Avoid Burnout With a Self-Care Routine That Supports Nurse Life

• When considering a self-care routine, include physical, emotional, and mental well-being.  
• Adequate sleep and physical activity are vital for physical well-being, and setting boundaries and practicing meditation can help with emotional and mental well-being.  
• The burnout rate among nurses is high, so taking care of yourself helps you provide a valuable service to others.  

Being a healthcare professional is a demanding job. It often leads to neglecting your well-being in the service of others. Nurses are on the fast track to burnout if they don’t prioritize their own self-care needs. By doing so, you can rejuvenate your dedication to the profession and preserve your compassion. Consider the following approaches to address your physical, emotional, and mental well-being. 

Self-Care Strategies for the Body

Nursing is a physically demanding profession, where you use your body to perform essential duties such as turning patients and carrying equipment. You’re often in compromising positions to get the right angle to perform a task to keep the patient comfortable. Plus, you’re usually on your feet for an entire shift, which is exhausting. The strategies below outline ways to keep the body performing optimally.  

Get adequate sleep

Taking care of your body is essential to preserve health. Adequate rest and sleep allow the mind and body to reset to take on the next day. Consider these tips to promote high-quality sleep:  

• Aim to get between 8-9 hours of sleep per night  
• Create a consistent schedule to establish a routine  
• Perform relaxation techniques to unwind before bed  
• Encourage a sleep-friendly environment in a cool, dark room   
• Put away electronics an hour before bed 

Engage in physical activity

Similar to sleep, physical activity is essential for both mind and body. Finding activities that spark joy will encourage you to stay consistent and motivated to maintain health. Physical activity also reduces the risk of injury when on the job. 

Stay hydrated and eat healthy foods

The body functions at peak performance when diet and hydration are optimized. Planning and preparing meals ahead of time will reduce the opportunity of making poor food choices. Small, frequent snack breaks will help keep energy levels high throughout your shift if you lack time to eat. Adequate hydration can be achieved by having water readily accessible throughout the day. 

Self-Care Routine for Mental Wellbeing

Self-care is equally as crucial for the mind as for the body. Learning to regulate your emotions in a high-stress environment will strengthen your ability to communicate, foster compassion, and allow you to feel safe

The following self-care strategies for mental health help maintain emotional and cognitive well-being:   

• Self-awareness  
• Setting boundaries  
• Mindful meditation and deep breathing  
• Social networks

Self-awareness

Self-awareness involves looking inward to recognize your thoughts and emotions. Embrace feelings that arise and acknowledge that they exist. This inward introspection builds resilience, an essential trait in a high-stress, fast-paced work environment.

Set boundaries

Setting boundaries is a meaningful way to limit what is acceptable or insufficient. Boundaries help preserve energy for more important tasks and relationships, nourishing the soul. Be assertive and communicate effectively to set clear expectations or when additional help is needed.

Mindful meditation and deep breathing

Meditation and deep-breathing exercises help calm the mind and restore the body to a parasympathetic state. The reduced adrenaline rush helps you think more clearly and stay focused during high-stress environments. Meditation and deep-breathing exercises can be practiced for just a few minutes each day and profoundly affect mental health. These techniques help regulate emotions, improve focus, and reduce stress.

Social networks

Social networks are essential for a nurse’s well-being. They offer a connection to others, an outlet for expression, and a place to validate emotions. Find a network that shares common interests and meets consistently. Social networks build camaraderie and encourage friendships, as well as mentorship. Networks can be formed from personal interests and career-based with other nurses or healthcare professionals. Many networks can be found online and offer communities with nurses in varying parts of the county.

The Bottom Line

Engaging in routine self-care practices is an essential part of the nursing profession. The burnout rate is high, and nurses must care for their needs to provide valuable services to others. Addressing your physical, emotional, and mental needs is pivotal to preserving your health and career.  

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