Nurses–Raise Your Hand if You Take Good Care of Yourself!
Three days before Thanksgiving this year I would NOT have been able to raise my hand if asked that question. I thought I was too busy to make time for self-care. When I began feeling tired and had heart palpitations, I chalked it up to getting older. When I felt dehydrated, I just drank a little more water.
One afternoon I couldn’t ignore my symptoms any longer. I became dizzy, nauseous, unsteady on my feet and my head ached. My husband called 911 and I was rushed to the ER. Within 2 hours the lab work confirmed that almost all of my electrolytes had crashed, most dangerously sodium, potassium and magnesium, due to the diuretics in two blood pressure medications. IVs quickly replaced the electrolytes, and the BP meds were discontinued. After day two my lab work was normal, and I went home Thanksgiving day.
This experience was a wake-up call that I need to take better care of myself while helping other nurses to prioritize self-care as well—that’s why I created Nursewise. Nursing is rewarding, but it can also be demanding and exhausting, leaving you little time for yourself. But with a few strategic tweaks and some advanced planning, you can ensure that you are fueling your mind and body, maintaining energy levels, and carving out time for fitness.
Planning Ahead for Better Nutrition
The vending machine can be tempting when your energy starts to plummet, but the options available are often laden with sugar and salt, and don’t provide the lasting energy your body needs to function at the highest level. Taking a few hours to plan and prep healthy, easy grab-and-go meals and snacks for the week will ease the stress of trying to figure out what you’re going to eat each day, and ensures you have healthy options when hunger strikes.
Balanced meals including lean protein like chicken, whole grains and veggies will help you sustain energy and mental sharpness throughout the day. You can put together portable options like bowls or wraps that are easy to grab on the way out the door. Snacks like veggies and dip, trail mix, Greek yogurt or fruit are easy to pack and will give you a true energy boost without the sugar crash. Staying hydrated is also very important during long shifts, so ensure you have water handy throughout the day. Infusing your water with lemon, cucumbers or other fruit can add flavor if you find it hard to drink plain water.
Micro Workouts Have Major Benefits
Exercise has many benefits for your mind and body, but finding time for long workouts at the gym might seem impossible. The good news is that you don’t have to exercise for hours to reap health benefits. Even short workouts can have big benefits for your health. In fact, a recent study has shown that micro workouts of 5-10 minutes throughout the day can offer the same benefits as long, intense training sessions, such as enhanced mood and cognitive function, a stronger immune system, increased endurance and improved cardiovascular health.
Some examples of micro workouts you could fit in throughout your shift are short walks, a set of 30 jumping jacks, lunges, taking the stairs or running in place. Even if you are sitting at a desk for a good portion of the day, you can perform leg lifts, shoulder rolls or neck stretches. At home, online workouts make it convenient for you to fit in a quick 15- or 20-minute workout, and you can choose one that motivates you, whether that be dance, yoga, HIIT workouts or strength training.
Friendships in Nursing are an Important Part of Self-Care
Only another nurse knows what if feels like to hold a patient's hand while they pass away
Only another nurse understands waking up after a dream that you forgot a patient assignment, didn't pass your meds and you were in a code that wasn't successful
Making friends as a nurse and developing a deep nurse to nurse bond and a supportive relationship benefit a nurse's mental health and ability to continue caring for patients.
Nurses have more intense experiences in their job than most other professionals. The unique aspects of nursing mean that only other nurses understand what nurses face daily and supporting each other is important.
Friendships in Nursing: How to Build Your Nursing Community.
Gayle Morris, MSN-2023
Small Changes Add Up to Better Health
You don't have to make drastic lifestyle changes to improve your health. Small, intentional shifts like prepping nutritious meals and snacks in advance and incorporating short workouts throughout the day can add up to a healthier mind and body, reduced stress, and can help you function at the highest level.
I love to learn from nurses by listening to their stories. Connect with me on social media and let me know how you stay physically and mentally healthy as a busy nurse.