How To Cope When You’re Emotionally Overwhelmed? [Nurses Guide]

Being a nurse is tough – there’s no doubt about that. 

Not only are shifts long and hard work, but nurses are also exposed to some pretty traumatic events.

They can lose patients no matter how hard they try, see the grief of their families and friends, and feel the pressure of so many responsibilities.

As a result, it’s very common for nurses to become emotionally overwhelmed both on and off shift (see also ‘5 Tips For New Nurses To Avoid Feeling Overwhelmed‘). 

If you are a nurse and you are struggling to cope with your work, then this guide is for you. We are going to go through some steps you can take and advice to keep in mind whenever you feel emotionally overwhelmed due to your work.

So, check out the guide below and we sincerely hope that you find the support you need here. 

1. Rest And Get Some Sleep

Feeling overwhelmed and stressed can be enhanced  by a lack of rest and fatigue, so it’s important to ensure that you are getting enough downtime once you get home.

If you are leaving a busy 12 hour shift to walk into your house, and immediately start doing chores, then you are only setting yourself up for feeling overwhelmed. 

A lot of nurses report needing around an hour after their shift to calm down and relax, so it’s important that you do the same.

Take time to rest, make sure you are getting enough sleep, and remember to take time to enjoy your hobbies and spend time with your family. 

But all of this is easier said than done. 

If you are struggling with your sleep, then there is no shame in reaching out for sleeping medication.

Some people find that taking a bath using lavender soap, or spraying lavender spray on their pillows and bedsheets also helps them to relax – so take a look at what methods you can try to help you fall asleep with ease. 

2. It’s Okay To Say No

Nurses are in short supply these days and you will probably find yourself stretched thin over so many hours.

Some nurses even feel pressured to take up extra shifts, work through their breaks, or work beyond the end of their already long shifts – but it’s okay to say no! 

If you are feeling overwhelmed then cutting down your time will help reduce your chances of burnout and give you more time to unwind at home.

So, don’t let anyone pressure you into taking more shifts or hours – no matter what. Put yourself and your mental health first so you can provide the best quality of care you are capable of. 

3. Talk To Someone

Sometimes, a good vent is all you need to feel a lot better. 

One of the best ways to cope with overwhelming emotions is to discuss them with someone you trust.

This could be a co-worker who can connect with what you are saying and react emphatically, or a close friend or family member who can offer additional support and advice.

Whether it’s advice you want or just someone to be an ear to your issues, it’s a great way to put a name to the emotions you are feeling. 

Is it anger? Hopelessness? Grief? 

Talking about your emotions is a great way to identify exactly how you are feeling so you can find more specific ways to deal with your emotions.

Plus, it also lets others know how you are feeling so they can make accommodations and provide extra support, whether it’s making time for you to make sure you get to do the things you love, or giving you a call and listening ear after a shift. 

4. Ground Yourself

While on shift, you can easily feel overwhelmed so it’s important to take a moment to ground yourself.

It’s important to notice the signs that you are beginning to spiral, such as your thoughts not making sense or you’re dissociating – and grounding yourself can help you bring yourself back into the moment.

So, how can you ground yourself? 

There are few methods you can try, and some may work better for you than others. 

Step away and find somewhere quiet where you can try stretching your arms and legs. Exercise can help you clear your mind and stop dissociating – so try a few jumping jacks, or take a break to go for a walk.

Other grounding methods include regulating your breathing, like with boxed breathing.

Boxed breathing involves breathing in for 4 seconds, holding your breath for another 4 seconds, then breathing out for 4 seconds, and holding your breath once more for 4 seconds.

Rinse and repeat until you feel more grounded. 

Other people try splashing their faces with some cold water as it stimulates your senses. Other similar methods include smelling essential oils or salts, touching something cold (but not too cold that it burns). 

So, next time you start to feel emotionally overwhelmed while at work, try out some of these grounding methods to see you through to the end of your shift. 

5. Leave Work At Work

Stressed, overwhelmed, emotionally drained – all these are feelings that can follow you from work into your home, so it’s important to try and draw a firm line between your work and personal life.

This means leaving behind any thoughts, feelings or complaints about work at work. Once you get home, try and put it all out of your head so you can stop worrying about your next shift.

This can be tricky as many nurses struggle to put thoughts of work out of their minds, so distract yourself by engaging in activities and hobbies. 

Some people take up exercise, others meditation, or try a new game or read a new book. Put your phone on silent, surround yourself with friends and family, and forget about work until your next shift. 

Should You Quit Your Nursing Job?

Not everyone is made out to be a nurse and a lot of people underestimate just how much hard work there is with the position.

The shifts are long, there are a lot of responsibilities and pressure, and not all patients get to go home happy and healthy. 

So, if you find that no matter what you do, you are still struggling with feelings of stress and being overwhelmed, then perhaps it’s time to look for a new career (see also ‘Is Hospital/Nursing Management A Good Career Path?‘). 

There’s no shame in calling it a day on your nursing job. Being a nurse is both physically and emotionally exhausting, and a lot of nurses are experiencing burnout or compassion fatigue.

As a result, more and more nurses are quitting the industry and looking for work elsewhere. 

Ultimately, you need to put your health first. If working as a nurse is making you exhausted, ill, and damaging your personal life, then it might be better for you to work elsewhere.

You should always do what is best for you and you should be able to easily find a job elsewhere that you are happier with. 

Final Thoughts

Feeling emotionally overwhelmed due to your work as a nurse is a pretty common occurrence, but there is tons of advice and methods you can try to help with this.

From reaching out to others to taking a nap to saying no to overtime, there are plenty of ways you can try to cope with your work. 

Ultimately, the time may come when it is better for your mental health to switch careers but this is a last resort for many.

So, try out the advice above and we sincerely hope you have found the answer to your problem here.