(This post is about self care for nurses and may contain affiliate links. See our disclosure page for more information.)
Written by Deborah Swanson at allheart.com.
Self care for nurses should not be an afterthought.
Holistic nurse self care: Are you really taking care of yourself?
While we often associate the concept of “self-care” with things like getting a massage or engaging in some retail therapy (new stethoscope, anyone?), taking care of yourself requires a much more comprehensive approach than just these occasional indulgences. A holistic approach to self-care acknowledges not only your physical health, but also your mental, spiritual and social health as well. Engaging in holistic self-care will help you become the best nurse that you can be and help you stay healthy for both yourself and your patients.
The World Health Organization defines self-care as “the ability of individuals, families and communities to promote, maintain health, prevent disease and to cope with illness with or without the support of a healthcare provider.” A holistic approach to self-care encompasses several different components—including nutrition, lifestyle, environmental and socioeconomic factors—to make sure that you’re not neglecting any aspect of your wellness. Below, we break down each of these elements and explain how nurses can practice them in their daily lives.
Holistic self care for nurses
Nurse Nutrition
When it comes to self care for nurses, we often don’t practice what they preach. Nurses know that what we eat and drink are major contributing factors to health. While there are many diets and nutrition philosophies out there, the basics of eating healthy are quite simple. Focus on fruits, vegetables, whole grains, legumes and lean proteins; don’t eat too many sugary and/or fatty foods; stay away from highly processed, packaged items as much as you can; and watch your portion sizes. Also seek out a variety of foods to make sure you’re getting all your nutrients.
As for what you drink, make sure to stay hydrated by drinking plenty of water and avoiding sugary beverages such as soda and juice. When it comes to beverages such as caffeine and alcohol, consume them in moderation and give your body time to process each drink before downing another. Watch the calorie count on your liquids. Beverages can be surprisingly high in calories, sometimes even more than food of a comparable portion size, so check the label before slurping it down.
As for positive lifestyle choices you can make, exercising regularly and getting a mix of cardiovascular and strength-building workouts are really important for a healthy life. Getting enough sleep and maintaining a regular sleep schedule as much as possible are also good choices. Your lifestyle can also include your social and spiritual activity, such as spending time with supportive friends or engaging in a meaningful religious community—both of which can boost your mental health.
Running is a great fast and easy workout for busy nurses to fit into their schedules.
Environment
Environmental factors that affect your health are often overlooked, but incredibly important. Certain obvious examples come to mind such as exposure to air pollution, lead paint or other toxic substances. But this is far from the only way the environment impacts your health. Access to grocery stores (which sell produce and healthy foods) and public transportation (which encourages walking and mobility) are just two other instances where the environment can impact your health.
You won’t always be able to change your environment, but being aware of how it affects your health is the first step in self-care. And when you can take steps to improve your environment—such as reducing your exposure to toxic chemicals in your workplace—prioritize them and make them happen.
Socioeconomic status encompasses not just how much money you make, but also what level of education and financial security you have as well as your perceptions of your own social class. Low socioeconomic status negatively affects both physical and mental health in a variety of ways. For example, those with low socioeconomic status are not able to afford preventative care or cover the costs of a medical emergency. Financial insecurity also causes stress, which can lead to a variety of other health problems.
Even though it might not seem like traditional “self-care,” make sure you’re taking steps to get or stay financially healthy. Thankfully, the median annual salary for registered nurses in the US is $70,000, so hopefully, you’re being fairly compensated—but smart management of your money is just as important as how much you make. Create a monthly budget, set aside money in savings from each paycheck and spend less than you make. Once you’ve got an emergency fund (3-6 months of living expenses), look into a 401k or other long-term savings plan.
While “self-care” is often used in a very narrow sense of the word, the concept is actually quite broad and requires a holistic approach to be truly successful. If you only pay attention to one or two aspects of your health but ignore the others, you’ll be doing yourself a disservice as a nurse and as a human being. You deserve to be in the best health possible, so make sure your approach to self-care covers all five components mentioned here.
About The Author
Deborah Swanson is a Coordinator for the Real Caregivers Program at allheart.com – a site dedicated to celebrating medical professionals and their journeys. She keeps busy by interviewing caregivers and writing about them and loves gardening.
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This post for helping nurses find new quick and easy workouts that they can fit into even the busiest schedule.
Nurses know more then anyone that there are so many benefits to exercise. It helps our minds, bodies and souls because it:
Helps to control weight
Reduces the risk of heart disease
Manages blood sugar and insulin levels
Improves your mental health and mood
Strengthens your bones and muscles
Improves your sleep
And most importantly, it releases hormones that make you feel good!
But as a busy nurse, it can be so hard to find time to exercise, especially since the average workout class lasts about 60 minutes.
The good news is that there are lots of workouts that can easily be done at home on your own time whenever you have a few free minutes. Below are seven ideas that will help you squeeze in a quick & effective workout with minimal equipment and time.
So, take off your scrubs, put on your workout clothes and get moving!
7 Quick And Easy Workouts For Busy Nurses
Here are 7 quick and easy workouts for nurses to fit into their busy schedules:
Bodyweight Exercises
Think you must to get to the gym and lift weights for an hour to get stronger? Think again! As the name implies, bodyweight exercises use your bodyweight to build strength, no equipment necessary. Bodyweight workouts can focus on the upper or lower body or combine them both for a total body workout.
You’ll do moves such as push-ups, squats, lunges and tricep dips that rely on your body weight and proper form to work your muscles. These moves either don’t require equipment at all or can be done using items around your house, such as a sturdy chair. Some people also like to use an exercise mat to provide a bit more cushion.
Running
While running is often associated with training for a marathon or distance, it can also be a remarkably efficient workout for those who don’t want to spend hours exercising. Running for just 20 or 30 minutes will get your heart rate up and your blood pumping, and all it requires is a pair of supportive running shoes.
If the weather doesn’t permit you to run outside, see if you have access to a gym—even the smallest, most under-equipped workout room usually has at least one treadmill. And if you dislike the repetitive nature of running, create a music playlist or download a compelling podcast so you can get two things done at once as you move.
Plyometrics
Plyometrics, also called jump training or plyo, is another form of an intense and efficient cardio workout. Exercises include the squat jump, tuck knee jump, lateral jump, power skipping, vertical jump, lunge jump and more. These explosive movements get your heart rate up and burn calories in a short amount of time.
A word of caution: The intensive nature of plyometrics means that this workout isn’t the best choice for everyone, especially those who have lower body or back issues or those who are new to working out. However, if you’re already in good cardiovascular shape—say, you’ve been running a lot and you’re looking for some variety—plyometrics is definitely worth checking out.
Kickboxing
Boxing requires a lot of equipment. You need a punching bag, gloves, hand wraps and so on. Certain versions of kickboxing simplify this approach, allowing you to practice without all the equipment (sort of like shadowboxing). As the name suggests, kickboxing focuses on powerful kicks, with the hands and feet being used as the main contact points.
This karate-inflected style can be used as self-defense, but it’s also a very popular workout class both online and in real life. If you’d like to get out some aggression and stress while getting in a workout, simply Google “at home kickboxing workout videos” and plenty of results will pop up. You may feel a little silly punching and kicking the air at first, but you’ll be sweating in no time!
Aerobics
Aerobics is a catch-all term that refers to any activity that strengthens the heart and lungs, such as walking and swimming. Some aerobic exercises require a lot of time or equipment–or both—but plenty of others can be done at home whenever you have a few minutes. Lots of online cardio workouts fall into the aerobics category and they often have a theme such as step or dance.
Classes usually range in length from 10 to 60 minutes, so you can choose whatever suits your schedule. Make sure you check that no equipment is required before deciding on an aerobics workout. Some don’t require anything at all besides tennis shoes, while others may use a step-up box, light hand weights or other small equipment.
Abs
In their original form, very few ab workouts require weights or other equipment (though you might want to use an exercise mat to provide a bit of cushion and keep you from slipping during core work). From planks to crunches to sit-ups to leg lifts to toe touches to oblique twists, there are literally dozens of ab exercises you can do at home whenever you have a few minutes free in your schedule.
If you need some inspiration, there are lots of ab workout videos available for free on YouTube to get you started.
Body weight exercises are a fast and easy workout for busy nurses.
HIIT Workouts
High intensity interval training (HIIT) is more of an approach than a specific type of exercise. HIIT involves giving your maximum effort to exercise for a short period of time (usually less than a minute) followed by an even briefer rest period.
You may also have heard of Tabata, which is a specific type of HIIT workout that follows this pattern: eight rounds of 20 seconds of exercises at maximum effort and then 10 seconds of rest. HIIT can be used for bodyweight exercises, plyometrics, running—pretty much any workout you can think of. HIIT is a great way to shake up the pace of your workouts and increase their intensity and efficiency without eating up more of your precious time.
Now, its time to get moving!
If you’re a busy nurse who’s crunched for time (and really, who isn’t over scheduled these days?), check out one of these workouts to fit exercise into your day. Any workout is better than no workout, so even if you only have a few minutes, make them count!
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Deborah Swanson is a Coordinator for the Real Caregivers Program at allheart.com, a site dedicated to celebrating medical professionals and their journeys. She keeps busy interviewing caregivers and writing about them and loves gardening
Every nurse is well aware of the exponential stress that comes with patient care during a 12-hour shift. However, it’s disheartening to see that many nurses fail to prioritize their own well-being with the same tenderness and kindness they extend to their patients. (I have previously discussed the importance of nurses incorporating yoga into their routines.)
Yoga encompasses more than mere physical exercise; it offers caregivers a means of practicing self-care and promotes their ability to provide even better care for their families, patients, and themselves.
Restorative yoga serves as an invaluable tool for nurses to reconnect with themselves and facilitate the rejuvenation of their bodies following a demanding 12-hour shift dedicated to patient care.
(The information on this post is not meant to diagnose, treat, cure, or prevent any disease and is meant for educational and informational purposes only. You should always consult your physician before starting any exercise program. You can read our disclosure policy here.)
Here Are 7 Easy Restorative Yoga Poses For Nurses:
#1. Child’s Pose (Balasana)
Child’s Pose
Health Benefits of Child’s Pose For Nurses:
Releases tension in the back, shoulders, and chest
Helps alleviate stress and anxiety
Stretches the spine
Relieves neck and lower back pain when performed with the head and torso supported
Gently stretches the hips, thighs, and ankles (gently is the key)
Stretches muscles, tendons, and ligaments in the knee
Calms the mind and body
#2. Happy Baby Pose (Ananda Balasana)
Happy Baby Pose
Health benefits of Happy Baby Pose for nurses:
Opens hips, inner thighs, and groin
Releases lower back and sacrum
Stretches the hamstrings
Relieves lower back pain
Calms the brain
Helps to relieve stress and fatigue
#3. Supine Spinal Twist(Jathara Parivartanasana)
Supine Spinal Twist
Health benefits of Supine Spinal Twist for nurses:
Brings blood flow to the spine, hips, and shoulders
Stretches the hips, glutes, abs, back, chest, shoulders and neck
Opens the upper body
Helps alleviate lower back pain
Helps correct poor posture
#4. Reclined Goddess Pose (Supta Baddha Konasana)
Reclined Goddess Pose
Health Benefits of Reclined Goddess Pose For Nurses:
Opens the shoulders & chest
Opens the groin, inner thighs, and hips
Helps relieve stress and anxiety
#6. Legs Up The Wall Pose (Viparita Karani)
Legs Up The Wall Pose
Health Benefits of Legs Up The Wall Pose For Nurses:
It reduces edema in the legs and feet
Relieves tired leg muscles
Helps reverse the effects of gravity and may help digestion
Yoga makes you feel good. And you deserve it, nurse!
Nurses need to experience what it is like to feel good in their own skin. Yoga empowers nurses to create a happier, healthier, and more productive work environment by making us the best version of ourselves.
For better or worse, nurses serve as role models in the healthcare community. We need to practice what we preach. Why would a patient listen to our advice on how to live a healthy life if we are not living one ourselves?
Here Are a Few Tools to Get You Started With Your Yoga Practice:
I love this yoga mat. The quality is very good for the price. I have this exact mat in my living room and after two years, it still looks brand new. It is soft with a relatively nice thickness compared to other yoga mats I have tried. In addition, it has nice grooves that keep the mat in place.
Yoga straps are useful for all levels of yoga practice and can provide support, help with alignment and improve posture. In addition, I love the Manduka cork yoga blocks because I have had mine for six years, and they still look brand new! Unlike foam blocks, these don’t disintegrate over time due to sweat and regular use. They are also heavier and more sturdy with a trustworthy grip. It is a good idea to purchase two because many yoga poses require the need for two blocks.
To the nurse who is also a mom: It is possible to find time for exercise, but you are going to need to get creative. Being a nurse mom is challenging, and it’s all about finding balance.
Long gone are the days when I could leisurely wake up naturally and decide whether I wanted to take the 9 a.m. or the 11 a.m. yoga class or when I would put my running clothes on in the afternoon and lay around until I “felt ready” to head out for my jog, sometimes several hours later.
Before becoming a nurse and mom, I used to put a lot of thought into the location of my runs. Where would I go today? The beach? Or to the running trail? I never even thought about how long I would be out. I just ran until I felt tired and then called it a day.
Now I’m lucky if I get to squeeze in a 20-minute run after I put the kids down at 8 PM. And by that time, I’m usually so tired I can barely muster the energy to get out the front door!
For the record, I am happier now than I think I have ever been. I wouldn’t change anything about all of the blessings in my life that make me so incredibly busy. I LOVE being a mom and an ER nurse. But, as a healthcare professional and a person who enjoys a little self-care here and there, I am all too aware that I need to get regular exercise if I want to keep my sanity intact.
What are the simplest ways to exercise as a busy nurse mom?
Over the last month, I have been interviewing fellow nurses to find out how they squeeze in a workout while balancing motherhood and 12-hour shifts. Some of the feedback I received was very encouraging! The conversations I had with these nurses convinced me that it is, in fact, very possible to stay fit when it seems that there is no more time in the day.
For me, finding time for fitness has been a trial and error project. Over the past three years (since my first baby was born), I have tried several methods to squeeze workouts into an already crammed work/life schedule. Some of these methods worked, some I tried but didn’t stick to, and some never came to fruition.
My journey to stay fit, along with the information shared with me by my fellow nurse comrades, revealed four primary ways that nurse moms can successfully find time to exercise.
It is possible to find ways to exercise as a busy nurse mom. Be creative!
Fit nurse tip #1. Work out before the kids get up.
Before kids, I never in a million years would have dreamed that I would be awake in time to make it to a 6 AM hot yoga class. But free time is sparse now. If I don’t make time somewhere, then it won’t happen. It’s as simple as that.
The good news is that when I drag myself out of bed early for a workout, then I feel amazing for the rest of the day. Sure, I’m tired, but I would be even more tired if I didn’t exercise at all. By starting my day with a yoga-induced rush of endorphins, not only do I feel better, but I am so much more productive throughout the day.
My goal is to make it to a 6 a.m. class at least two times during the week on the days I don’t work. Also, I am usually able to fit one early morning class on the weekend as well. Sometimes it ends up being only once a week, and sometimes if I’m lucky, all three. But something is always better than nothing!
Fit nurse tip #2. Work out on your lunch break.
A nurse friend of mine changes into running clothes and goes for a jog during her lunch hour. Talk about dedication to your health! She says it works for her because she can do it no matter what time her break is. Additionally, the midday exercise helps break up the day, helps her deal better with stressful patient assignments, and gives her energy for the rest of the shift. And she is a good role model for patients to boot!
(On another note, my husband replaced his lunch hour with an F45 class 3 times a week. Although he is not a nurse, he is a busy working parent nonetheless. The benefits for him are so obvious. He is noticeably better able to manage work stress and comes home with significantly more energy at the end of a busy workday. And he says he feels a lot better too!)
Fit nurse tip #3. Work out after the kids go to bed.
I know a lot of nurse parents who make it to the gym or a yoga class after working a 12-hour shift. This seems to be the most popular time for many parents because the kids are in bed and it’s an excellent time to work off the stress from the day. It is an effective way to put the day behind you and do something for yourself after spending 12 hours putting patients’ needs first.
On occasion, I will try to go out for a run or a walk if I still have a little energy left in me, usually during the summer months when the days are a little longer. Unfortunately, it is also typically when I am the most tired, and I just want to crawl into bed with a book and fall asleep. But I do love listening to music and disconnecting for a little while after a long shift, and a quick run is a relatively easy way to do that!
A post-work run for me is usually pretty quick, 20-25 minutes max. Unfortunately, if I run too long, then I risk not being able to fall asleep, and there’s not much worse than that. After all, sleep is essential to the already sleep-deprived parent!
Fit nurse tip#4. Try squeezing in exercise during the days when you are at home with your kids.
Finding new ways to exercise as a busy nurse mom requires some thinking outside the box. Why not try squeezing in a workout when you are at home with the kids during the day? Besides, isn’t taking care of a baby or toddler already a kind of workout in itself?
Here are a few ways to exercise with kids in tow:
Turn on a workout video in the living room (good when the weather is poor!)
Take the kids for a walk in the stroller
Take a stroller strides class with other moms
Run around with the kids on the playground
Kick a soccer ball around with the kids
Try teaching your kids with a Gaiam yoga video (watching my daughter practice yoga just melts my heart!)
Turn up the music and dance with the kids (it just doesn’t get more fun than that!)
How do you find ways to exercise as a busy nurse mom? I very much enjoy hearing about ideas of what others are doing. Feel free to leave a comment!
In particular, travel nurses have a lot on their plate! They take travel assignments in cities where they’ve never even been and then work in different units with entirely new staff. And then when they finally think they have everything figured out their assignment ends and they go someplace else!
On top of that, they also have the physical and mental stress that comes with working 12 hours shifts.
Travel nurses need yoga.
By taking care of ourselves we are able to replenish our reserves and take better care of our patients and families. There is an endless amount of studies on yoga and its amazing benefits on physical and mental health.
As nurses, we need to practice what we preach and help lead our patients by example. Why should our patients take better care of themselves both physically and mentally if we are not doing it ourselves?
I love this mat because it doesn’t get slippery once I start getting sweaty during a yoga practice. It is a thicker, more durable mat with a great chakra design.
Cork yoga blocks are the best. I love these blocks because they are durable and have a really good grip. They can assist with alignment and help you get deeper into many yoga poses.
These are amazing for restorative chest opening poses! I have 2 of these in blue and purple. I use them all the time to help me wind down after nursing shifts. I also love using the booster to put my hips and legs up the wall after being on my feet for a twelve hour shift!
(This post may contain affiliate links. My disclosure page is super boring but you can find it here.)
Many nurses are very good at encouraging patients to follow a regular exercise routine and at teaching ways to manage stress for optimal health. Taking their own advice about healthy lifestyle behaviors though, well, not so much.
As an emergency room nurse who has worked as a resource nurse on various units all over the hospital, I see first hand the outstanding care that is being given to our patients. The nurses I work with bend over backwards. At times they even risk their own health and safety to care for total strangers.
The work can be back-breaking, literally. Most days are very physically demanding with little rest. Over time, the work is depleting to an RN. Sometimes even resulting in permanent injuries (hello, chronic back pain!), extreme burnout or even depression.
How much work does it take to be a nurse?
Being a nurse in the hospital demands a lot on the body. The job often requires moving non-stop for grueling 12 hours shifts (or longer). It can include lifting and turning patients several times throughout the day. In addition to physical stress, nurses are often multitasking multiple patients with unique medical issues and making clinical decisions in potentially life-threatening situations.
Yoga can help nurses take better care of themselves.
To say that being a nurse causes wear-and-tear on the body is an understatement. As a result of years of heavy lifting many RN’s are suffering from chronic back problems. I know several who have had to go out on disability and sadly still suffer from permanent chronic back pain.
In nursing school we are taught “proper body mechanics” that are supposed to prevent back injuries while moving, lifting or turning patients. Recently however, there is new evidence suggesting that their really is no safe way for nurses to lift patients.
In addition, being a nurse often requires walking up to 15,000 steps or more in a single shift. A study found in the National Library of Medicine reported that many nurses walk up to five miles in an average 10 hour shift. However, in the Emergency Room and on many other units, I would argue that we actually walk much more then that. In fact, I wear a pedometer at work and I have logged up to 35,000 or more steps in a single day. That is the equivalent of walking 14 miles in a single shift!
The emotional and physiological drain of being a nurse can be overwhelming.
Being in the hospital is stressful. As a result, sometimes patients or families take their stress out on the people they are in contact with the most: the nurses. Yet it is our job to remain compassionate and continue to advocate for our patients in spite of this.
Burnout in the profession is common. Even I have questioned my decision to become a nurse for this reason on a few different occasions. I’ve tried to explain to friends and family how incredibly complex and stressful being a registered nurse can be. I think it is just one of those things that you really can’t understand unless you experience it for yourself.
All venting aside, I’m not going to run off and chance careers, or encourage anyone from not becoming a registered nurse. I derive an immense amount of pride and passion for what I do. I also enjoy working with intelligent people who have the same drive for helping people that I do.
It is, however, not a career for wimps.
Nurses need to practice yoga.
There are so many physical and mental benefits to practicing yoga regularly.
Nurses need to make self-care a priority. Not only does self-care result in better overall patient care, but ultimately it replenishes our depleted reserves. Yoga helps us take better care of ourselves and our families.
There is an endless amount of studies on yoga and its amazing benefits on physical and mental health. The Mayo clinic has stated that “yoga may help reduce stress, lower blood pressure and lower your heart rate” among many other benefits.
For the purpose of this article I am focusing on three of the biggest nurse health related issues. But don’t be mistaken, there several more benefits then I am not mentioning here.
Benefits of yoga for nurses:
Stress management
As I mentioned earlier, nurses have a high workload in many hospital wards. The stress is compounded by managing patient healthcare needs and treatments, daily occupational stressors and even the many frequent changes in technology.
A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only 8 weeks of yoga the results showed that the participating ICU nurses had significantly better focus coping strategies and a major reduction in perceived mental pressure. If that is what can happen after only 8 weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels.
Prevent or eliminate chronic low back pain
Chronic back pain in the nursing population is a common ailment. An evidenced based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Fortunately, the review also presented an overwhelming amount of studies that found that regular yoga significantly reduced symptoms associated with chronic low back pain and greatly improved overall physicality.
Yoga stretching not only increases flexibly, but increases muscle strength and prevents injuries such as chronic lower back pain. In a career as physically demanding as nursing, the more physically stable we are, the better care we can give to ourselves and our patients.
Prevent burnout and compassion fatigue
Urban Zen Integrative Therapy Program training at UCLA Medical Center. Nurses are learning how to integrate holistic healthcare like yoga with traditional medicine.
Lack of self-care can easily result in burnout and compassion fatigue in the nursing profession. As much as I hate to admit it, even I have questioned how long I can continue with the immense workload and emotional drain that is required of me as a nurse. Thankfully, I have found a productive way to manage this is through yoga and meditation.
A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.” While the control group demonstrated no change throughout the course of the study, the yoga group showed a significant improvement in scores for self-care, mindfulness, and emotional exhaustion outcomes.
Yoga is good for you!
Yoga is a productive way to prevent some of the most common health ailments among nurses. Empowering nurses in self-care helps to create a happier, healthier and more productive work environment.
For better or worse, nurses serve as role models in the healthcare community. We need to practice what we preach. Why would a patient listen to our advice on how to life a healthy life if we are not living one ourselves?
Yoga Blocks (With Strap Included)
