Wellness

Wellness, the state or condition of being in good physical and mental health, is a life-long process, with no correct route, that impacts what it means to be a physician.

Touro Student Health Resources

Touro Student Health Service: Information regarding required immunizations, annual TB screening, global health travel consultation and immunization, student health forms, student health insurance and Cigna PPO provider network.

Counseling Services at Touro: How to make an appointment with our outstanding on-campus licensed psychotherapists. For any emergencies regarding your mental health, please call 911 or visit the national suicide prevention hotline.

SAAO Lunchtime OMM Clinic for Students (Tue & Wed 12-1 in Lander Hall OMM Lab): Suffering from somatic dysfunction? SAAO hosts free, student-run OMM clinic geared towards fellow TU students. Walk-in only. For more information or question, please contact SAAO via their Facebook page or Student Life page. You can also volunteer as treaters for Touch Points or ECE.

Fitness on Touro Campus

Sports Clubs: Join our student-organized clubs to keep you fit and have some fun. Our campus also hosts annual competitive basketball, volleyball, and dance tournaments.

“When I’m out there shooting hoops it’s very physical, and lets my consciousness/attention just flow into my body. Everything else I’m worried about drifts to the periphery of my being, and the pressure of being in medical school just falls away.” – Anonymous, Class of ’19

Sports Medicine Club: Facebook group page of our AOA Sports Medicine Club. They offer weekly High Intensity Interval Training (HIIT) on campus! Come break a sweat in between your studies.

Student Fitness Favorites & Testimonials

Hiking Trails & Parks: Find our students’ favorite local hiking trails and national parks.

Quick Workout Videos: Find our students’ favorite free online workout videos here

Bridges Rock Gym in El Cerrito: A very popular self-care, socialization and exercise destination for our students!

“I’ve been climbing for almost 2 years now and I love that it gives me an opportunity to get some exercise, hang out with fellow classmates, and find a way to destress from studying. The thing I like about climbing is that it requires me to not only exercise but also use my mind as well. As I work through difficult moves and climbing routes, I have to plan my next move ahead of time in order that I can complete the route. It tests me both mentally and physically, and I think this helps me stay grounded as a medical student.” – Anonymous, Class of ’19

Online Health and Wellness Resources

Health Resources: We didn’t answer your question? Here is a great selection of Health Resources by Princeton University.

Online Counseling:  Need to talk to someone right away? Find free online therapy and counseling by trained listeners.

Healthy & Affordable Recipes : Starving? Don’t know what to cook for dinner? We gotchu! Here are some easy but delicious and healthy recipes for the busy medical student!

“Two things that I personally struggle with as a medical student are eating enough and spending money…I love to celebrate my freedom with cooking because it reminds me I don’t need to spend a lot of money and drive an hour away to enjoy eating good food.” – Anonymous, Class of ’19

Healthy Breakfast Ideas Don’t forget to eat the most important meal of your day! Make your mornings more exciting with these 42 easy & healthy breakfast ideas.

 

 

Academics

To succeed academically, it is important for one to analyze their strengths and weaknesses, understand what kind of learner they are, practice regular self-assessment, and know what resources are available to them.

Learning How to Learn: Powerful mental tools to help you master tough subjects
CollegeInfoGeek: Videos on studying and habits and stuff
What Type Of Learner Are You? Study Tips For Each Learning Style!
Efficient Learning, a blog run by the Touro University California Academic Support Team
Reducing Your Test Anxiety is as 1-2-3
A guide on how to reduce anxiety while taking tests
The Praxis Series: Reducing Test Anxiety
Hypnosis for Studying

Resilience

When asked, well over half the students with poor academic performance were impacted by stress, anxiety and lack of motivation.

Medical students are vulnerable to problems such as burnout and depression, but those possessing resiliency tend to stay healthy and recover more quickly when facing stressful situations.

Here are some resources to help you manage stress with resiliency.

Online Resources

What is Resilience?
Building Resilience
About Physician Burnout
How to Prevent Burnout
Dealing with Grief and Loss
Helping Someone in Trouble

Support Groups at TUC

Mental Health Advocacy Group: This student-organization hosts events and talks on the topics of mental health, resilience and stress management.
TUCCOM HOME or Humanism in Osteopathic Medical Education: Organized by our own wonderful faculty Dr. Hendriksz, this FB page is a judgement-free zone to openly discuss the humanistic aspects of your medical education experience. They also host on-campus talk sessions.

Stoicism & Resiliency in Medicine

“Stoicism is predominantly a philosophy of personal ethics which is informed by its system of logic and its views on the natural world. According to its teachings, as social beings, the path to happiness for humans is found in accepting this moment as it presents itself, by not allowing ourselves to be controlled by our desire for pleasure or our fear of pain, by using our minds to understand the world around us and to do our part in nature’s plan, and by working together and treating others in a fair and just manner.”
If you have any questions regarding Stoicism, its role in medicine, or more, please contact Student Doctor Mohammad Khorsand (COM 2019) at mohammad.khorsand@tu.edu.

Stoic Mindfulness and Resilience Training (SMRT) Course

Stoicism: How to accept things you can’t change and acknowledge what you can change
note: best viewed as a slideshow

On The Disciplines–Epictetus and Marcus Aurelius
This is a short paper written by Mohammad Khorsand, COM 2019 during his undergraduate education at UCSD.
The focus of the paper is The Three (Stoic) Disciplines:
1) The Discipline of Desire requires one to accept any circumstance presented by Nature, even those one may mistakenly good or evil, 2) The Discipline of Actions examines the reasons that should guide one’s actions to “act in the service of the whole, respect the hierarchy of values which may exist between different types of action; and love all human beings, since we are all the members of one single-body,” and 3) The Discipline of Assent encompasses the process of assenting to initial perceptions (starting with the image, the inner discourse, then the assent), so an individual does not add any judgments of good and evil prior to proper analysis. 

Did you know that Remote Emotive Behavior Therapy and Cognitive Behavior Therapy have their roots in philosophical thoughts like Stoicism?  Find out more in the links below.
Workshop about Stoic philosophical therapy and its modern uses
Albert Ellis: A Model of Resiliency, Compassion, and Stoicism in Action
Donald Robertson – Stoicism, Mindfulness, and Cognitive Therapy

Mindfulness

“Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.” (Mindfulness Definition)

For the medical student, mindfulness has been shown to reduce psychological distress and burnout rate. Although we may run most of our academic lives on “automatic pilot” mode, periodically bringing our wholehearted attention to our breath, bodily sensations, activity, or ritual will increase our sense of wellbeing. (Scientifically Proven Benefits of Mindfulness) Mindfulness is also a socialization process that has a strong attitudinal component, which includes wellness and self-care, mental health, life learning strategies, time management and motivation, and skills and attitudes that are part of “the hidden curriculum.”

Mindfulness and Yoga on Campus

Integrative Medicine Club: The TUC Integrative Medicine Club provides weekly meditation and yoga classes on campus as well as semesterly mindfulness-based stress reduction workshop. Upcoming classes and announcements are made on Facebook.

“Yoga has taught me to focus on and be able to control my breath. I have been able to use this technique to stay calm in situations that would otherwise provoke anxiety.” – Anonymous, Class of ’19

Campus Meditation Garden: Through the WARM initiative, we were able to bring a meditation garden to our campus. This space is open for all TU students.

Courses

Finding Balance: The Finding Balance is a module taught through the Osteopathic Doctoring course.

Pre-Clinical Electives: There are several pre-clinical electives that are designed to train well-rounded physicians and utilize the principles of mindfulness in medicine. Please fill out this form and submit it to our Office of Registrar.
– Anatomical Applications Through Yoga
– Narrative Medicine
– Healer’s Art
– The Art of Observation

Student Favorites

Yoga with Adrienne: Youtube yoga series that is friendly for beginners.

“I enjoy that she really takes the time to help beginners ease into yoga and offers some flexibility in the exercises” – Anonymous, Class of ’19

Quickie Yoga Flow: Youtube yoga series for time-crunched people.

“it’s short and sweet and can be worked into the schedule of any busy med student or professional. It is only 10-12 min long, so I would definitely recommend it as a quick study break.” – Anonymous, Class of ’19

Ashtanga 1-Hour Intro Video

“The instructor’s voice is really soothing, and she has relevant pearls of self-love wisdom scattered throughout. She usually recites an inspirational poem or story at the end during the shavasana as well…since we’re sitting pretty much all day and under a chronic level of stress, exercise helps to rebalance our autonomic systems and calm us down. It also helps with all the various pains you get from being sedentary.” – Anonymous, Class of ’19

Local Yoga, Mindfulness, and Meditation

I guess I never remember to tell myself to “take a moment and reflect” and it took needing to do an assignment for me to push myself into introspection. Once I let myself be, I actually found Yoga to be fun and soothing.” – Anonymous, Class of ’19

North Bay

Vallejo Yoga
The Benicia Yoga House
Benicia Yoga and Wellness
Vallejo Moving Meditation Meetup Group
Vallejo Zen Center
Benicia Meditation Center

East Bay

El Cerrito Ojas Yoga Center
El Cerrito Square One Yoga
Berkeley Yoga to the People

“If you are a Touro student living in the East Bay, you must check out Yoga to the People! It is an outstanding organization that is donation-based and offers 5-7 classes daily, all 7 days of the week! As you can imagine, it is very student friendly. The classes are consistently good each time. They do a flow-based vinayasa power yoga, so you get both the sweating and breathing. I wouldn’t have been able to go through medical school without yoga.” – Anonymous, Class of ’19

Berkeley Shambhala Meditation Center
Berkeley Zen Center
Oakland Meditation

Other Online Resources

About Mindfulness-Based Stress Reduction
Free MBSR Course
Free Guided Meditation
Three Simple Breathing Exercises
Progressive Relaxation Exercise
Combination Relaxation Exercise
Atlas of Emotion
A Soft Murmur: Ambient sounds to wash away distraction
Stoic Mindfulness and Resilience Training (SMRT) Course
7 Mesmerizing Animations To Help You Take A Deep Breath
Calm: Meditation to Relax, Focus & Sleep Better: iOS and Android
Headspace: Guided Meditation & Mindfulness: Android and iOS