Nursing is both rewarding and relentless. With long shifts, understaffing, and increasing patient loads, it’s no surprise that burnout is a growing issue. A recent study found that over 60% of nurses have considered leaving the profession due to stress and exhaustion.
From hospitals to community clinics, nurses face unique challenges. Prioritising self-care for nurses isn’t just beneficial—it’s essential for career longevity and personal well-being.
Recognising the Signs of Nurse Burnout
Burnout doesn’t happen overnight—it builds up over time. Look out for these warning signs:
Feeling completely drained, even after a day off
Finding it hard to connect with patients or colleagues
Constantly feeling overwhelmed or anxious at work
Trouble focusing or making decisions
Increased irritability or cynicism
If this sounds familiar, it’s time to take action with practical self-care strategies to protect your well-being.
Self-Care Strategies for Nurses
1. Prioritise Sleep and Recovery
Shift work can wreak havoc on your sleep cycle. Aim for 7-9 hours of sleep when possible and consider using blackout curtains or a white noise app to improve sleep quality [source].
2. Set Boundaries at Work
It’s okay to say no to extra shifts if you’re feeling overwhelmed. Understanding your rights and setting clear boundaries with management can prevent long-term exhaustion [source].
3. Use Mindfulness and Stress-Reduction Techniques
Mindfulness and deep breathing techniques are proven to lower stress and improve mental resilience. Apps like Smiling Mind offer free, nurse-friendly meditation guides.
4. Move Your Body
Whether it’s a short walk on your break, yoga after a night shift, or swimming on your day off, movement is essential for stress relief and maintaining energy levels. Experts recommend 150 minutes of moderate exercise per week [source].
5. Seek Support and Talk About It
Nursing can be isolating, especially in high-pressure environments. Connect with colleagues, join a professional support network like the Nurses & Midwives Support Service, or speak with a mental health professional if needed.
Quick Stress Management Techniques for Busy Shift
Sometimes, self-care needs to happen on the go. Try these practical stress-relief techniques during your shift:
Box breathing – Inhale for four counts, hold for four, exhale for four. Repeat a few times.
Step outside for fresh air – Even a quick break can help clear your mind.
Listen to music or a podcast – A good playlist or short meditation can reset your mood.
Write down your thoughts – Keeping a small notebook can help process stress and emotions.
A Sustainable Career Starts with Self-Care
Nurses are the backbone of healthcare, but without prioritising self-care for nurses, long-term sustainability in the profession becomes difficult. Simple, intentional self-care habits can improve job satisfaction, patient care, and your overall well-being.
For more resources, check out the Nurses & Midwives Support Service and subscribe to our podcast for expert insights tailored to nurses.
