Nursing has never been an easy-going career, and the intensity of the position is pushing many medical professionals to the brink. Burnout is a prevalent issue for the nursing population, particularly among younger workers. The effects of mental and physical exhaustion can diminish a nurse’s relationship with their work and also lead to a decline in patient care quality.
Rising burnout rates are symptomatic of a healthcare system that asks its staff to do too much too often, and you won’t necessarily be able to solve overwork through self-care. That said, there are still steps you can take to manage moderate stress and overwhelm.
Read on to learn some self-care tips from Sermo’s nurse community.
Why self-care for nurses matters more than ever
The burnout crisis in nursing is the culmination of several factors that make it harder for medical professionals to maintain a healthy disposition. The residual fallout from the COVID-19 pandemic and the aging population have put a strain on healthcare systems. The American Association of Colleges of Nursing (AACN) found that nursing school enrollment is not at the level to meet the projected demand, and the insufficient staffing is creating a negative spiral that exacerbates stress levels for current nurses. In 2023, the International Council of Nurses (ICN) released a report calling for the nursing shortage to be addressed as a global health emergency.
Critics of the U.S. Department of Education’s decision to classify nursing as anon-professional degree argue that it’ll dissuade potential nurses from pursuing the career, exacerbating shortages.
Even if you aren’t at the brink of burnout, crafting your own self-care practice is crucial to managing the daily stressors inherent to nursing. Renewing your energy makes you a more empathetic person and sharpens your decision-making, enabling you to work well with physicians and doctors and provide better care to your patients.
Signs of burnout in nursing
These are the main signs to look out for that indicate you may be experiencing acute burnout:
- Developing a cynical attitude towards work
- Feeling a sense of panic or dread about going to work
- An inability or disinterest in building bonds with patients or fellow staff
- Becoming disengaged from personal or professional relationships
- Decreasing work ethic
- Feeling exhausted and depleted
Hectic schedules and a well-meaning desire to prioritize patient care make it easy for nurses to look past their own well-being. “Often, due to excessive work, we don’t have time to take care of ourselves, such as a good rest or a quiet moment for a snack,” said one nurse in a discussion with fellow Sermo members. “Work overload ages us, not to mention that it deprives us of social and family time.”
Practical self-care tips for nurses from the Sermo community
When it’s possible to dedicate time for self-care, that puts you in a better position to show up for others. Members of Sermo’s nursing community suggest the following measures:
Protect your sleep whenever possible
Nursing can hinder your sleep quality, especially if you’re managing irregular shift times. Sleep deprivation is linked to irritability and reduced attention span, which could hinder you on the job. Consistent sleep habits ensure that you are fully rested and ready to perform your roles to a high clinical standard.
Some practices linked to better sleep quality include maintaining a consistent sleep schedule (trying to wake up and fall asleep around the same time each day); limiting naps to 30 minutes and avoiding heavy meals, alcohol, or caffeine shortly before bed.
Take real breaks during shifts and find small moments of recovery
Self-care doesn’t take place exclusively outside of the confines of your workplace. A few minutes away from the hustle and bustle of clinical work can make a world of difference in the midst of a busy shift. When possible, taking a break allows you to reset and feel more present in your body. Practice mindfulness meditation or breathing exercises to mitigate stress by slowing down your heart rate, helping you feel more at ease as you complete your assignments.
Set boundaries between work and personal life
There will be days when the dissonance between what you experienced while nursing and your personal time will be hard to fathom, but a healthy work-life balance is imperative to a long career in medicine. Try to find ways to maintain barriers between your personal and professional lives, so that you can decompress after a difficult day and stop work stress from engulfing your life.
One nurse on Sermo shared how they put this into practice. “After especially hard shifts, I keep it very simple,” they write. “I take 10–15 minutes of quiet decompression before engaging with anything else—no phone, no news, no clinical thinking. Sometimes it’s a hot shower, sometimes just sitting in silence. That brief pause helps me mentally ‘close the shift’ so I can actually recover instead of carrying the day with me.”
Another demonstration of healthy boundaries is to use all of the vacation time that is allotted to you. When you take time off, it allows you to rest and explore your other interests outside of the practice walls.
Stay connected with colleagues and peers
You may be under the impression that suffering in silence carries some sort of nobility, but the empathy and understanding of a healthy support system can be beneficial to your mental health. If you’re having a tough time dealing with the pressures of nursing, reach out to co-workers and peers who can help you manage stress and find ways to address the causes. The act of discussing your stress removes some of the burden and can help you build connections with your peers.
Prioritize physical health
Regular exercise seems to reduce and prevent stress, making it a valuable outlet for healthcare providers. Nurses already spend a lot of their working hours on their feet, but working out outside of the facility is a way to disengage from the job and unwind. The Centers for Disease Control (CDC) recommends that most adults get about 150 minutes of moderate exercise a week. This could equate to 22 minutes a day or 30 minutes five days a week. Find a physical activity that works for you and make it part of your routine. Another part of prioritizing physical health is recovery; when you’re feeling sick or become injured, rest and seek care immediately.
Seek professional support when needed
Self-care doesn’t just mean taking time for yourself, and you can benefit from professional support. Nursing is a highly demanding line of work, and sitting down with a licensed counselor or therapist can help you to examine your feelings and develop coping strategies to manage stress.
Build routines that help you recharge outside work
Nursing can be a very fulfilling profession, but it shouldn’t be your entire life. While it’s easy to let your professional duties become all-encompassing, it’s important to have an active life outside of the clinical environment. When you pursue your other interests, it validates aspects of your personality that can’t be realized within a clinical environment, which can build self-esteem and reduce stress.
Humans are social creatures, so investing real time and effort into maintaining relationships with friends and family is good for the spirit and ensures that you have someone to lean on in tougher moments. “Driving home in silence or listening to an audiobook or calling a coworker who was on shift with me to make sure we are both ok,” writes one nurse on Sermo, listing out their self-care practices. “I’ve done EMS, ED, and critical care my entire career. I do have somewhat of a routine as far as taking my scubs off in the mudroom, showering, eating something small, then [watching] something with my husband.”
When to pivot as a nurse
One way to combat burnout is to change the parameters of your work routine. If the traditional form of nursing is weighing too much on your person, consider the myriad alternative career paths that allow you to continue working in a medical field from a vantage point that you find less draining. Some nurses also take on side gigs or moonlighting in other positions that provide the flexibility to explore other healthcare jobs at their own pace while bringing in supplemental income.
How nurses on Sermo can support each other
Self-care activities are crucial to manage your stress. But just because it’s called self-care doesn’t mean it’s always a solo endeavor. The advice and support of your peers can uplift you, and Sermo is a community that connects nurses from around the world. Members can discuss medical topics, compare notes on how to manage industry challenges and speak freely with people who share common experiences. Sermo also offers paid surveys where you can contribute to medical developments and also make some extra money for your input. Sign up for free to become part of the global community.
