Working a 12-hour shift as a nurse isn’t just physically demanding, it’s emotionally exhausting. Between saving lives, managing crazy nurse-to-patient ratios, staying alert, and constantly being on your feet, it’s easy to put yourself last. But here’s the truth: you can’t pour from an empty cup.
Whether you’re new to the ward or a seasoned nurse, here are 10 self-care practices that can help you stay energized, focused, and well during the longest of shifts.
1. Stay hydrated, seriously
Coffee and energy drinks might feel like a lifeline, but over-caffeination leads to crashes. Keep a water bottle nearby and aim for at least 2 liters per shift and more if you have increased perspiration on certain days. Dehydration worsens fatigue, brain fog, and even joint pain.
Pro tip: Drink water before you feel thirsty. Carry a large water bottle so you don’t have to run to get refills frequently.
2. Pack high-energy, nutrient-rich snacks
You don’t need a full meal every break, but you do need fuel. Pack easy, protein-packed snacks like:
- Greek yogurt
- Trail mix
- Hard-boiled eggs
- Protein bars
Avoid sugary snacks or that spike your energy and then crash it. There’s always some pizza, donuts, or sweet/fatty treats in the staff room that will look appealing but will make you feel bloated or lead you to have a sugar crash after a while.
3. Invest on better footwear
Nurses easily clock over 10,000 steps per shift. So if your feet are aching, your entire body will feel it.
Good shoes are important, but can be heavy on the pockets. In that case, insoles are a game-changer. Over time, even the best shoes lose their internal support. Rather than buying a new pair every few months, consider upgrading with medical-grade insoles. You can check out the Medic Insoles, available in exciting designs and perfect for daylong support. These insoles offer Archtex™ toe-to-heel support and a thick layer of TheraCush self-molding foam that adjusts to your feet. It’s like walking on a cloud, literally.
Compression gears can also be very helpful. Compression socks reduce swelling and improve circulation, and are especially helpful if your feet throb at the end of a long shift.
4. Set micro breaks for mental reset
It’s not always possible to take a 15-minute break during the busiest parts of the shift. But 60 seconds of silence, a breathing exercise, or even closing your eyes can help reduce cortisol and sharpen your focus. When you do find some time, make sure to take your breaks, there will always be someone to cover you on the floor.
When on your break, try to stay away from more screen time. Listen to some calming music, do some stretches if possible, or at least some deep breathing exercise instead. It’s also a good idea to pack some colouring materials for longer breaks as it can help you unwind.
5. Stretch between shifts
Muscle tension builds over time. Take 5 minutes at the end of your shift to stretch:
- Neck rolls
- Shoulder stretches
- Calf stretches
- Toe touches
Even a quick stretch session signals your body to unwind.
6. Journal or debrief to process stress
Keeping your emotions bottled up can lead to burnout. If you can’t talk to a peer, jot your thoughts down. It helps process trauma and creates a sense of closure for the day.
7. Sleep well
You may not control your shifts, but you can control your pre-bed routine:
- Dim the lights
- Avoid screens an hour before sleep
- Try white noise or lavender oil
- Aim for at least a 7 hour snooze post-shift
8. Practice saying “No”
You’re a superhero, but not a superhuman. Learn to decline extra shifts when you’re already overwhelmed. Saying “no” helps you protect your physical and mental health.
10. Find a Mini Joy Ritual
It could be a podcast on your commute, a skincare routine after work, or 10 minutes of a book before bed. Tiny pleasures go a long way to protect your mental well-being.
Self-care isn’t selfish. It’s essential, especially for those who care for others all day. Some swaps for both your physical health build the little steps for a healthier, more sustainable nursing journey.
The Brown Feminist CANADA 