Anxiety can play a major role in how a nurse approaches a shift or how they feel coming off one. That could be just as true for an experienced nurse or one that is just starting to learn the job.
Whether frightened about making mistakes, feeling like the job is too much, or simply being rejected by patients and other professionals. Being a nurse can be a daunting job so learning about how to deal with pre- and post-shift anxiety is important.
A nurse may find it difficult to get ready for a shift and find it difficult to get home once one has finished. That sense of anxiety can build and build over time so it is worth getting to know what it feels like and how to deal with it.
Certain techniques can help lower those levels of anxiety both before and after a shift which can help. In this guide, we will look at 12 helpful tips that can help a nurse deal with that anxiety.
The 12 Tips For Nurses To Deal With Pre And Post-Shift Anxiety
With all the responsibility of ensuring that people feel comfortable and improve their health, there can be some emotional stress attached (see also ‘Is It Really Emotionally Exhausting Working As A Nurse?‘).
Once you learn certain tips and perform certain strategies to combat these issues, then they can quickly become good habits. The job as a nurse may even become less stressful as more peace can be found after dealing with anxiety.
1. Prepare Earlier
Preparing earlier and getting to a shift in good time can help ease some pre-shift anxiety. Being late can become stressful in its own right so prepare the night before so the anxiety cannot creep in.
2. Get Some Good Sleep
A good night’s rest is essential before any workday so find a routine that works for you. That may mean some herbal tea, a warm bath or shower, or simply a good book.
Arriving with a feeling of calm can really help ease some pre-shift anxiety.
3. Find Some Calm In A Morning Routine
The start of your day can have a transformative effect on the rest of it. Find a morning routine that works for you to set yourself in a state of calm for the shift ahead.
That could mean a cup of relaxing herbal tea to set your mind at rest or simply completing one task before you begin a shift like making your bed or performing a mental exercise.
Even heading to the gym or going for a brisk walk may help a nurse find some calm and focus for the rest of the day.
4. Enjoy A Relaxing Commute To Your Shift
The journey to your shift is all-important to get a nurse in the right mindset which means a relaxing commute. A nurse who has to deal with busy traffic or maneuvering on a bike may find that they are already anxious enough when they arrive at their shift.
Listening to some music or a podcast can set the mind aside from worries about a shift. Consider creating a playlist of the most relaxing songs so it is on standby when you need it most.
Studies have shown that music can go some way to improving, not just an individual’s mood, but also their productivity.
Perhaps even grabbing a treat on the way to work can help set the right calming mindset. Whatever works best for elevating the mood ahead of a shift can make it so much easier.
5. Relax Your Mind Before Your Shift
Once a nurse arrives at work, it can be crucial to relax the mind before the shift begins. With a calm, rested mind, even the toughest of shifts can be conquered.
Breathing techniques are a great way to relax the mind and get past any pre-shift anxiety. Attempt to regulate the stress hormones by simply breathing in and out slowly before the shift begins.
Box breathing has also been known to relax the mind which is really important. It only takes around three to four minutes and is known to activate the parasympathetic system to lower stress levels.
Stand or sit straight then slowly breathe out, breathe in through your nose and count to four. Hold that breath for four seconds, then exhale while counting to four for a few repetitions that can work wonders.
6. Incorporate Some Exercise
The continual hurrying around during a shift may seem exhausting enough yet the right exercise at the right time can do wonders for your anxiety. Learn to manage stress and anxiety by going for a run or lifting some weights, even doing a yoga session before a shift can help.
This can help a nurse remain energized, and burn some calories, but also improve their concentration, cognitive function, and sleep quality.
7. Look After Yourself During Your Shift
A nurse can feel overwhelmed during a shift (see also ‘5 Tips For New Nurses To Avoid Feeling Overwhelmed‘) and positive reinforcement can help. Simple mantras like ‘I am good at my job and I care for others’ can help manage anxiety. Keeping hydrated is also important as a dehydrated body and mind can prove problematic.
8. Leave With A Coworker
If you do need to decompress after a shift to combat any anxiety then find a coworker to leave with. A quick conversation can ease any nerves and it can help to share your worries to heal.
Simply finding a coworker you can trust to talk to frankly can help an individual become more comfortable about the problems they are facing if they can share them openly.
9. Come Home To Some Calm
The home life of a nurse is important as looking forward to a comforting environment can be something to look forward to.
Whether it is a boxset you want to watch or simply a good meal, make sure you return to an environment that takes your mind away post-shift.
10. Connect With A Community Outside Of Your Shifts
What you do outside of work is crucial to your anxiety before and during a shift. Try to find a community you feel comfortable connecting with and activities that you find joy in.
These activities do not necessarily have to be relaxing as the challenge of something else could be enjoyable too. From a book club or a quiz night to joining a running club, volunteering, or finding the time and energy to go on long hikes in the country.
11. Get Creative In Your Spare Time
Before you begin to dread the next shift, take your mind away from it by getting creative. This could be writing about your anxiety or writing in a journal about something completely different to think about something else.
Maybe some poetry or short stories to give your mind an escape, perhaps start that novel you have always thought about writing. Even some quiet time reading a book can be a great way to declutter your brain after a tough shift.
12. Do Not Be Afraid To Talk
If you are struggling with post-shift anxiety then do not be afraid to talk about it to others. That could be your colleagues or a shift manager when staffing levels are really making it difficult.
Find the right support and with the right people, you can find answers to your worries and concerns. This should help reduce the anxiety you may feel before the next shift.
Final Thoughts
The job of a nurse typically is not for the faint of heart as there are so many responsibilities. Over time, a nurse can build up their knowledge and confidence so pre- and post-shift anxiety can become a thing of the past.
However, this does mean finding a routine that works and can include some lifestyle changes. Learning how to best get to work calmly and talking out your worries can all help reduce stress and anxiety.
Frequently Asked Questions
Why Do Nurses Get Pre-Shift Anxiety?
Being a nurse is one of the most stressful jobs so it may seem natural to be anxious before a shift. A lot of that comes from negative self-talk and doubting your abilities.
Telling yourself that you cannot do the job will only mount up the anxiety before a shift so take the time out to calm yourself down.
How Can A Nurse Build Up Their Confidence?
To become comfortable in the role of a nurse can take time. By not comparing yourself to others, asking relevant questions, and building up your knowledge can all help.
Take the time to hone organizational skills and time management to make you feel better about the shift ahead.