Self-Care for Nurses: At Work and At Home

Nursing can be incredibly rewarding and fulfilling, but sometimes it can also lead to feeling burned out or having compassion fatigue. Sometimes, you put so much time and effort into caring for your patients that it's easy to forget about caring for yourself.

Self-care matters, because you matter. And just like the safety announcements on airplanes that tell you to “put on your oxygen mask before helping others,” sometimes you need to remember to take care of yourself so you feel more prepared to take care of patients at work.

Key Takeaways

Self-care can make you happier, healthier, and a better caregiver.
Aim for one self-care activity a day, one a week, and one a month.
Self-care includes your physical, mental, emotional, spiritual, personal, and professional health.

What is Self-Care?

Seven Areas of Self-Care

How to Make Time for Self-Care

Ideas to Get Started with Self-Care

What is Self-Care?

Self-care is a term that’s been growing in popularity lately. It refers to activities that take care of your emotional, mental, and physical health. It’s all about taking care of your unique needs and personal well-being. This means the exact actions that make up self-care vary from person to person. Some example activities include exercising, reading, or scheduling time to have dinner with a friend. The American Nurses Association (ANA) divides this into seven key categories.¹

Seven Areas of Self-Care

Mental
Physical
Emotional
Spiritual
Social
Personal
Professional

How to Make Time for Self-Care

Sometimes self-care can feel like more work and stress, but it’s important to find time between working, running errands, parenting, and other necessary tasks to take care of yourself. This makes you happier, healthier, and a better caregiver. It shouldn’t be an afterthought – you need to make the time.

Schedule one bigger self-care act a month, like a spa day, and one weekly act that takes less time, like a new fitness class. Put the time on your schedule and protect it. Make sure it doesn’t fall off your calendar when something else comes up.

Then, enjoy one short ritual a day: sit outside and drink your morning coffee or take the time to read a chapter of your new book. Those 10-15 minutes can help you get ready for your day or decompress at night.

That’s it! Aim for one activity a day, one a week, and one a month, put it on your calendar, and schedule other things around it. Make self-care a priority and don’t feel guilty – self-care helps you put your best self forward the rest of the time.

Ideas to Get Started with Self-Care

Mental

Adding intellectual self-care? Whether you want to explore what you’re curious about, take some time to think, or gain knowledge, it all falls under this category. Try these activities that stimulate your mind and satisfy your desire to learn.

At Work

Read a nursing journal or magazine
Attend an in-service training
Share knowledge with a peer
Act as a mentor for a student or new nursing grad

At Home

Do a crossword puzzle
Read a new book or an old favorite
Explore a museum in your area
Play a trivia game
Listen to a podcast or audiobook on a topic that interests you

Physical

It’s important to stay physically healthy when treating others. With such a busy schedule, it can be hard to fit in time to exercise, prepare healthy food, and take care of yourself. But setting aside some time can help you with this portion of self-care and even help reduce your stress. Considering setting some goals like the ones below.

At Work

Take a walk outside on your lunch break
Park at the far end of the lot
Bring healthy food from home
Try doing documentation while standing
Walk around the hallways when you have a break
Wear comfy shoes with supportive insoles
Treat your pain, whether you reduce foot pain with a THERABAND® foot roller or wear a back support brace to relieve back pain

At Home

Cut up some fruits or veggies to bring to work
Plan your meals for the week and make them ahead of time on your day off
Take a bike ride, go for a run, head to the gym, or join a new fitness class
Make the time to work out at home (use a resistance band or invest in a large piece of equipment, like an elliptical)
Take a nap or go to bed early
Put some music on and dance around
Enjoy a massage (you can even give one to yourself using a foam roller!)

Emotional

Listen to your emotional needs and acknowledge them. By nurturing your feelings and expressing sad or happy emotions, you’re taking an important step in self-care. These are just a few ideas to get you started.

At Work

Find things to laugh about
Praise yourself when you do something great
Write a thank you note to an old mentor
Treat yourself with the same kindness you’d give to a coworker or friend

At Home

Find an outlet for your emotions, like drawing or playing music
Compliment yourself while looking in the mirror
Allow yourself to cry when you’re sad
Watch a funny or uplifting movie
Make a playlist of music that brings you joy

Spiritual

Spiritual self-care means different things to different people. For some, it may mean connecting with your religious faith. For others, the focus might be on meaningful causes or developing peace within yourself. Choose activities that fit your needs!

At Work

Respect the religion and culture of other co-workers and patients
Practice mindfulness activities like meditation
Plan how to respond to patients requests for prayers, whether you pray with them, talk about their concerns, or contact a chaplain
Eat outside and observe nature

At Home

Add yoga to your routine: take a class or grab a mat and try some exercises at home
Keep a gratitude journal
Volunteer for a cause that matters to you
Make time for reflection
Engage in your faith’s community: you might join a Bible study group or enjoy fellowship activities

Social

Humans are social creatures. In the busyness of your life, don’t forget to connect with others. Making time for friends and family is important. It could be as simple as a conversation or as elaborate as a vacation getaway. Enjoy time with the people that matter most in your life with ideas like those below.

At Work

Talk to your coworkers about their weekend
Eat lunch with the new nurse
Celebrate another nurse’s birthday
Have a short conversation with a barista, cafeteria worker, or someone else you wouldn’t normally talk to at work

At Home

Go out to dinner with a friend
Spend some time with your extended family
Plan a date night with your significant other
Play at a park or out in the backyard with your kids
Take some time for yourself – you know the best socialization balance for you

Personal

Self-care isn’t just healthy, it can also be lots of fun! Make time for things you like to do and try some new ones. Enrich your life with one of these activities.

Enjoy a spa day with a calming bubble bath, soothing eye mask, or paraffin wax
Try a new adventurous activity, like hiking, skiing, or kayaking
Schedule a haircut and try a new look
Take time for your favorite hobbies
Take up a new hobby (gardening, martial arts, knitting, pottery, horseback riding...the possibilities are endless!)
Relax with essential oils
Go on a drive and have a fun day trip

Professional

Don’t forget about self-care at work. Grant yourself the same care you offer patients. Whether it’s professional development or respecting your needs at work, get started with these ideas!

Buy a new set of scrubs
Stay hydrated by bringing a colorful water bottle to work
Take a break when you need one, and help cover patients during other nurses’ breaks
Plan your meals and take the time to eat them
Write out your career goals and figure out the first step to accomplishing one
Ask for help when you need it and offer it if someone looks like they’re struggling

Recap

Self-care can help reduce stress and improve your relationships, nutrition, and exercise plans. Caring for yourself, physically and emotionally, is a necessity and not just a want. Take ten minutes and start practicing self-care today!

References

American Nurses Association. (2015). Code of Ethics for Nurses. Retrieved from https://bit.ly/2qNpcxX
7 Areas of Self-Care for Nurses, from Nurses. (2017). Retrieved from https://bit.ly/2A4UUK1

Medical Disclaimer: The information provided on this site, including text, graphics, images, and other material are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

Seek professional help if burnout and fatigue become daily feelings of depression or hopelessness. To connect with a mental health professional one-on-one, call 1-888-668-6810 or text WELLNESS to 686868.

Self-Care for Nurses: At Work and At Home