Compassion in Action
- Project Renew
- Jun 30
- 3 min read
Nursing is a profession Fueled by compassion, dedication, and long hours.
However, the same qualities that make nurses incredible caregivers can also make them vulnerable to burnout. Long shifts, emotional exhaustion, and constant pressure can take a toll on both mental and physical well-being. That’s why having a self-care plan isn’t just a luxury, it’s a necessity.
A well-thought-out self-care plan can help nurses stay energised, prevent burnout, and continue providing excellent care to patients. Here’s how to create one that truly works.
Step 1: Identify Your Stressors
The first step in self-care is understanding what drains your energy. Is it the emotional weight of patient care? The physical strain of long shifts? The mental exhaustion of constant decision-making?
Take a moment to reflect on what aspects of your job leave you feeling depleted. Writing them down can provide clarity and help you develop strategies to counteract their effects.
Step 2: Prioritise Rest and Recovery
Nurses often sacrifice sleep and downtime, but rest isn’t something you can afford to neglect. Without proper recovery, both mental sharpness and physical stamina decline.
What works:
Quality sleep: Aim for at least 7 hours whenever possible. Create a wind-down routine, especially after night shifts.
Mini-breaks: Even a few deep breaths between patient rounds can reset your nervous system.
Unplugging: Set boundaries with technology, especially after work, to allow your mind to rest.
Why not try short mindfulness or breathing exercises before and after each shift. Apps like Headspace or Calm can really help.
Step 3: Nourish Your Body
Busy shifts often mean skipped meals, too much caffeine, or grabbing whatever is quickest. But, proper nutrition plays a vital role in balancing energy levels and stress management.
Simple self-care through food:
Keep protein-packed snacks like nuts or yoghurt on hand.
Stay hydrated, carry a water bottle to sip throughout your shift.
Meal prep when possible to avoid relying on vending machines. Batch cooking on days off is a great way to make sure you're getting nutritional and healthy meals at work.
Step 4: Make Time for Movement
Exercise doesn’t have to mean hours at the gym. Even short, intentional movement can help release tension, improve mood, and reduce stress.
Ways to incorporate movement:
Stretch before or after shifts to ease muscle strain.
Take short walks on breaks or after work to clear your mind.
Try gentle stretches or home workouts for flexibility and stress relief.
Step 5: Protect Your Mental Health
Caring for others can be emotionally draining, and without support, it’s easy to feel overwhelmed. Prioritising mental well-being is key to long-term resilience.
Practical strategies:
Talk to someone, whether it’s a colleague, friend, or therapist.
Set work-life boundaries to protect personal time.
Engage in hobbies that bring you joy and help you disconnect from work stress.
Join a nurse-specific support group, either in-person or online, where you can talk to others who understand the unique challenges of the profession.
Step 6: Stick to Your Self-Care Plan
Creating a self-care plan is only effective if you actually follow it. Make small, sustainable changes instead of trying to overhaul everything at once.
How to stay consistent:
Start with one or two changes and build from there.
Treat self-care like a non-negotiable appointment, because it is!
Check-in with yourself regularly to adjust your plan as needed.
If you struggle to keep up with self-care a great tip is to set calendar reminders or use habit-tracking apps to stay accountable.
Self Reflection
What’s one small self-care habit you can commit to today that would make a difference in your well-being?
How can you set better boundaries at work and home to protect your mental and physical health?
If you were to design a self-care routine specifically for yourself, what would it include and why?
Comentários