Nurses are the backbone of the healthcare system, working tirelessly to ensure the well-being of their patients. Despite their focus on caring for others, nurses frequently disregard their own health and well-being.
The combination of long working hours, irregular schedules, and high levels of stress can negatively impact their physical and mental health, ultimately resulting in burnout and other health problems. To combat these challenges, nurses must prioritize self-care and make time for personal care and fitness.
This article will provide tips and strategies for busy nurses to maintain a healthy lifestyle, including practical self-care practices, exercise routines, and healthy eating habits. By prioritizing their health and well-being, nurses can not only improve their quality of life but also enhance their ability to provide the best possible care for their patients.
1. Prioritizing Sleep
Whether you’re finishing nursing school or have been part of the workforce for a while, you will have to work long shifts, sometimes even overnight, which can disrupt your sleep schedule. However, getting enough quality sleep is essential for physical and mental health.
To prioritize sleep, nurses should establish a regular sleep schedule, even on their days off. They should aim to get at least 7-8 hours of sleep each night and avoid caffeine, nicotine, and alcohol before bedtime. Creating a relaxing bedtime routine, such as taking a warm bath or reading a book, can also help signal the body that it's time to wind down.
It's better to remove all electronic devices from your sleeping quarters, avoid consuming heavy meals, caffeine, and alcoholic beverages before going to bed and engage in physical exercise during the day to facilitate easier sleep onset.
2. Maintaining a Healthy Diet
A healthy diet can provide the necessary nutrients and energy to sustain long shifts and help prevent chronic health conditions. It's crucial for nurses to prioritize a balanced diet that comprises diverse fruits, vegetables, whole grains, lean proteins, and healthy fats. Moreover, staying hydrated by drinking an adequate amount of water throughout the day is essential.
To maintain a healthy diet, nurses can pack healthy snacks and meals to bring to work, plan and prepare meals in advance, and limit their intake of processed and fast foods. Small changes, such as swapping sugary drinks for water or choosing a salad instead of fries, can also make a big difference in overall health and well-being.
3. Staying Active
Incorporating regular exercise into their daily routines can aid nurses in reducing stress, enhancing cardiovascular health, and boosting energy levels. Consequently, despite their hectic schedules, nurses should strive to include physical activity in their daily routines.
A recent study published by CNN News found that even low levels of physical activity can have significant health benefits. For example, the study showed that just 150 minutes of moderate-intensity physical activity per week was associated with a 29% reduction 1https://edition.cnn.com/2023/02/28/health/moderate-physical-activity-cancer-death-risk-wellness/index.html in the risk of cardiovascular disease. According to the research, physical activity can decrease the likelihood of cancer by 15%.
To incorporate physical activity into their daily routines, nurses can opt for simple yet effective methods such as taking the stairs instead of elevators, walking during breaks, or joining group fitness classes. Additionally, various fitness apps and online resources are available that offer quick and convenient exercise routines that can be performed at home or in the workplace.
4. Practicing Mindfulness and Relaxation
The nursing profession is often associated with high levels of stress and burnout due to the challenging nature of their work. To alleviate stress and enhance overall well-being, practicing mindfulness and relaxation techniques is essential. Mindfulness entails being in the present moment and completely engaged in the current activity.
Nurses can practice mindfulness by taking deep breaths, focusing on their senses, and being fully attentive. Furthermore, relaxation techniques such as deep breathing, yoga, and meditation are effective ways to reduce stress and encourage relaxation.
A recent study published by the National Institute of Health 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511255/ found that mindfulness-based stress reduction (MBSR) programs can help reduce stress and burnout in nurses. In addition, the study showed that health professionals who participated in an MBSR program had lower levels of perceived stress, burnout, and anxiety than those who did not participate.
Nurses should practice mindfulness and relaxation techniques regularly for relaxation and self-care. It can include practicing deep breathing or meditation during breaks, attending yoga or mindfulness classes, or listening to calming music during their commute.
5. Finding Time for Hobbies and Interests
Hobbies and interests provide a break from work demands and can help reduce stress levels.
However, finding time for hobbies and interests is crucial for nursing self-care. Engaging in activities that bring joy and fulfillment can help improve overall well-being and reduce stress. Nurses can prioritize their hobbies and interests by setting aside time and making it a non-negotiable part of their routine.
Nurses can also consider incorporating their hobbies and interests into their workplace. For example, if a nurse enjoys art, they could display their artwork in the break room or participate in an art therapy program for patients.
6. Establishing a Support System
Nurses often experience high levels of stress and burnout due to the demands of their job, and having a strong support system can help manage these challenges. It can include friends, family, colleagues, or professional support such as counseling or therapy.
According to Dropstat, out of every 100 nurses, 42 reported being unable to attend significant family events due to work commitments. It is a bad situation because being unable to fulfill family and social obligations frustrates nurses.
Therefore, nurses should prioritize building relationships with people who provide positive support and encourage their well-being.
Holy Family University notes that most nursing schools have a caring and compassionate student community to support aspiring and practicing nurses. Additionally, nurses can consider joining professional organizations or support groups to connect with others who understand the unique challenges of their profession.
7. Prioritizing Mental Health
Nurses often face high stress, anxiety, and burnout, affecting their mental well-being. Prioritizing mental health involves:
- Taking steps to reduce stress levels and promote mental well-being, such as practicing self-care.
- Seeking professional help if needed.
- Setting boundaries to maintain a healthy work-life balance.
Nurses must recognize the signs of mental health issues and take proactive steps to address them. By prioritizing mental health, nurses can improve their overall well-being, enhance their ability to provide high-quality patient care, and prevent burnout.
Prioritize Fitness to Prevent Stress
Nursing self-care is crucial for maintaining a healthy lifestyle and preventing burnout. By incorporating the abovementioned practices into their daily routine, nurses can reduce stress levels, improve their overall well-being, and enhance their ability to provide high-quality patient care. Nursing students must be taught about self-care's importance and provided with resources to support their well-being.
By prioritizing nursing self-care, nurses can improve their health and well-being, improving patient outcomes and the overall quality of healthcare.
Additional resources and citations
- 1https://edition.cnn.com/2023/02/28/health/moderate-physical-activity-cancer-death-risk-wellness/index.html
- 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7511255/
