The start of a new year often prompts us to reflect on our goals and aspirations for the months ahead.

 In Queensland hospitals, this time of year also marks the beginning of rotations for new medical interns. Starting this new phase of life can be both nerve-wracking and rewarding. Since 2015, I have had the privilege of working with over 4,000 interns through the AMAQ Wellbeing at Work Program, which has given me valuable insights into the challenges and growth opportunities this demanding transition brings. In December 2023, I was honoured to deliver the address at the University of Queensland's Medical Graduation ceremony, where I shared some of the key lessons I’ve learned. You can watch the recording here. Based on lessons learnt, I have developed a downloadable "Welcome to Your Internship Journey Guide", available here.

Before long, I realised that these struggles and triumphs are not unique to interns. Many people face similar experiences when starting a new chapter in life. This blog is for all of you who are embarking on a fresh beginning. Whether it’s a medical internship, a new role, or a significant change in your personal life, every new beginning comes with its own mix of excitement and apprehension. Stepping into uncharted territory is thrilling, but it can also feel overwhelming. You’re not alone in feeling this way—it’s a universal experience. This blog draws from insights in the Internship Guide, designed to support medical interns, but its tips and reflections apply to anyone navigating a new phase in life or work. We’ll delve into practical advice for approaching transitions with clarity, confidence, and a focus on growth.

 The Power of Self-Awareness

Every transition begins with a question: Who am I in this new role or phase? Whether you’re starting an internship or launching a new business, self-awareness is the foundation for success. It’s about understanding your strengths, recognising your challenges, and being honest about your emotions.

Feeling uncertain or vulnerable isn’t a sign of weakness—it’s a natural part of growth. Acknowledging these feelings allows you to approach challenges with intention and clarity.

Tip: At the end of each day, reflect on one thing you found challenging, one thing you accomplished, and what you might do differently tomorrow. This simple habit keeps you grounded and focused on growth.

Quieting the Inner Critic and Imposter Syndrome

New beginnings often bring a heightened sense of self-doubt, which can manifest as "Imposter Syndrome", a phenomenon which is often referred to as the feeling of being a fraud despite evident successes. This phenomenon can leave you feeling as though you don’t belong or that your achievements are undeserved. These feelings often isolate you and make it difficult to recognise your own skills and successes, potentially holding you back from reaching your full potential.

Whether it’s taking on a leadership role or starting a new job, the voice in your head might whisper: “They will soon discover you cannot do this.” That inner critic can erode your confidence if left unchecked.

The good news? You have the power to change the conversation.

Tip: Write down positive feedback or achievements as they happen. Keep a journal or digital note with affirmations and reminders of your capabilities. Revisiting these during moments of doubt can be a powerful motivator.

Perfectionism: A Barrier to Growth

A highly critical inner voice often accompanies perfectionistic traits. While striving for excellence can be motivating, perfectionism becomes unhealthy when it leads to unrealistic expectations. As humans, making mistakes is inevitable. However, perfectionists often aim to avoid mistakes entirely, which is neither practical nor sustainable.

When perfectionists do make a mistake, they may feel devastated. To cope with the discomfort, they might deny or minimise the mistake, avoiding the emotions it stirs up. This avoidance can prevent them from addressing the error, missing the chance to fix it, and learn from the experience.

Tip: When self-critical thoughts surface—especially when you realise you’ve made a mistake—take a moment to ask yourself: “What would I say to a friend in my position?” Offering yourself the same kindness you’d extend to someone else fosters self-compassion, which is often misunderstood as something "soft" or self-indulgent. In reality, self-compassion is essential because it helps you face problems head-on. It allows you to address and resolve them effectively, fostering confidence and making it easier to take responsibility. By avoiding the pullback caused by unpleasant feelings about yourself when mistakes arise, self-compassion becomes a powerful tool for growth.

Confidence and Building Your Support Network

One of the most valuable lessons from the Internship Guide is this: You are not alone. In any transition, it can feel like everyone else has it all figured out while you’re just trying to keep up. The truth? Everyone is navigating their own challenges.

Creating connections and leaning on your community can make any new beginning more manageable and rewarding. Whether it’s colleagues, mentors, or friends, your support network is essential for your growth.

Tip: Start small. Introduce yourself, ask questions, and be open to learning from others. Building genuine connections takes time but is worth the effort.

The Role of Mentors and Coaches: Both Essential, but Different

Mentors and coaches are both invaluable during transitions, but their roles differ. A Mentor draws from their own experiences to provide guidance, while a Coach helps you generate new ways of thinking and unlock your potential.

A Mentor shares practical advice based on their journey, whereas a Coach encourages self-reflection and helps you set goals. They focus on how you think and approach problems. They empower you to develop clarity and confidence.

By working with both, you gain a well-rounded support system. Your mentor can provide a map, while your coach helps you use your compass.

Tip: Explore coaching options for personalised support. It is important to find a coach with whom you feel a genuine connection. You can schedule an introductory call with Dr Ira van der Steenstraten here to find out if this partnership aligns with your needs and goals.

Rethinking Self-Care: Overcoming Barriers

We often know what self-care should look like—taking breaks, eating well, staying active—but many of us struggle to incorporate it into our lives. Why is that? Understanding the barriers that prevent us from practicing self-care is actually giving more insight and therefore more impactful in helping us take better care of ourselves.

For many, self-care seems like another item to check off on an already overwhelming to-do list, adding to the pressure rather than providing relief. When you’re juggling responsibilities and deadlines, pausing for yourself can seem indulgent or even impossible. But this mindset overlooks the importance of self-care as an essential part of maintaining balance and energy, not just a bonus activity for when you “have time.”

Think about moments when you felt completely exhausted—what small act of self-care could have helped? Was it stepping outside for fresh air or allowing yourself an evening without commitments? Reflecting on these moments can guide better habits.

Tip: Start small. Instead of viewing self-care as a big task, integrate it into your day in manageable ways:

• Take five minutes between meetings to breathe deeply or step outside.

• Keep a water bottle at your desk and sip regularly.

• Plan something simple that brings you joy—a walk, a favourite podcast, or a call with a friend.

Bonus Tip: Create a self-care checklist tailored to your needs. For example, include activities like stretching for five minutes, journaling, or making time for a hobby. A personalised list can serve as a gentle reminder to prioritise yourself throughout the day.

By reframing self-care as something supportive rather than burdensome, you can break through those barriers and make it a sustainable part of your routine. If this is not enough, reflect on your barriers to self-care. Consider arranging a coaching session to uncover your less obvious and underlying barriers.

Recognising and Preventing Burnout

Lacking confidence in your work abilities is a significant risk factor to developing burnout in the long run. Anyone navigating a new phase—be it a challenging role, a personal transformation, or a creative pursuit—can experience the mental and physical toll of constant effort. Recognising the signs early is crucial for taking corrective action.

Tip: Regularly ask yourself, “Am I just surviving, or am I thriving?” If you feel like you’re in survival mode, reflect on what needs to change. It could be delegating tasks, asking for help, or taking a break to recharge.

Learning From Others’ Journeys

The tips in the Internship Guide are shaped by the experiences of over 4,000 interns, but their lessons go beyond the medical field. Whether you’re stepping into a corporate role, starting a family, or pursuing a creative dream, the wisdom of those who’ve been in similar situations is invaluable.

Some key lessons include:

• Embrace Imperfection: Mistakes are part of the process. They don’t define you; they teach you.

• Celebrate Progress: Acknowledge your wins, no matter how small. They’re the building blocks of your confidence.

• Stay Curious: Every challenge is an opportunity to learn something new.

A Message for All New Beginnings

Transitions are hard, but they’re also transformative. It’s normal to feel unsteady, to second-guess yourself, and to wonder if you’re ready. The truth is, no one starts a new phase fully prepared. Growth happens in the doing—in the mistakes, the successes, and the moments in between.

As you navigate this phase, remember:

• You’re not alone. Everyone around you has faced their own version of what you’re going through.

• You have the ability. Believe in your capacity to meet the challenge head-on and grow through the experience.

• You’re allowed to ask for help. Lean on your community, mentors, and resources like coaching when you need support.

Moving Forward

Every new beginning is a chance to grow—not just professionally, but personally. Whether you’re starting a medical internship, a new job, or a personal journey, the principles of self-awareness, self-compassion, and connection will guide you toward success.

Remember, you’re not alone. There’s a community of people cheering you on and resources to support you every step of the way. Take this moment to reflect, connect, and move forward with purpose. You’ve got this!

FAQs for New Beginnings

What is the best way to manage self-doubt during transitions? Start by recognising that self-doubt is normal. Reflect on your accomplishments, and write down affirmations or achievements to counter negative thoughts.

How can I prioritise self-care in a busy schedule? Integrate small, manageable acts of self-care into your day. For example, take short breaks, breathe deeply, or enjoy a coffee with a friend.

What’s the difference between a mentor and a coach? A mentor offers guidance based on personal experience, while a coach helps you unlock your potential through self-reflection and goal setting. Both are valuable during transitions.