Veterinary Work Bag Essentials: Small Things That Make a Big Difference

What's in your work bag?

Veterinary life is vibrant, messy, rewarding, exhausting, beautiful, and sometimes overwhelming - all before lunchtime.

At Vet Empowered, we believe true wellbeing isn't about grand gestures; it's the small, intentional choices you make every day. And sometimes, the simple act of packing your work bag well can create micro-moments of resilience, calm, and connection throughout even the busiest shifts.

Here's a list of practical, research-backed, soul-supporting items to pack in your veterinary work bag - so you can thrive, not just survive.

Take what you need, leave what you don't.

Show us what you pack in your work bag and tag in @vetempowered on social media if you do; we'd love to see.

1. Pen and Paper: Your veterinary brain's bestie

Sure, we live in a digital world, but there's something profoundly grounding about physically writing things down. We are all about finding what helps you, so if you prefer a digital space, also ok.

A small notebook or journal gives you a safe space for:

• Brain dumps after difficult consults

• Quick gratitude lists on the fly

• Scribbling down ideas, questions, reminders

• To generally free up some brain space for the moment

Research Insight: Studies show that handwriting improves memory retention, emotional processing, and creative problem-solving compared to typing (Mueller & Oppenheimer, 2014).

Try This: At the end of a shift, jot down:

• 3 things that went well

• 2 challenges you overcame

• 1 thing you're grateful for

It’s a mini-reset for your brain and heart.

2. Nutrient-Rich Snacks: Think fuel not fillers

Veterinary days can turn into nutritional black holes: a grabbed biscuit here, a gulped-down coffee there. Surviving on Haribo or the latest client gifts, yep.

Packing purposeful snacks can:

• Stabilise blood sugar (hello, better moods and energy)

• Support cognitive function

• Reduce "hangry" decision-making... yeah, been there.

  
  

Snack Ideas:

• Mixed nuts (for healthy fats and magnesium)

• Protein bars (low sugar, high fibre options)

• Dried fruit paired with a protein source

• Hummus pots and veggie sticks

• Wholegrain crackers and nut butter

  
  

Research Insight: Maintaining steady blood glucose levels is linked to improved concentration and emotional regulation (Gonder-Frederick et al., 2009).

Try This: Create a "snack survival kit" you refresh weekly - your future self will thank you.

Check out our great friend, Jo Kelly, who's an RVN turned nutritionist. She always has some superb tips and insights.

3. Hydration Heroes: Stick with us on this

We know it makes sense, but often it goes to the bottom of the list, right? It feels almost diminishing to say "am I just dehydrated?", but let's remember how powerful h2o actually is. We've all seen our dehydrated patients perk right up after a few hours of Hartmans?

Dehydration is sneaky. Even mild dehydration can:

• Impair short-term memory

• Lower mood

• Increase perceived stress (Ganio et al., 2011)

  
  

A reusable, insulated water bottle is a small but mighty ally. Pop it in your bag.

Vet Empowered Tip: Pick a bottle you love using. Something tactile, sturdy, maybe even beautiful. Behavioural science tells us we’re more likely to engage with tools that feel rewarding to use (Fogg, 2020).

Bonus: Herbal teas, electrolyte sachets, or even a slice of lemon can turn hydration into a ritual, not a chore.

4. Breath work Anchor: Pocket calm hacks nobody touches on

When the consults stack up and cortisol rises, a portable breathwork reminder can be a lifesaver.

Consider carrying:

• A small stone or bead (hold it while breathing slowly)

• A sticky note inside your bag: "Inhale 4, exhale 6. Repeat 5x."

  
  

Research Insight: Conscious breathing activates the parasympathetic nervous system, helping regulate stress responses and restore emotional balance (Jerath et al., 2006).

Try This: Take 60 seconds between consults to connect to your breath. It’s not "wasted" time; it’s strategic nervous system regulation.

5. Hand Cream: A moment of self-compassion, yes really.

Between endless handwashing and glove use, our hands take a daily beating.

Packing a soothing hand cream isn't just about skin care. It's a cue for micro self-compassion moments. This can be evidence for ourselves that yes, I do care for myself.

When you moisturise your hands, pause. Breathe. Tell yourself something kind, only if it feels right - or even something neutral.

Research Insight: Touch, even self-touch, can stimulate oxytocin release — the "connection hormone" that counters stress (Uvnäs-Moberg et al., 2015).

Vet Empowered Tip: Pick a scent that calms or uplifts you - lavender for relaxation, citrus for energy.

6. Energy Reboot: Herbal Helpers

Caffeine has its place (we see you, 7 AM espresso... apologies if you now have Sabrina Carpenter in your head). But constant reliance can backfire for some people and leave us with more slumps. We also know this won't be up everyone's street, so feel free to skip if it's not for you and as always, check with your medical team if any doubt.

Consider packing natural energy supports like:

• Ginseng tea (read some of the evidence here)

• Yerba Mate based drinks as natural caffeine alternatives (read health benefits backed by science here. In fact, co-founder Katie swapped her morning coffee out for these about 18months ago and hasn't looked back)

• Essential oil roll-ons (we love the range from our friend Chloe at VetYogi!)

• Rhodiola supplements (consult your doctor first)

  
  

Research Insight: Adaptogenic herbs like Rhodiola rosea have been shown to reduce fatigue and improve resilience to stress (Panossian & Wikman, 2010).

Try This: Rotate your stimulants. Some days, herbal teas instead of coffee. Your adrenals will probably thank you.

7. Kind reminders for self-compassion

Veterinary work often invites deep empathy - but often for others, not ourselves.

Write down some of the quotes or reminders that you know help you, but maybe you don't remember in the moment.

• "I am doing the best I can."

• "My worth is not defined by today’s consults."

• "Rest is not a reward; it’s a requirement."

Research Insight: Self-compassion practices are linked to lower burnout rates and greater resilience in healthcare professionals (Neff & Germer, 2013).

Vet Empowered Tip: When a difficult moment hits, pull a card. Let it interrupt the spiral of self-criticism.

8. Movement Mini-Tools: Shake it off (oh hey Swifties)

Long shifts often mean hours in static positions. Muscles tighten. Minds stiffen.

Portable movement aids could include:

• Resistance bands (quick stretches between patients)

• A lacrosse ball (DIY shoulder massage)

• Simple yoga flow cards or mini video from Chloe and team

• Another shout out to our pals at VetYogi, go check them out

Research Insight: Brief movement breaks (as short as 2-3 minutes) improve mood, energy, and cognitive function (Thayer et al., 2006).

Try This: Set a subtle timer on your watch for movement prompts every 90 minutes. Tiny shifts, big returns.

9. Personal "Joy Token": Connect to life beyond work

Veterinary practice is meaningful and incredibly rewarding, and yet we're also real that some days it is challenging. But, importantly, you are also someone outside your career.

Pack something tiny that reminds you of your bigger life:

• A photo of a loved one (including pets)

• A concert ticket stub

• A mini vision board on a card

Vet Empowered Tip: These "joy tokens" aren’t distractions; they're anchors back to your own humanity.

10. Emergency Chocolate (Because sometimes you need it)

No justification needed. A square of good dark chocolate can:

• Provide a mini dopamine hit

• Support cognitive alertness (thanks, flavonoids)

• Feel like a tiny rebellion against a world that sometimes forgets to be kind

  
  

Vet Empowered Tip: Emergency chocolate isn’t about "earning" a treat. It’s about ritualising tiny moments of pleasure - no strings attached. We know some of you hate chocolate, and that's ok, pick your equivalent.

Pack Veterinary Work Bag Essentials With Intention, Lead With Compassion

Your veterinary work bag isn’t just a container for stethoscopes and notebooks. It's a portal to micro-moments of resilience, grounding, and hope. What else would help you?

Our mind takes a lot in. When we take action on any of these things, however small they may seem, we are effectively saying:

• "I matter, too."

• "My needs are valid."

• "Small supports make big ripples."

  
  

You don’t need to overhaul your life overnight. Start with one item. Then another.

Because thriving in vet med isn’t about becoming invincible. It’s about becoming more deeply, fiercely, compassionately yourself.

You deserve to carry more than just your tools. You deserve to carry your own wellbeing, too.

What else might you pack as your veterinary work bag essentials?

References:

• Ganio, M. S., Armstrong, L. E., Casa, D. J., et al. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition.Gonder-

• Frederick, L., et al. (2009). Blood glucose and cognitive performance. Journal of Clinical Psychology.

• Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses.

• Mueller, P. A., & Oppenheimer, D. M. (2014). The pen is mightier than the keyboard. Psychological Science.

• Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology.

• Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals.

• Uvnäs-Moberg, K., Handlin, L., & Petersson, M. (2015). Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Frontiers in Psychology.