Nurse Anxiety: Overcoming Stress in a High-Pressure Profession

Understanding Nurse Anxiety

Nursing jobs can be very demanding. Encountering stressful situations every day isn’t easy, even when it’s a given or expected. Pre- and post-shift anxiety in nursing is widespread, especially for new nurses. Nurses new to the profession face a lot of uncertainty and pressure that can cause anticipatory anxiety before shifts and added stress as they try to unwind at the end of each workday.

Common symptoms and signs of nursing anxiety can include:

• Constant worry about making mistakes
• Stress about outpatient outcomes
• Physical symptoms, like headaches or stomach aches
• Having difficulty sleeping
• Feeling overwhelmed by the daily responsibilities of patient care and administrative tasks
• Experiencing mood swings or feeling irritable
• Avoidance behaviors like procrastination
• Finding it difficult to concentrate on tasks
• Increased heart rate
• Hypervigilance
• Fatigue or exhaustion, even after sleeping
• Social withdrawal
• Indecisiveness when making difficult decisions under pressure
• Loss of interest or motivation
• Negative self-talk

Common Causes of Anxiety in Nurses

There are many reasons nurses might experience anxiety. The job demands resilience, compassion, and unwavering dedication, which can result in anxious feelings. From working long hours to high-stakes decision-making to the emotional strain of taking care of patients, the relationship between anxiety and nursing is more common than you may realize. 

Long working hours and shift work

Nursing shifts often stretch to 12 hours or more, with many nurses working night shifts and rotating schedules that disrupt their daily routines. These long and irregular hours can disrupt natural sleep patterns, leading to chronic fatigue. The combination of extended shifts and inconsistent sleep not only adds physical strain but also contributes to heightened anxiety levels, making it difficult for nurses to recharge and relax. 

Over time, these stressors can escalate into more severe issues like nurse burnout, underscoring the importance of addressing them early on.

High-stakes decision-making

Always having to be “on” and needing to make split-second decisions that potentially have life-altering consequences can weigh heavily on nurses. The pressure of making critical choices in high-stress environments can lead to panic and anxiety about making a mistake. The fear of losing a patient due to an error or a delayed decision is a significant source of stress for many nurses, further intensifying their anxiety and impacting their mental well-being.

Emotional strain from patient care

Nurses can form close bonds with their patients. The first-hand account of struggles and suffering creates a connection that, while essential for providing compassionate care, can lead to significant emotional strain. Caring for critically ill or dying patients over long periods can manifest as anxiety if a nurse starts to feel powerless about improving outcomes. This emotional toll can also contribute to depression in nurses, further complicating their mental health. 

Workplace dynamics and staffing issues

Some studies suggest that a perceived lack of support from healthcare administrators is associated with high rates of anxiety in the nursing profession. Relationships with colleagues and supervisors can influence a nurse’s stress level. Staff shortages and heavy patient loads might further exacerbate feelings, overwhelming nurses and making them unable to do their jobs or provide the level of care they want. Strong nursing leadership is essential in such scenarios to foster a supportive work environment.

How to Deal with Anxiety as a Nurse

Although it can be difficult, managing anxiety as a nurse is crucial. Stressful environments, emotional demands, and long hours can become too much to handle when anxiety isn’t addressed. Fortunately, there are easy-to-implement strategies that can reduce anxiety so you can thrive in your role as a nurse.

1. Seek professional help

The most important step in managing nursing anxiety is seeking professional help. Mental health professionals offer tailored treatment plans based on your specific needs.

Signs it might be time to seek professional help include:

• You persistently feel anxious
• Your anxiety is interfering with your daily life
• You have difficulty sleeping
• You constantly worry
• You suddenly have physical symptoms — like headaches or muscle pain — without an apparent cause
• You dread the thought of going to work

2. Prioritize self-care like you would patient care

Self-care is important for anyone, in any profession, but as a nurse who spends so much time prioritizing your patients’ well-being, it’s even more essential to address your own needs. 

Your job is to ensure your patients are hydrated, nourished, and rested. You should do the same for yourself. Getting exercise, eating well, and getting enough sleep are foundational acts of self-care for nurses that can help you manage anxiety. Remember that taking care of yourself enables you to take care of others.

3. Establish a calming routine before shifts

Having a calming, centering routine before you start every shift lets you set a positive tone for your workday. You might try breathing exercises for anxiety, meditation, or simply sitting for 10 minutes to enjoy a cup of tea or read. A healthy routine can effectively reduce pre-shift anxiety so you’re mentally and emotionally prepared for the demands of your day.

4. Use mindfulness moments amidst chaotic days

Mindfulness is a powerful way to manage anxiety effectively. More than 200 studies show that mindfulness-based therapies can reduce stress and anxiety. In the midst of a hectic day, take a few minutes to focus on your breath and clear your mind so you can regain control of your emotions and reduce stress. Even brief moments of mindfulness can be significant in handling the pressures you face at your job.

5. Take short breaks to rejuvenate

Taking short breaks and giving yourself a minute to step away can reset your mind and reduce anxiety. Even during your busiest shifts, permitting yourself time to pause is vital to preventing stress and anxiety from building up.

6. Lean on a support system with other nurses

A strong support system with other nurses and healthcare professionals can be invaluable. When you have the space and opportunity to share your experiences, challenges, and successes with people who understand what you’re going through, you’ll find emotional relief and feel less isolated in your daily realities.

7. Chart your days efficiently with time management

According to research, effective time management can significantly reduce anxiety and help you feel in control. Creating and maintaining a realistic schedule that’s flexible will prevent you from feeling overwhelmed so you can avoid anxiety.

8. Share & delegate the load with other nurses

Nursing is a team effort. You don’t have to carry the entire load alone. Sharing responsibilities will lighten your burden and foster a collaborative environment that can reduce stress and anxiety.

9. Say no when necessary for healthy boundaries

Setting boundaries is essential in high-stress professions like nursing jobs. Learning to say no if you’re feeling stretched too thin or overwhelmed is an effective form of self-care. Recognizing your limits and putting boundaries in place is critical so you’re not regularly overextending yourself, which could cause anxiety.

10. Write your worries away with journaling

Journaling for mental health can reduce stress and anxiety. Research shows it’s especially effective for people with elevated anxiety symptoms. The therapeutic act of writing down worries, fears, and frustrations will help you gain perspective while helping you release pent-up or repressed emotions. It can also become a valuable way to identify patterns that might trigger your anxiety so you can develop healthy coping mechanisms to avoid or manage those situations.

11. Create a peaceful space to come home to

Because your job is so stressful, having a peaceful place to go to after your shifts can help reduce anxiety. Whether you create a cozy corner to relax in, designate a favorite chair you’ll retreat to, or create a soothing ambiance when you get home, having a space that signifies calmness can help you decompress and recharge.

12. Unwind after a stressful shift

An unwind routine can become a critical part of your anxiety management plan. Think about relaxing things you love, like taking a warm bath, practicing yoga, reading, or sitting quietly. Make those part of your post-shift routine. Whatever helps you let go of your day will be beneficial in reducing symptoms of anxiety, so you’re prepared for your next shift.

Your First Patient Is You

As a nurse, you’ve dedicated your life to caring for others — the demands of your job can make it difficult to remember your first patient should always be yourself. Nurse anxiety is common, but just like you’d never neglect your patients’ needs, prioritizing your own well-being will help you continue to provide the compassionate care that defines your profession.

Mental health support is a crucial part of self-care. Talkspace offers resources and guidance that can help nurses prioritize mental well-being while removing the barriers of traditional therapy. Online therapy helps you get the support you need in a way that fits into your demanding schedule, so you can take care of yourself as diligently as you do your patients. 

Learn how online treatment for anxiety can be the first step in prioritizing your well-being.