Imagine yourself as a cup of water. Each patient interaction, each hour of a long shift, and each emotionally charged moment gradually depletes the water. Without regular refills through self-care, the cup eventually runs dry.
Nurses are left exhausted, stressed, and at risk of burnout. Self care for nurses serves as a crucial refill, replenishing the nurse’s energy and resilience.
The importance of self care for nurses can’t be overstated. Here we discuss some practical tips to create a sustainable self-care routine.
The importance of self-care
Self care for nurses has far-reaching implications in healthcare. It impacts staff morale, retention rates, the ongoing nursing shortage, and patient safety.
If nurses experience prolonged stress, it can lead to burnout. In our Nurse.com 2024 Nurse Salary and Work-Life Report, 54% of nurses reported experiencing prolonged stress, and 59% of nurses reported feeling burned out.
Burnout adversely affects nurses’ well-being, and compromises patient care. Self care for nurses can help to mitigate stress by providing regular opportunities for relaxation and rejuvenation.
You’re probably already aware of the need for self-care. However, excessive workload, lack of time, and fatigue are some of the obstacles that get in the way of nurses practicing self-care, found one study.
Job satisfaction is also tied to self care for nurses. Another study revealed that nurses who enjoy their jobs reported a higher amount of fruit and vegetable consumption and higher levels of physical activity.
Physical, mental, and social needs
Long shifts, lifting patients, and extensive periods of standing are part of the job for most nurses. For some nurses, those physical demands cause persistent fatigue, musculoskeletal injuries, and other health issues.
A self-care routine with proper nutrition, physical activity, and adequate rest addresses nurses’ physical needs. Regular exercise strengthens muscles, improves cardiovascular health, and boosts energy levels.
Good self care for nurses also improves mental well-being. To boost cognitive function, nurses can incorporate mindfulness and meditation into their daily routine. Quality sleep, too, is essential for mood regulation and overall mental health.
A self-care routine also covers nurses’ social needs. Take steps to create boundaries between your professional and personal life. Get in the habit of intentionally carving out time to rest and relax, engage in hobbies, and spend time with loved ones.
6 steps to create a self-care routine
Self care for nurses doesn’t just happen. To make it a regular, consistent part of your lifestyle, it requires some planning and determination.
To incorporate self care for nurses into your daily routine, consider these steps:
1. Reflect on the areas of your life that require more attention
What type of self-care do you need most? You may be struggling with physical health, mental well-being, emotional resilience, social connections, or some combination of those.
Consider your current level of physical activity, dietary habits, and sleep patterns. Do you need more exercise, better nutrition, or more rest?
Reflect on your stress levels, mood, and mental clarity. Do you need more time for relaxation, mindfulness, or activities that boost your mood?
Think about your social connections and support system. Do you need to spend more time with family and friends, or engage in social activities? Consider what activities or practices make you feel relaxed, rejuvenated, and happy.
Factor in your environment. You may want to designate a clean, comfortable space at home for relaxation and self-care activities. You might feel the need to spend time outdoors in nature hiking, gardening, or simply sitting in a park.
Finally, reflect on your need for spiritual self-care. You may feel the need to engage in practices such as prayer or reflection. Participating in religious or spiritual communities can foster support and a sense of belonging.
2. Set realistic goals
You may intend to exercise for two hours a day. However, finding a consistent two-hour block of time each day may be difficult. Expecting to engage in intense exercise after a grueling shift can lead to further fatigue and potential injury.
Setting unrealistic goals can lead to frustration and abandonment of the self-care plan. Instead, start with small, manageable changes. The idea is that these changes will gradually become part of your daily routine.
For example, aim to exercise for 30 minutes three times a week, or meditate for 10 minutes daily. Spend quality time with loved ones at least once a week. In the next month, plan to join at least one club or group that interests you.
3. Plan and schedule self-care
How do you record upcoming appointments? Whether it’s a paper planner, wall calendar, or digital calendar, do the same for self-care. Consistency is the key to developing lasting habits.
For example, you might schedule a healthy lunch and a short walk during a break on a certain day of the week. You might schedule one day designated just for rest and pampering.
4. Incorporate a variety of self-care activities
Self care for nurses includes a variety of activities. Ideally, each addresses different aspects of well-being.
For instance, eating a balanced diet and aiming for seven to nine hours of sleep improves physical self-care. Activities that stimulate your mind, such as reading or puzzles, address mental self-care. Spending time with loved ones provides emotional self-care.
5. Practice mindfulness
Are you fully engaged at the moment? Mindfulness can reduce stress and improve your overall mental well-being.
Practice deep breathing exercises to calm your mind and body. Pay attention to the taste, texture, and smell of your food. Engage in activities like yoga or tai chi, that combine physical activity with mindfulness.
6. Evaluate and adjust your routine
Self care for nurses requires ongoing evaluation. You’ll want to ensure it continues to meet your needs, since life circumstances can change. If you take on a different shift, switch to a new nursing role, or decide to pursue additional certification or education, your self-care routine will need to change.
Above all, self-care should be flexible and adaptable. Ask yourself: What is working well? What could be improved? Be open to trying new self-care activities.
Remember, self care for nurses is not a one-time event. It’s a continuous journey that profoundly impacts your professional effectiveness and personal well-being.
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