3 Pillars of Self-Care for Nurses to Know

Nurses dedicate their lives to caring for others, but this dedication frequently comes at a personal cost. Long shifts, emotional strain and physical demands contribute to a growing problem: nurse burnout. In 2023, only 12% of U.S. nurses reported having no symptoms of burnout—a slight decrease from previous years, highlighting the persistent stress in the profession. Self-care, however, is not a luxury, it’s a necessity for both personal and professional well-being.

Nurses who prioritize their physical, mental and emotional health not only improve their patient care abilities, but also enhance their overall quality of life. When nurses focus on self-care, they build resilience that carries over to their personal lives, helping them nurture relationships, pursue hobbies and maintain a sense of balance outside of work.

We’ll explore three critical pillars of self-care for nurses: physical, mental and emotional well-being. These pillars are essential for managing stress, maintaining energy and thriving in both your nursing career and personal life.

Why is Self-Care for Nurses So Important?

Healthcare professionals have one of the most physically, mentally and emotionally demanding professions out there, and nurses are often on the frontlines, providing compassionate care around the clock. But in constantly giving to others, nurses can end up neglecting their own needs. This can lead to burnout, stress and health issues that affect both their work and personal lives.

When self-care is neglected, the consequences can ripple through a nurse’s ability to perform. Fatigue, mental exhaustion and emotional strain reduce their capacity to provide top-tier care. By investing in a self-care routine, nurses can build resilience, protect their overall health and mental well-being, and ultimately enhance their ability to deliver quality care.

Now, let’s break down the three essential pillars of self-care that are crucial for nurses to incorporate into their daily lives.

The Pillars of Self-Care for Nurses

1. Physical Self-Care

Nursing is physically demanding. From standing for long hours to lifting and moving patients, the toll on a nurse’s body is undeniable. Without proper physical care, nurses may experience muscle strain, fatigue and even chronic injuries. Prioritizing physical self-care can alleviate these issues and help nurses maintain their energy throughout long shifts.

• Move Your Body: Incorporating regular physical activity is key to maintaining physical health. While it can be tough to find time for exercise in a nurse’s busy schedule, even short, effective workouts can make a difference. Exercises like walking, yoga or light strength training can be easily integrated into a nurse's day, whether it’s during a break or before starting a shift.
• Stretch and Strengthen: Since nurses often engage in repetitive motions or heavy lifting, adding stretching routines or muscle-strengthening exercises can help protect against injury. These can be quick, five-minute stretches that relieve tension in the neck, shoulders and back—areas that nurses frequently experience discomfort.

2. Mental Self-Care

The mental load that nurses carry is significant. From remembering patient details to managing emergencies, their minds are constantly processing information and making critical decisions. This continuous mental strain can lead to anxiety, overwhelm and stress if left unchecked.

• Mindfulness in Healthcare: One of the most effective ways to care for mental health is through mindfulness practices. Techniques such as deep breathing, meditation or even a short five-minute mental break can help reduce stress and enhance focus. Consider using apps that offer guided meditations or taking mindful moments throughout your shift.
• Mental Health Support: Seeking professional support, such as counseling or therapy, should never be viewed as a weakness. Many nurses find it helpful to speak with a mental health professional who can provide tools for managing anxiety, stress or trauma. If that feels daunting, consider peer support groups where you can connect with other nurses facing similar challenges.

3. Emotional Self-Care

Nurses are often exposed to emotionally charged situations, whether it’s comforting patients and families or managing their own emotions in response to difficult cases. This emotional weight can build over time, leading to emotional exhaustion or even compassion fatigue.

• Journaling for Processing: Writing down thoughts and emotions can be a powerful tool for emotional self-care. Journaling allows nurses to reflect on their experiences, process complex feelings and release emotional tension. Even a few minutes at the end of a shift can provide relief.
• Peer Support: Emotional support from colleagues who understand the unique challenges of nursing is invaluable. Creating strong bonds with fellow nurses can offer emotional reassurance and create a support system where you feel understood and validated. Whether it’s through informal conversations or structured peer support groups, this connection is key to maintaining emotional resilience.

Customized Self-Care Strategies for Nurses

Self-care is not a one-size-fits-all thing, and it’s important to find a routine that works best for you. Here are some practical, customized strategies nurses can implement to build a balanced self-care plan:

Time Management Skills

Balancing patient care, paperwork and personal responsibilities is no easy feat. Time management is an essential skill that can help nurses carve out moments for self-care, even on the busiest of days.

• Prioritize Tasks: Make a habit of prioritizing tasks at the start of your shift. Determine what’s urgent versus what can be handled later. This can help reduce stress and provide small windows of time where you can step away for a quick self-care activity, like stretching or taking a deep breath.
• Schedule Breaks: Even short breaks can make a difference in your energy levels. Use these moments wisely by doing something rejuvenating, whether it’s a quick stretch, mindfulness exercise or eating a healthy snack.

Healthy Eating on the Job

Maintaining energy levels is crucial for nurses, yet their demanding schedules can make healthy eating a challenge. However, with a little planning, nurses can nourish their bodies while on the go.

• Meal Prep: Preparing nutritious, easy-to-eat meals that you can grab during a quick break can make a world of difference. Think of foods rich in protein, healthy fats and whole grains that can sustain your energy without the afternoon crash.
• Snacks that Satisfy: Keep healthy snacks like nuts, fruit or protein bars within reach to fuel your body all shift long. Staying hydrated is equally important—keep a water bottle nearby and sip throughout the day.

Sleep Optimization Techniques

Nurses often struggle with inconsistent or inadequate sleep, especially those with night shift schedules or back-to-back shifts. Sleep deprivation can severely impact both your physical and mental health, so optimizing sleep should be a top priority.

• Create a Sleep Routine: Establishing a consistent sleep schedule is essential, even if your shifts vary. Try to go to bed and wake up at the same time each day when possible. Create a restful sleep environment by darkening your room, using earplugs or a white noise machine, and limiting screen time before bed.
• Power Naps: If long, uninterrupted sleep isn’t an option, take short naps to restore energy during the day or between shifts. Even a 20-minute power nap can improve alertness and reduce fatigue.

Building a Support Network

A strong support system is crucial for maintaining emotional health. Surrounding yourself with friends, family and colleagues who understand the challenges you face as a nurse can provide essential encouragement.

Nurture Relationships by reaching out to loved ones regularly, whether it’s a quick text message, phone call or coffee date on your day off. These small efforts can help you feel connected and supported outside of work.

Regular Check-ins and Adjustments

Self-care isn’t something you just do once and forget about—it’s an ongoing process. That’s why it’s important to regularly check in with yourself. Ask yourself: How am I feeling physically? Am I stressed out mentally? How’s my emotional state? Based on your answers, you can tweak your self-care routine to better fit your current needs.

Set Small Self-Care Goals. At the start of each week, try setting a couple of simple, doable goals. It can be something as easy as drinking more water or taking five minutes for deep breathing. Keep these goals flexible so you can adjust them if your week gets hectic.

Empower Your Well-Being, Enhance Your Care

Self-care is more than just a buzzword—it’s a lifeline for nurses who strive to balance the demands of their career with their own well-being. By investing in physical, mental and emotional self-care, nurses can improve their quality of life and provide better care to their patients. Take the time to care for yourself, because you deserve it just as much as the patients you care for every day.

At Healing Hands Scrubs, we believe that what you wear can make a difference. And when you’re feeling your best, you’re empowered to give your best care. Our comfortable, durable scrubs are designed to support your well-being, helping you move through your shifts with ease and confidence. Check out our full women’s scrubs or men’s scrubs for options that suit your needs.

Sources:
McKinsey. “Nurses Ongoing Burnout”. https://www.mckinsey.com/featured-insights/sustainable-inclusive-growth/charts/nurses-ongoing-burnout. Accessed on October 3, 2024.

Royal College of Nursing. “Self Care”. https://www.rcn.org.uk/employment-and-pay/Health-safety-and-wellbeing/Self-care. Accessed on October 3, 2024.