched, you’ll probably let out a huge sigh of relief. If you are unmatched, worry, stress, anxiety, and panic may ensue as you process the results and meet with advisers to figure out next steps. Regardless of which group you fall into, pre-Match Day anxiety might arise.
As someone who went through the psychiatry match less than a year ago, I’m particularly attuned to events or organizational structures that may negatively impact mental health. In many ways, the residency interview process fails us. It’s the perfect breeding ground to foster anxiety: Letter writers might submit letters of recommendation late; residency interview invites seem random; costs associated with interviews continually increase; creating a rank list is daunting; waiting is excruciating.
Throughout the entire residency interview process, I experienced my own fair share of stress and anxiety. However, as the Match process unfolded, I learned some tactics to manage my anxiety as it pertained to Match Day. In fact, I’d say that I even overcame my anxiety. Thus, I wanted to take a moment to share some tips based on my own experience that might be helpful to you in managing your pre-Match Day anxiety.
Antidotes to Pre-Match Day Anxiety
1. Pray
It’s known that “religion provides comfort for believers during times of stress” (NBC). Moreover, researchers at Baylor have shown that prayer reduces anxiety in adults. For me, prayer is a means of directly communicating with God. Communication with God gives me mental and spiritual comfort. Whether or not you’re a person of faith, I’d highly encourage prayer as a means of reducing pre-Match Day anxiety.
2. Meditate
While prayer allows for mental and spiritual rest, meditation allows the mind and body to be on the same page. There are tons of apps out there to help guide meditation if you’re interested in trying it this week. In some of my most stressful times, meditation has allowed me to reduce the physical manifestation of anxiety through elements such as deep breathing and muscle relaxation.
3. Reflect
Reflect on the journey that’s gotten you to this point. We’ve all worked incredibly hard to get to where we are. Think about the people who have supported you along the way – the people who will continue to support you through residency. Reflect on the patients you have seen and the patients you will treat in the years ahead. Let the hope of a dream fulfilled quell the pre-Match Day anxiety.
4. Distract
Distracting yourself throughout the months, weeks, and days prior to Match Day will really come in handy to help manage stress and anxiety about Match Day. Distractions can come in the form of meeting up with friends, working out, reading your favorite books, or taking a quick getaway. Personally, I went to Amsterdam for a week before Match Day, and it was the perfect way for me to distract myself. With all the fun of traveling, there was no room for pre-Match Day anxiety!
5. Connect
Connecting with classmates who are going through or have gone through the Match can help to alleviate pre-Match Day anxiety. When speaking with others who have had similar experiences, there’s often a degree of bonding and self-realization that occurs. As Match Day approaches, be sure to connect with those who know you best; they can help talk through your anxieties with you!
These weeks and months might also be a great time to utilize your school’s counseling and psychology services. Connecting with a trained therapist, even in the short-term, can help to alleviate some of your anxiety.
6. Trust
Trust that the process will play out the way it’s supposed to. I know that it’s easier said than done, but the outcomes of Match Day will lead you to where you are meant to be, even if the results are not what you’d hoped for.
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I truly hope that you can soak in the fact that you’re almost at the finish line. Once Match Day passes, graduation will be around the corner. You’ll soon be an MD, entering a field of work in which we’re privileged to see patients from all walks of life. So, do your best to focus on the positive aspects of your journey and work to leave your pre-Match Day anxiety behind!
A psychiatry intern who’s been in your shoes,
Atasha Jordan, MD, MBA
How are you feeling about Match Day? Leave a note down below to let me know! I’m happy to add you to my prayer list if you’d like 😊
The content of this post reflects my opinions and is not intended to diagnose or treat anxiety or anxiety-related disorders.
