Nursing is a rewarding career filled with meaningful interactions between patients and colleagues. That said, it’s also one of the most demanding professions—physically, emotionally, and even socially.

Thankfully, an increased awareness of the mental health challenges that all types of nurses face has opened up a welcome dialogue about how nurses can best care for themselves. Much of this rests in finding that elusive work-life balance for nurses and promoting health and wellness.

Learn how to create a nursing self-care routine and why it’s essential to staying passionate about your profession.

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The Importance of Self-Care in Nursing 

Nurses may be one of the most valuable resources in the world, but their work can come at a cost. Recent data indicates that 62% of nurses experience burnout, while healthcare workers, on the whole, face the highest rate of burnout out of all professions.^1,2

High-pressure environments, excessive caseloads, long, sporadic hours, the rise in nursing shortages, and bearing witness to others’ pain and suffering all contribute to nurse burnout. Burnout, in turn, may lead to nursing mental health challenges ranging from anxiety to substance abuse and directly impact:

• Job performance
• Patient outcomes
• Career satisfaction
• Physical well-being

Some of the challenges nurses face, such as managing disgruntled patients or navigating ethical dilemmas, are par for the course in the medical profession. But the solution to preserving your wellness comes down to committing to a self-care practice that leaves you happy and healthy and fosters your capacity to handle even the most stressful situations.

#1. Prioritize Your Physical Health

As a registered nurse, you’re well-aware that acute and chronic stress can tax your mind and body. In part, this is because it can feel so overwhelming at times that you turn to less-than-wholesome ways to cope—unhealthy food or excessive screen-time binging, for example.  

Yet, a job as physically and emotionally taxing as the nursing practice demands that you pay special attention to how you treat your body. This entails:

• Adhering to a nourishing diet – Nursing requires a lot of energy and a supported immune system that helps protect you against daily stressors. Studies show that diets high in antioxidant-rich vegetables and omega-3 fats (such as salmon, flaxseeds, and walnuts) may help moderate cortisol levels, but any balanced diet that brims with vitamins and minerals can prepare you well for the rigors of your profession.³
• Obtaining sufficient exercise – The benefits of adequate exercise are legion, from weight maintenance to bone health. And yet, one of its biggest perks is the immediate effect it can have on your mood, alertness, emotional regulation, and energy levels (thank you, endorphins).⁴ While you may get a great deal of exercise while conducting patient care, be sure to engage in non-work related exercise, such as running, swimming, or dancing.

#2. Monitor Your Mental and Emotional Wellness

Mental health is health, but the busyness inherent to nursing can easily blur the distinction between exhaustion and more serious mental health conditions like depression. As discussed, nurses are uniquely prone to experiencing mental health challenges.⁵ Indeed, recent surveys reveal that one in ten healthcare professionals experience thoughts of suicide.⁶

This highlights the importance of keeping close tabs on your mental well-being and promptly—or even preemptively—seeking professional help if you suspect your mental health is declining. You can also mitigate stress and enhance your emotional state by:⁷

• Joining peer support groups
• Creating and maintaining boundaries, such as turning down extra shifts or delegating tasks
• Engaging in activities that bring you pleasure
• Practicing mindful exercises, like journaling and meditation

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#3. Obtain Adequate, Rejuvenating Sleep

Quality sleep is non-negotiable for all humans, yet it takes on next-level importance for healthcare professionals. Not only does skimping on sleep make you more vulnerable to the mental health challenges outlined above, but it can also impact your reflexes, memory, and alertness—all of which are fundamental in nursing.⁸ It can also affect your immune system and safety.

With this in mind:

• Carve out 7-9 hours per day for sound sleep, regardless of the work schedule you keep
• Refrain from alcohol, caffeine, and electronics two hours before you plan to bed down
• Prep your bedroom for uninterrupted sleep by ensuring it’s dark, cool, and comfortable

#4. Build a Supportive Community for Self-Care

Nursing self-care doesn’t need to be a solo endeavor. In fact, the more your colleagues and loved ones practice wellness, the healthier and more productive your work and home environments may be.

To build a community of like-minded people inside and outside of your healthcare organization, think about:

• Finding a workout buddy
• Preparing wholesome meals with your partner, children, or housemate
• Enlisting an accountability partner

What’s more, nurse self-care activities should include a healthy dose of fun. Ask a colleague to join you for a spa day, or steal your best friend for an hour or two for a nutritious lunch and a movie. The point is to reward yourself for your hard work so that you can tackle each day refreshed and with excitement.

Step Up Your Nursing Career at Alliant International University 

In an occupation in which your attention is trained on your patients, it can be all too easy to forget that your overall health is critical—not just for your work but also for your own wellness and fulfillment.

Alliant International University emphasizes the crucial nature of nurse self-care and offers smart strategies to its students. Whether you’re eager to obtain a bachelor of science in nursing or want to broaden your knowledge through a nursing master’s program, we have the instructors and curriculum you need to feel healthy and confident throughout your medical career.

Check out our nursing and health science programs—and think of it as a genuine gesture of self-care.

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Sources: 

1. “Nurse Burnout: What Is It & How to Prevent It.” ANA, February 1, 2024. http://www.nursingworld.org/content-hub/resources/workplace/what-is-nu…. Accessed March 20, 2024. 
2. Stahl, Ashley. “3 Career Paths Known to Cause Burnout.” Forbes, June 26, 2020. http://www.forbes.com/sites/ashleystahl/2020/07/08/3-career-paths-know…. Accessed March 20, 2024. 
3. “Stress and Health.” The Nutrition Source, February 2, 2023. http://www.hsph.harvard.edu/nutritionsource/stress-and-health/. Accessed March 20, 2024.
4. “Physical Activity Boosts Brain Health.” Centers for Disease Control and Prevention, February 24, 2023. http://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-heal…. Accessed March 20, 2024.
5. “The State of Mental Health in Nursing in 2022: Trusted Health - Trusted Health.” RSS, June 20, 2022. http://www.trustedhealth.com/blog/the-state-of-mental-health-in-nursin…. Accessed March 20, 2024.
6. Bowie, Danielle. “The Health Care Industry’s LAX Approach to Nurses’ Mental Health Needs to Change.” STAT, August 29, 2022. http://www.statnews.com/2022/07/21/health-care-industry-lax-approach-n…. Accessed March 20, 2024. 
7. Morris, Gayle. “How to Manage Stress as a Nurse.” NurseJournal, September 19, 2023. http://nursejournal.org/articles/how-to-manage-stress/. Accessed March 20, 2024.
8. “How Sleep Affects Your Health.” National Heart Lung and Blood Institute. Accessed March 20, 2024. http://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects.Acces… March 20, 2024.