How to Practice Self-Care as a Nursing Student & Professional

Let’s be honest. Nurses make some of the worst patients.

We’re walking encyclopedias of risk factors, symptoms, diagnoses and treatments of modern illnesses and health conditions. We make recommendations regularly about the best ways for patients to take care of themselves, but we often fail to take what we teach others to heart.

Remember: your well-being matters, too. It matters just as much as that of any patient you will see.

Consider the classic airplane safety talk, in which the flight attendant reminds you to put on your own oxygen mask before helping others. It’s an important lesson for new and student nurses as well. Taking care of your holistic health is what enables you to provide the best possible care for your patients.

Whether you are a nursing student or professional, there are a few simple ways to promote physical, emotional, intellectual and spiritual well-being in your everyday life. Though these tips are nothing new to you, let them serve as powerful reminders not to compromise your own wellness in service of others.

Physical Health

Nursing is a job that is physically taxing, requiring long hours of work, tests of strength and frequent exposure to contagious viruses. During the COVID-19 crisis, physical wellness among nurses began to decline even further as surging hospitalization rates and staffing shortages left many healthcare professionals working overtime. In a Trusted Health report, 64 percent of nurses said their physical health was deteriorating in addition to their mental health.

Start protecting your physical well-being by taking these five steps.

1. Eat a well-balanced diet.

At the end of a long day, the last thing you may want to do is begin the multi-step process to make a healthy meal. It’s often convenient to fill up on break-room sweets during the day. Save yourself time after work by meal-prepping on one of your days off. Make easy meals with simple, natural ingredients for you to grab and reheat as needed.

2. Incorporate movement into your routine.

Find the exercises that make you feel good physically and emotionally. If your employer or nursing program offers gym memberships as part of its wellness package, get a group of coworkers or friends to go with you when your days off align. Exercising can be as simple as taking a walk during the day, following a 15-minute yoga lesson on YouTube or doing bodyweight exercises in the break room.

3. Avoid risky behaviors and habits.

MedPage Today estimates that 1-3 percent of nurses in the United States struggle with substance abuse. A 2016 study of 120 nurses classified 22 percent as binge drinkers. Nursing is a high-stress job, so don’t be afraid to ask for help if you find yourself having trouble coping. Seeking professional help is an investment in your physical and mental well-being.

4. Take your sleep seriously.

Sleep deprivation is associated with increased pain, errors, weight gain, accidents and risk of death, according to the American Academy of Sleep Deprivation. Try to sleep at least seven hours per night to ensure you are at your best in and out of work. Create a bedtime routine with activities that help you unwind, such as reading, bathing, meditating or journaling.

5. Schedule regular check-ups with your primary care physician.

Don’t wait until a health issue becomes severe to visit the doctor. Engage in preventative medicine and wellness by scheduling regular appointments with your primary care physician, dentist, gynecologist and eye doctor as needed. Aim to see your primary care physician at least once a year and the dentist every six months.

Emotional Health

A nurse's job is one of intense emotional labor, such as helping patients process major life events, listening to concerns, keeping people calm and delivering hard news to families in a compassionate way. Compassion fatigue is real, and it’s been as prevalent as ever during the COVID-19 crisis. Trusted Health found that nurses rated their current mental well-being at a 5.8 on average during the pandemic — a decline of 26 percent from pre-pandemic levels.

Tend to your emotional and social health with these five strategies.

1. Take note of your stressors.

Track the activities and situations that boost and drain your energy in a journal. Look for patterns among the things that deplete your energy reserves. Can you delegate it to someone else? Drop it altogether? Do it differently, so it’s not quite as taxing? Manage those stressors before they become too overwhelming.

2. Take mental health days.

Take care of your mental health in the same way you would take care of your physical health. When everything begins to feel like a bit too much, cash in on that paid time off. Even unplugging from your work, phone, email and social media for a few hours can help mitigate burnout.

3. Set work-life boundaries.

To the best of your ability, leave work at work. Say “no” every once in a while to those requests to switch shifts or work overtime. Try not to pull too many all-nighters as a nursing student. Set limits with families and patients while still expressing empathy. When someone has crossed a boundary, be respectfully direct and address it as soon as possible.

4. Nurture important relationships.

Establish and maintain healthy, trusting relationships with the people you care about. Every week, set aside time to connect virtually or in person with close family and friends. Regularly show appreciation for those you love, whether by quickly texting someone gratitude for an act of kindness or spending uninterrupted quality time together.

5. Find a therapist or psychiatrist.

Participating in therapy is not a sign of weakness. It is a sign of strength. In 2020, millions of Americans reported receiving treatment in the past 12 months — 20.3 percent of adults, according to the Centers for Disease Control and Prevention. Therapy can teach coping strategies, reduce long-term stress and improve self-confidence and self-acceptance.

Intellectual Health

As a nursing student or professional, you’re likely already exercising your brain every day by tackling new responsibilities, situations, processes and protocols. However, you can continue to grow your intellectual health outside of your day-to-day work.

Here are five quick ways to challenge your mind and promote intellectual well-being.

1. Read a book, novel, poem or newspaper.

American Nurse Today recommends spending 10 minutes at the start of your day reading, particularly something with an uplifting message. Then, spend another 10 minutes reading the news or a nonfiction book to learn something new. For easy access to a wealth of knowledge, become a member of your local library. Pair your library card with the Libby app for on-the-go access to e-books and audiobooks.

2. Play challenging games and puzzles.

Try your hand at the Sunday New York Times crossword or a round of Sudoku. Dust off your old Rubik’s Cube. Gather a group of friends for a game of chess or a trivia night. Set up a puzzle on your dining room table. Discover new ways to exercise your mind before, during and after the workday.

3. Find a creative outlet.

Creativity has several important health benefits, including on the heart. A study in the Journal of the American Art Therapy Association found that drawing for 45 minutes was statistically significant in lowering cortisol levels. Everything from art and music to writing and gardening can reduce stress and boost how you’re feeling.

4. Always ask for the “why.”

Stay curious about your work and the world around you by questioning what you don’t understand, asking “why” a process exists and seeking your own answers through readily-available resources. Be open to new ideas and ways of doing things.

5. Attend a free webinar.

The pandemic introduced new ways to make learning accessible from a distance, such as the wide world of webinars. New nurses can seek out professional associations in their areas with in-person classes and events. Nursing students can attend online classes and events, such as the mini reviews offered by Hurst Review that double as NCLEX prep.

Spiritual Health

Researchers have long touted spiritual practices as not only important for building community but also for helping people cope with stress, pain, illness and other events. Some studies suggest that people with religious and spiritual beliefs tend to have a better quality of life and a more positive outlook.

Nursing students and professionals may find similar solace through spiritual and religious practices, such as these five methods.

1. Join a spiritual or religious community.

In 2020, 47 percent of Americans told Gallup they belonged to a synagogue, mosque or church. There are more than 300,000 religious organizations in the United States, according to Cause IQ. Attend several different services after work or school at places of worship near you to discover one that speaks to you.

2. Set aside time for silence or prayer.

No matter your religious beliefs, it’s essential to find time for quiet in your day as a new or student nurse to escape from the busyness. Even a 30-minute gratitude practice can make you feel more content and at ease. If you belong to a religious community, spend mornings before work or school in prayer or with a devotional practice.

3. Journal about your feelings or beliefs.

Journaling is one of the simplest ways to sort through complex emotions, foster a connection with your religious or spiritual beliefs and find beauty in the mundane. As a new or student nurse, you may already do a lot of writing in your day-to-day life, so start small, such as by writing five minutes in your spirituality journal every morning.

4. Volunteer with a local organization.

Volunteering is a great way to promote spiritual, emotional, physical, intellectual AND social well-being. It can help you meet like-minded people, learn important life skills and get a sense of achievement that you can’t get at the clinic. To avoid burnout, volunteer at an organization outside of the healthcare field.

5. Spend time in the great outdoors.

Spending time outside can make you feel more connected with your faith or the universe while also providing important benefits for your physical health. Hike, visit your favorite scenic spot or bike down a well-loved trail. If you live nearby, you can walk to school or work. You can also take up an outdoor-recreation activity or study in your favorite park for a quick boost.

Whether a nursing student, recent graduate or long-time professional, there is always room for improvement when it comes to promoting holistic health and wellness outside of work. You are worth the extra effort.

Hurst Review is an NCLEX-prep provider on a mission to create safer, skilled nurses and help students pass the NCLEX the first time.

September 19

Hurst Review Staff