Essential Self-Care and De-Stress Tips for Nurses

Nursing is no doubt a stressful career - throw in a global pandemic and nursing is undoubtedly one of the most stressful careers in the world right now! While we all know the benefits of looking after ourselves and scheduling in me-time, stresses at work often make us forget how to truly take care of our bodies and minds.

In this blog, we will look at essential self-care and ways to de-stress during and after work.

Self-care for the body

As frontline workers, our bodies take a toll with the heavy lifting that we have to do, combined with being on our feet all day. Looking after your body is one part of essential self-care that you should be practising regularly.

Exercise – We know that the last thing nurses want to do when they finish a 12-hour shift is go to the gym but making sure that you are exercising is one of the ultimate forms of self-care for your body. Mayo Clinic says that some of the direct stress-relieving benefits of exercise include pumping up your endorphins (or ‘feel-good’ hormones), reduces negative effects of stress such as the fight or flight response, improves your mood and is ‘meditation in motion’, as the resulting energy can help you stay calm, clear and focused in everything you do.

Practice good hygiene – Working in the healthcare field, it might seem like a given, but practicing good hygiene as a form of self-care is extremely important – not only for yourself but also for your patients. To properly care for your hygiene, ensure you are showering regularly to keep your body clean and combat body odour, as well as brushing your teeth a minimum of twice a day and washing or sanitising your hands after going to the toilet, and before and after eating. Taking a nice warm shower or bath after a long shift is also an extremely underrated luxury in our opinion!

Eat well – Choosing the right foods to put in your body is important for overall self-care. Eating junk or sugar-filled foods will give you a high but will also make you crash pretty hard after that high.

Read our blog on Foods to Fuel You Before a Long Shift to see what foods are best for your body.

Get a massage – Being on your feet all day (or night!) takes a toll on your body. Pair that with the physical strain of lifting patients and equipment and we can practically hear your bones and muscles screaming at us! Treat yourself with a massage – whether a relaxation or remedial – and show some love to those overworked and overtired parts of your body.

Get a good night’s sleep – Whether you’re working the night shift or day shift, getting a good night’s sleep is essential for de-stressing your body, as it can help to boost your immune system, prevent weight gain, strengthen your heart and increase productivity. Getting 7-9 hours of sleep every day helps your body reset ready for the next day.

Deep breathe – Using deep breathing as a form of self-care and de-stressing can be done wherever you are – whether it’s in the middle of a busy shift, on your lunch break, or when you clock off for the night. Deep breathing has a range of different benefits, including aiding digestion, detoxifies the body, reduces inflammation and improves blood flow. The good news is, it’s as simple as it sounds! Close your eyes and focus on taking a few deep breaths in through your nose and out through your mouth a few times throughout the day.

Get some fresh air – After spending time under fluorescent hospital lights, getting outside – even just for 10 minutes – is another simple self-care activity that you can do at work on a break – you can even combine it with your deep breathing! One important physical benefit of getting fresh air after being inside for some time is that the air cleans your lungs.

Self-care for the mind

Looking after your mind is just as important as looking after your body. As a nurse, there are simple things that you can do regularly to ensure you are looking after your mental health.

Mindfulness – Mindfulness is the ability to stay in the present moment and to focus your thoughts on what is happening in the here and now. This is extremely important for nurses who struggle with stress and anxiety, who are focused on thoughts of ‘what if’ or what could happen in the future. Mindful says that there are different ways to practice mindfulness, including waking up mindfully, eating mindfully and driving mindfulness.

Gratitude – Incorporating gratitude into your day until it becomes a more natural thing has so many benefits and will help you to realise what you are grateful for. Practicing gratitude will allow you to feel more positive emotions and reflect upon the good things in your life. Happify says ‘people who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for, experience more positive emotions, feel more alive, sleep better, express more compassion and kindness and have a stronger immune system.’

For a list of the most popular ways to practice gratitude, click here.

Talk it out – Sometimes, the things you see at work can be confronting, stressful and even traumatic. It’s important to acknowledge how you feel and if you are feeling overwhelmed by your workload. Talk to a trusted colleague who can relate to what you are going through and offer you some advice. If you get to a point where you feel like you aren’t coping, there are services you can reach out to including Lifeline and Beyond Blue.

Do something you love – Doing something every day that makes you happy will boost your overall mental health and add some extra joy to your day. Whether it’s reading a book, listening to a podcast, or catching up on your favourite TV show, do something every day that makes you feel good.

Unplug – It might feel confronting but turning off your phone for even an hour every day can really benefit your mind. Unplugging from technology helps to reduce stress and anxiety, reduces feelings of loneliness, allows you to be in the present and gives you more time for simple pleasures. It will also help you focus on practicing your gratitude and mindfulness!

Find a hobby – Many of us would have hobbies already, but if you can never have too many! Hobbies are great ways to unwind and offer you a new challenge that can help keep your brain healthy. Actively participating in a hobby also helps with mindfulness and being in the present.

Keep a journal – The act of physically putting pen to paper might seem odd now that we have technology but getting all of your thoughts and worries down on paper can help ease stress, as well as separate your work life from your home life. Whether it’s writing down what you did for the day, or what you’re worried about, taking time each day (or every few days) can be a great way to de-stress.

Working on the frontline is a stressful job and some days and situations are more stressful than others. It is important that you are looking after yourself and ensuring that you are de-stressing and providing yourself with the same level of love and care as you would with any patient.