Healing in Chaos; Healing in the Chaos: A Guide to Emotional Resilience for Stressed Healthcare Workers

If you’re reading this, chances are you’re exhausted. Not the kind of tired that a good night’s sleep can fix, but the deep, soul-weary exhaustion that settles in after years of working in an overburdened healthcare system. You’ve sacrificed time, energy, and sometimes even your own health to care for others. The weight of administrative demands, staffing shortages, and the ever-present pressure of high-stakes decision-making can feel relentless.

You are not alone.

The truth is, our healthcare system wasn’t built to support its healers. And yet, here you are, showing up every day, pouring from a cup that feels emptier with each shift. But what if, instead of waiting for systemic change, you could cultivate resilience right now? What if, in the midst of chaos, you could create moments of peace?

This guide is for you—the overworked, the burned-out, the ones who care deeply but are running on fumes. These are practical, actionable steps to help you navigate the emotional turbulence of healthcare work, release stress in the moment, and cultivate sustainable well-being.

Step 1: Acknowledge and Feel Your Emotions Without Judgment

Many healthcare workers become experts at compartmentalizing emotions. It’s how we get through emergencies without falling apart. But suppression isn’t the same as processing. Over time, unprocessed emotions don’t disappear—they store themselves in your body, leading to chronic stress, anxiety, and even physical ailments.

Instead of pushing feelings away, try these steps:

1. Pause for 10 Seconds: When you feel overwhelmed, take a brief pause (yes, even in the middle of chaos). Tell yourself, This is hard, and it’s okay to feel this way.

2. Name the Emotion: Research shows that naming emotions lessens their intensity. Are you feeling frustrated? Overwhelmed? Powerless? Simply stating, I feel angry right now can help lessen the grip of that feeling.

3. Give Yourself Permission: Remind yourself that being affected by your work is a sign of your humanity—not weakness. Healthcare is hard, and your feelings are valid.

Step 2: Breathe Through the Stress

When stress activates your nervous system, your body shifts into fight-or-flight mode. Heart rate spikes, breathing becomes shallow, and your mind races. The simplest way to counteract this response? Your breath.

Here are three breathing techniques you can use anywhere:

1. Box Breathing (Calm in Four Steps)

• Inhale through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale through your mouth for a count of 4.

• Hold for 4 seconds before inhaling again.

Repeat this cycle for a minute or two. Box breathing slows the heart rate, calms the mind, and resets your nervous system.

2. Physiological Sigh (Instant Release)

• Take a deep inhale through your nose.

• Just before you finish, take a second short inhale.

• Exhale slowly through your mouth.

This technique, backed by neuroscience, rapidly signals the body to relax.

3. 4-7-8 Breathing (Anxiety’s Kryptonite)

• Inhale through your nose for 4 seconds.

• Hold for 7 seconds.

• Exhale slowly for 8 seconds.

This method activates the parasympathetic nervous system, promoting deep relaxation.

If you're looking for a more in depth dive into breathwork and the science behind it, I can't recommend enough these two books; The Wim Hof Method by Wim Hof and Breath by James Nestor.

Step 3: Micro-Moments of Mindfulness

Mindfulness doesn’t require an hour-long meditation session. Small, intentional moments throughout your shift can make a big impact.

Try these:

• Handwashing Reset: While washing your hands, take a deep breath and imagine stress leaving your body with the water.

• Grounding Through the Senses: Pause for 10 seconds. Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

• Mindful Walking: When walking down a hallway, slow your steps slightly. Feel your feet connect with the ground. Let your breath guide your movements.

Step 4: Protect Your Energy with Boundaries

Healthcare often demands more than is humanly possible. While you may not control systemic issues, you can protect your energy by setting boundaries.

• Say No Without Guilt: If you’re already overwhelmed, it’s okay to say, I can’t take on anything extra right now.

• Limit Work Talk After Hours: Venting can be helpful, but reliving every stressful moment outside of work can keep your nervous system in a heightened state. Set a time limit for discussing work, then redirect to something that brings joy.

• Prioritize Recovery Time: Schedule at least one thing per week that truly replenishes you—whether it’s a quiet coffee, an outdoor walk, or an afternoon nap. Your well-being isn’t negotiable.

Step 5: Release Stress Physically

Emotions live in the body. When stress builds up, movement helps release it.

• Shake It Off: Literally. Animals shake after a stressful event to reset their nervous system. Try standing up and shaking out your arms and legs for 30 seconds.

• Stretch It Out: Simple stretches—rolling your shoulders, stretching your arms overhead, or doing neck rolls—can help release tension. A simple foam roller will do wonders for your joints with consistent use.

• Use Pressure Points: Massaging the area between your thumb and index finger (the LI4 acupressure point) can help relieve tension and headaches. I keep one of these on me at all times, for some reason the pressure of the ball is more relieving than my own hands, especially when I'm exhausted after work.

Step 6: Find Meaning in the Mess

The system is broken, but your work still matters. Sometimes, the smallest moments—a patient’s gratitude, a deep connection with a colleague—are what keep us going.

• Keep a ‘Good Moments’ Journal: Write down one positive thing from each shift, no matter how small. Over time, this builds a reservoir of meaning and purpose.

• Connect with Your ‘Why’: Remember what drew you to healthcare in the first place. Even in the hardest moments, your presence makes a difference.

• Lean on Your People: Find colleagues who understand and create a support system. Community is one of the greatest buffers against burnout.

Final Thoughts: You Deserve to Be Well

The system may not change overnight, but how you care for yourself can shift starting today. You are more than your job, more than your productivity, more than your ability to care for others. You deserve to feel whole, rested, and well.

Start small. Breathe deeply. And remember—you are not alone in this.

Your healing matters, too.