My Wellness Ritual As an Integrative Physician and Resident: 10 Ways I Find Balance in the Chaos

Residency is a season of life that demands everything from you—mentally, physically, and emotionally. Some weeks, I find myself working 80 hours in the hospital, while other months slow down with mostly outpatient clinic work. This ebb and flow has taught me that wellness isn't about perfection—it's about intention and adaptability.

Here are the core wellness rituals I anchor into, no matter how unpredictable my schedule gets:

🌿 1. Daily Movement 

Movement is medicine. It doesn't always look the same, and that's okay. On lighter days, I might do a strength and cardio session at the gym or a rejuvenating yoga class. On busier days, it's as simple as a jog in nature or a grounding walk with my dog and partner.
It's not only for physical health—it keeps my mood balanced, my brain sharp, and my nervous system regulated

🧘 2. Mindfulness

Even on the busiest days, I try to take short pauses to check in with myself—whether it’s 3 minutes of deep breathing, a brief guided meditation on an app, or simply tuning into my senses. These moments help me reset my nervous system, reduce stress, and improve my focus when I return to work or study.

💧 3. Hydration Rituals

Working long shifts can make hydration an afterthought. We've invested in a reverse osmosis water filter at home, and I always re-mineralize my water to ensure I'm not losing essential trace minerals. Also, I don't buy into those fancy hydration packets - which often included added sugar, artificial colors or sweeteners. You likely have all you need for a hydrating electrolyte drink right at home. 

My go-to homemade electrolyte drink recipe:

• Squeeze of fresh lemon 🍋

• Pinch of sea salt 🧂

• A spoon of raw honey dissolved in warm water 🍯

• In the morning for an extra energy boost I will add 2-3 drops of shilajit! 

It’s simple, refreshing, and keeps me nourished on the inside. Tea is also a daily ritual in our house—not only because of its health benefits but because it's part of my partner’s culture. Green tea is wonderful—rich in EGCG, a potent antioxidant and anti-cancer compound. I will share another post on my love for teas of all kinds. 

🍽️ 4. Nourishing, Simple Snacks

With unpredictable hours, I prioritize quick, wholesome meals and snacks that fuel my body and brain. This one can be hard in work settings like medicine where you stay busy your entire shift, but I also practice mindful eating whenever possible—savoring each bite even if it’s just a few minutes. Here are a few of my go-to snacks: 

• Fresh fruits like apples, bananas, and berries — packed with vitamins and antioxidants

• Raw nuts and seeds — a great source of healthy fats and protein

• Grass-fed meat sticks or jerky — convenient, savory protein on the go

• Greek yogurt, cottage cheese or kefir— for probiotics and creamy satisfaction

• Dark chocolate (70% or higher) — for a mindful sweet treat with antioxidants

📓 5. Journaling & Reflection

At the end of the day, I often jot down one thing I’m grateful for or set an intention for tomorrow. This simple practice helps me cultivate mental clarity and emotional balance amid the ups and downs.

💛 6. Connection 

Amidst the long shifts and demanding days, I make space for what fills me up—quality time with my partner, my dog, and catching up with friends or family.
Sometimes it's a phone call on my commute home, sometimes it's a quiet dinner, or simply unplugging for a walk together. These moments of connection remind me who I am outside of my work—they nourish my heart and remind me of the bigger picture.

🌿 7. Herbal & Natural Supports

I also lean on natural supplements and botanicals to support my energy and stress resilience, including saffron blends, which help elevate my mood and focus during intense weeks.

☀️ 8. Getting Natural Light

Even on busy days, I try to step outside for at least a few minutes of natural sunlight. It’s a small but powerful way to support my circadian rhythm and boost vitamin D. I am obsessed with sunshine & I will share more about health benefits and healthy sun exposure in another post. 

😴 9. Sleep as a Sacred Non-Negotiable

Prioritizing sleep in residency? It might sound laughable—but I fiercely protect this pillar of wellness.  For me, it starts with daytime movement, no caffeine after 2 PM, and intentional screen boundaries at night. We don’t watch television, but we do get sucked into our laptops for work in the evenings. To protect my circadian rhythm and hormonal health, I  wear blue light blocking glasses after sunset and create dim, calm lighting in our home to support natural melatonin production.

✨ 10. Wellness Is a Practice, Not Perfection

I've learned that wellness during intense seasons isn’t about checking all the boxes perfectly. It’s about anchoring into the rituals that bring me back to myself, even when life feels chaotic. Some days that’s a gym session, other days it’s sharing tea and quiet conversation with my partner.

It's these micro-moments of intention, nourishment, and connection that keep me grounded—both as a physician and as a human.