Self-Care for Nurses: 10 Strategies for Your Well-Being

Nursing is a profession that demands long hours and has high stress levels. To survive, you need to develop emotional resilience and physical endurance. Your job is to provide care, comfort, and support to patients, and you’re often doing so in a high-pressure environment that can significantly impact your mental well-being. Without proper self-care, the requirements of your job can lead to nurse burnout, stress, anxiety, depression, and other mental and physical health issues.

Maintaining your health so you can continue to enjoy your career and offer the best care possible to your patients is essential — and practicing self-care is the first step. Read on to explore 10 effective tips and strategies on self-care for nurses so you can take care of yourself and others.

The Importance of Self-Care in Nursing

Self-care strategies for nurses are more than just a luxury. They’re an absolute must for maintaining overall physical and mental health. Regularly practicing self-care will help you avoid the emotional and physical burnout that’s so common in the nursing field— research shows that nearly two-thirds (62%) of nurses experience burnout. Taking care of yourself means you’ll have more patience and be focused, energized, and emotionally balanced to take on the challenges of every shift and every patient.

10 Self-Care Tips for Nurses

In the demanding nursing profession, prioritizing self-care is important for physical and mental health. The following tips are designed to help you nurture your well-being so you’re as equipped as possible to deal with the challenges you face on a daily basis. When it comes to nurses and self-care, you can never do too much. 

1. Get adequate, restful sleep

Quality sleep is an essential foundation of good health. It can be one of the most difficult self-care strategies for nurses to master since shifts are long and often irregular — but this makes it even more critical that you prioritize getting enough rest. Adequate sleep typically means getting 7-9 hours of undisturbed, restorative sleep each night, allowing your body to recover and maintain overall well-being.

Keeping a sleep schedule when possible and creating a relaxing and calming bedtime routine ensures you can sleep when the time comes. Making your sleep environment as comfortable and quiet as possible can help.

2. Stay hydrated and nourished

Nursing shifts are almost always busy, and it’s easy to forget to eat or drink enough water. However, staying hydrated and eating balanced meals throughout your shift can help you maintain your energy levels and focus. Keep a bottle of water handy and pack nutritious snacks that are easy to grab so you can sustain your energy.

3. Engage in regular physical activity

Regular physical activity is a powerful stress reliever and energy booster. Even if you have a packed schedule, try incorporating exercise into your routine. It can be as quick and straightforward as going for a short walk, doing a brief yoga session, or finding a 20-minute workout. Physical self-care does more than just strengthen your body—it also helps clear your mind, allowing you to provide better care for yourself and your patients.

“It is important to build in physical activity. Taking a break for a short walk between patients, stretching or yoga are a few examples of physical activity that can be helpful to break up the stress.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

4. Practice mindfulness and relaxation techniques

Mindfulness and meditation are proven ways to reduce stress and nurse anxiety. Deep breathing, meditation, and progressive muscle relaxation can all help manage stress and prevent nurse burnout and compassion fatigue. Even just a few minutes of mindfulness each day can refresh your mind and improve your emotional state.

5. Keep a self-care kit at work

A self-care kit at work can be your go-to resource for quick relief during stressful moments. Stock it with items that help you reset and recharge, such as essential oils, hand lotion, or even a stress ball. Personalize your kit with items that bring you comfort, like a favorite book, a journal, or a photo of loved ones. Having this kit readily available allows you to take brief, rejuvenating breaks during stressful shifts, helping you maintain your well-being amidst the demands of nursing.

6. Practice mindful commutes

If your commute is lengthy, it doesn’t have to be a source of stress. Instead, view it as a valuable opportunity to unwind and smoothly transition between your home and work life. Consider listening to calming music, engaging with an audiobook, or practicing deep breathing exercises to center your mind. By incorporating these mindful techniques into your daily commute, you can arrive at work more focused and head home feeling more relaxed and refreshed, setting a positive tone for both your professional and personal life.

7. Set boundaries between work and home

Setting boundaries isn’t just essential in relationships—it’s also crucial in maintaining a healthy balance between your professional and personal life. Learn to recognize when you’re reaching your limits and give yourself permission to say no to extra shifts or tasks when you’re feeling overwhelmed. Delegating responsibilities when possible is another vital part of protecting your time. 

By safeguarding your time outside of work, you create the necessary space for rest and self-care, ensuring that you return to work revitalized and ready to perform at your best. Establishing and maintaining these boundaries is a cornerstone of an effective self-care plan.

8. Foster supportive relationships

Maintaining supportive, reliable relationships with colleagues, friends, and family is key to survival and well-being throughout your nursing career. Let these relationships be a vital network that can give you emotional support and advice and be somewhere you can turn to when you need to talk.

9. Seek professional help when needed

If you find yourself struggling with stress, anxiety, or burnout—whether due to work or personal issues—seeking professional help is a vital step toward recovery. A therapist can provide a safe space to explore your challenges, helping you identify patterns that may be contributing to your distress. 

“If you notice yourself struggling to keep up, becoming forgetful, getting irritated, or feeling very tired, it’s important to recognize these as signs of burnout and that you may need to seek professional help. Often, people in caregiver roles are so focused on taking care of others that they lose sight of taking care of themselves. This is a good time for you to seek professional help and consider talking to a therapist.”

– Talkspace therapist Reshawna Chapple, PhD, LCSW

Through therapy, you can develop effective coping strategies tailored to your unique situation, empowering you to manage your well-being proactively and sustainably. Remember, seeking help is not a sign of weakness but a courageous step toward preserving your health and resilience.

10. Engage in hobbies and leisure activities

Your job is difficult, and the emotional toll of losing a patient or dealing with stressful situations can be tough. Making time for hobbies and activities you enjoy helps you unwind and let go of work-related stress. Whether it’s painting, gardening, or any leisure activity, engaging in things you love is a great way to recharge and maintain a positive outlook.

Setting Yourself Up for Success

Remember that self-care is more than a luxury in a high-stress, demanding profession like nursing; it’s a necessity. Taking care of yourself enables you to be at your best.

Incorporating effective self-care for nurses into your routine will help you better manage the stress of your job. Building a solid support system and getting professional help are crucial components of a healthy self-care routine. If you need professional help, consider online therapy with Talkspace for convenient, accessible, and affordable help tailored to your exact needs. By taking these proactive steps to care for your mental, physical, and emotional health, you’ll excel in your vital role as a caregiver while being as healthy as possible. 

Reach out to Talkspace today to learn more about online therapy.