Your Holistic Medic

Your Holistic Medic BcHS graduate 👩‍🎓 BNatMed student 📝
Holistic health education 🪷🦋🌿
Follow for holistic lifestyle tips and guidance!

Improving your health when you’re so far from feeling good, or feeling anything can be so overwhelming, especially if yo...
09/10/2025

Improving your health when you’re so far from feeling good, or feeling anything can be so overwhelming, especially if you’re navigating long shifts, running off minimal sleep and burnt out. Pick one thing and start there. Here are a few ideas:

💧 carry a water bottle with you, aim to finish the bottle by the end of the day (I recommend 1L bottle).
📱swap scrolling time in bed for reading time. Reading before bed can decrease stress.
🍽️ prepare one meal from scratch
✍️ write down 2-3 things you’re grateful for

Forming small habits or habit stacking (doing multiple habits at the same time) is such a hack when you do shift work or...
10/08/2025

Forming small habits or habit stacking (doing multiple habits at the same time) is such a hack when you do shift work or have limited time because let’s be honest you’re unlikely to head to the gym after your 12 hour night shift even though the goal you set yourself was to go everyday.

Some examples of things you can do:

🍋 Warm lemon water first thing - sip on the way to work before you caffeinate.

🧘‍♀️ Guided meditation - even 5 minutes can set you up for the day or wind you down from it.

🚽 After you go to the toilet, do 10 squats, then wash your hands.

📱 As soon as you leave work silence emails/texts.

🍽️ Meal prep for the row of shifts you’re working so you’re less tempted to get something on the go like fast food.

Remember, it’s not about being perfect. Everything you do adds up when you do it consistently. 5 minutes of meditation everyday adds up to 35 minutes each week. 10 squats, 5 times per day is 50 squats per day and that’s 350 squats per week.

🤍 follow for tips on burnout prevention and health improvement education from someone who gets it 🤍
23/07/2025

🤍 follow for tips on burnout prevention and health improvement education from someone who gets it 🤍

As healthcare workers, we tell our patients they need to rest in order to heal or get better. Yet we don’t take our own ...
21/07/2025

As healthcare workers, we tell our patients they need to rest in order to heal or get better. Yet we don’t take our own advice, the mental, emotional, physical and spiritual stress we go through as healthcare workers and shift workers is incomparable to any other industry. We do not need to push ourselves to the brink of burnout to deserve rest. Rest is necessary in order for us to do our jobs to the best of our ability, and the reality is people’s lives depend on it so we need to take it seriously.

Follow for tips on how to improve your health and well-being as a shift worker 🫶

Insomnia is a common sleep disorder characterised by difficulty falling asleep, staying asleep, or waking up before bein...
20/07/2025

Insomnia is a common sleep disorder characterised by difficulty falling asleep, staying asleep, or waking up before being fully rested and not being able to get back to sleep despite having the opportunity to do so. It often leads to impaired daytime functioning, including fatigue, irritability, poor concentration, and mood disturbances.

Shift workers are 2.5 times more likely to suffer from insomnia or other sleep disorders compared to day workers.

Three things you can do to help:

🌀 form a wind down routine, this is so important to signal to your brain and body it’s time to sleep. See my latest reel for an example!

🌀 avoid your phone/tablet/tv for at least an hour before bed. Or switch to a red screen (phone or tablet) to use it without the blue light affecting you. Comment if you want a tutorial on how to set this up 📱

🌀 caffeine can stay in your system for up to 12 hours. Alcohol increases the likelihood of disrupted sleep and having a big meal can disturb your digestive system while you’re trying to sleep. It’s best to avoid these before you sleep 💤

Burnout syndrome:🤍 permanently exhausted🤍 feeling detached from work, home life, social life🤍 unable to complete tasks y...
10/07/2025

Burnout syndrome:
🤍 permanently exhausted
🤍 feeling detached from work, home life, social life
🤍 unable to complete tasks you’d normally be able to do
🤍 feeling like it’s all too much, the mental emotional and physical overwhelm

Working in healthcare and being a parent are both determining factors for burnout 🔥

Prevention is better than cure. Always.

My top tips to build a sustainable career in healthcare are:1. Master stress management - find something that works for ...
07/07/2025

My top tips to build a sustainable career in healthcare are:

1. Master stress management - find something that works for you to manage your stress.
2. Be strategic about where you work and who you work with - don’t just leap into the deep end, start low and slow and build yourself, your confidence and skills up.
3. Keep your body safe - stay fit and healthy to minimise back and shoulder injuries which are very common and can be career ending in some cases.
4. Be a life long learner - don’t get stuck in the ‘I’ve seen it all and know it all now’ mindset. Continue to grow, specialise, branch off if you want to. But never stop learning.
5. Become a part of a community - talk to and befriend other people who work in the same industry. They get you, they get the work, they often also get the dark humour.

Comment below if you’d like to become a part of the shift work wellness community I’m building ❤️🩺🚨

Happy Sunday fam 😎
05/07/2025

Happy Sunday fam 😎

I give you permission to take care of yourself after your next shift 🩵 🫶 from a fellow healthcare workerAfter a long, em...
05/07/2025

I give you permission to take care of yourself after your next shift 🩵
🫶 from a fellow healthcare worker

After a long, emotionally demanding shift it’s easy to push your own needs aside. But consistent self-care is one of the most powerful tools we have to prevent burnout, protect our mental health, and show up again tomorrow with clarity and compassion.

Whether it’s a short walk, a journaling session, or simply letting yourself rest without guilt — your recovery matters. You deserve to feel human after giving so much of yourself to others. 🩵

Which of these self-care habits will you try after your next shift?

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