Scrubs And Sanity

When your stress is louder than the patient alarms, you know you need a reset.

I can already hear it: ‘Healthcare workers don’t have time for on-shift wellness rituals.’ Cue the collective eye-roll — I get it, I really do.

That’s exactly why I’m not about to tell you to meditate for an hour or whip out a yoga mat in the break room.

What I will share are the quick-fix tools that got me through the trenches until I could finally clock out and attempt some actual ‘me time’ (which, let’s be honest, usually looks less like a spa retreat and more like a 30-minute bath before bed).

You can do these on shift in under five minutes — and yes, they might just save your sanity in the process.

1. Box Breathing (aka “calm your brain in 4 counts”)

How-to: inhale for 4, hold for 4, exhale for 4, hold for 4.
Why it works: Slows your nervous system, fast.
💡 Sanity-saver tagline: Takes less time than passive-aggressively glaring at your coworker.

2. The 5-4-3-2-1 Grounding Technique

Spot 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.
Why it works: Snaps you out of spiraling thoughts.
💡 Sanity-saver tagline: Five minutes that might stop your brain from running off without you.

3. Micro-Journaling

One-sentence brain dump: “Today’s chaos level = 11/10.”
Why it works: Clears mental clutter, tracks stress patterns.
💡 Sanity-saver tagline: Less effort than doomscrolling — and way cheaper than therapy.

4. Progressive Muscle Release (desk edition)

Tense and release your shoulders, fists, jaw.
Why it works: Signals safety to your body.
💡 Sanity-saver tagline: Finally, an excuse to unclench your jaw before it sues for neglect.

5. Music as a Reset Button

Slip in earbuds, hit play on your reset playlist.
Why it works: One song = instant mood shift.
💡 Sanity-saver tagline: Two minutes of Taylor Swift can do more than a pot of coffee ever could.

These aren’t miracle cures. They’re quick sanity-saving pit stops to keep you going until you can actually breathe again (preferably not through an N95). Try one today — even if it’s just three minutes hiding in the supply closet.

💭 What’s your go-to 5-minute reset when the day is eating you alive? Leave us a comment below.