Rusha Patel is a second-year PharmD candidate at the Virginia Commonwealth University School of Pharmacy.
Pharmacy school can be incredibly rewarding, but it can also be fast-paced and demanding.
Between classes, labs, exams, and extracurricular activities, it’s easy to get caught up in a cycle of constant work without taking a moment to breathe. Over time, I’ve learned how important it is to intentionally make space for my well-being. For me, that means weaving mindfulness and meaningful activities into my routine, even in small ways.
A mental gym that strengthens focus
One of the most centering practices I’ve embraced is Vipassana meditation. I don’t always have long stretches of time to dedicate to it, but even a few quiet minutes can make a difference. The core of Vipassana is nonjudgmental observation. This practice isn’t about chasing instant calm; it’s a mental gym that strengthens my ability to focus. Sitting in silence, noticing my breath, and letting thoughts come and go without judgment helps me reset for hectic days. By observing the constant stream of thoughts and sensations without attaching to them, I train my mind to return to the present moment.
It is a skill that’s invaluable during demanding study sessions or hectic weeks. Even 5 minutes of focusing on the gentle rhythm of my breathing acts as a powerful reset, preventing spirals of exam-related anxiety and helping me approach my work with more clarity. Mindful breathing and stillness have become some of my favorite ways to clear my head.
On the move
Another activity that grounds me is spending time in nature through hiking or walks. Stepping onto a trail offers an immediate sensory break from fluorescent labs and screens. Even a simple walk outside helps me slow down and reconnect with my surroundings. Getting fresh air and sunlight gives me a quick boost of energy and helps me feel more grounded.
I also love dancing, which has always been a joyful and expressive outlet. Whether structured or spontaneous, movement lets me inhabit my body fully and shake off tension built up from hours of problem-solving. Maintaining meaningful social connections is another key part of my well-being. Prioritizing one real conversation over passive scrolling gives me a sense of support and reminds me that my identity extends beyond being a student pharmacist.
Expressing myself creatively
Finally, I find a lot of comfort in organization and creative visioning. I love using tools like Notion to build mood boards, map out personal goals, and collect things that inspire me, whether that’s travel ideas, home aesthetics, or personal growth reflections. It’s a space that exists outside of school, where I can dream freely and express myself. This creative process helps me clear my mind, stay inspired, and bring a sense of joy and intention into my daily life.
A sense of balance
I believe it’s essential for students to be mindful of their stress levels and actively engage in
activities that support their well-being. These moments of rest and reflection aren’t just
something to talk about or check off a list, but they’re what make it possible to show up fully in school, work, and life.
Even the smallest acts of mindfulness can create meaningful balance.