DiversityNursing Blog

Promoting work-life balance is crucial to ensure the overall well-being and job satisfaction of Nurses. It not only benefits your personal life but also enhances your ability to provide quality patient care. Here are some effective strategies that can help you achieve a healthier work-life balance while maintaining your passion for your profession:

Establish Clear Boundaries: Setting clear boundaries between work and personal life is essential. This means avoiding checking work emails or taking calls during off-hours. Communicating these boundaries with colleagues and supervisors can help ensure personal time is respected and protected.

Make Self-Care a Priority: Nurses must prioritize self-care and make it a non-negotiable part of their daily routine. This includes scheduling regular exercise, healthy meals, sufficient sleep, and relaxation activities. By prioritizing self-care, you can recharge physically and mentally, enabling you to provide better care to your patients.

Effective Time Management: Efficiently managing time at work is crucial for maintaining work-life balance. Utilizing tools such as to-do lists, prioritization techniques, and time-blocking can help you stay organized and focused, reducing the need for overtime. By managing time effectively, you can accomplish your tasks efficiently, leaving more time for personal activities outside of work.

Delegate and Collaborate: Nurses should not hesitate to delegate tasks and collaborate with colleagues. Teamwork can help distribute the workload, prevent burnout, and ensure a more balanced work environment. By working together, you can support one another and create a positive and collaborative atmosphere.

Practice Stress-Relief Techniques: Stress is inevitable in the Nursing profession, but you can manage it effectively by practicing stress-relief techniques such as deep breathing, meditation, yoga, or mindfulness. These techniques can help you relax, reduce stress levels, and maintain a sense of calm, both at work and in your personal life.

Maintain Proper Hydration and Nutrition: Proper hydration and nutrition are crucial for Nurses to maintain their energy levels, focus, and overall well-being. As a nurse, it's easy to get caught up in the demands of the job and neglect your own needs, but taking care of yourself is essential for providing quality care to your patients.

One way to ensure proper hydration is to always carry a water bottle with you during your shifts. Staying hydrated throughout the day not only helps to prevent dehydration but also keeps your body functioning optimally. Drinking water regularly can help improve your concentration, prevent fatigue, and boost your overall mood.

In addition to staying hydrated, packing nutritious meals and snacks for your shifts is vital. As a nurse, you are constantly on your feet and need sustained energy to keep up with the demands of your job. 

Consider preparing meals in advance that are easy to grab and eat on the go. Avoid relying on processed or fast food options, as they are often high in sodium, unhealthy fats, and added sugars. These types of foods may provide a temporary energy boost but can lead to crashes and leave you feeling sluggish. 

Remember to listen to your body's hunger and fullness cues throughout the day. It's easy to skip meals or eat on the go when you're busy, but taking the time to sit down and enjoy a balanced meal can make a significant difference in your energy levels and overall well-being. Also, don't forget to include healthy snacks in your bag, such as fresh fruits, yogurt, or nuts, to keep you fueled between meals.

Stay Connected: Maintaining strong connections with friends and family outside of work is vital for Nurses' emotional well-being. Social support provides a sense of belonging and helps you decompress and recharge during your downtime. Whether it's spending quality time with loved ones, participating in social activities, or engaging in hobbies and interests, staying connected with others outside of the healthcare setting can greatly contribute to your overall happiness and well-being.

Friends and family can provide a listening ear, offer words of encouragement, and provide a much-needed break from the stresses of work. They can provide a safe space for you to share your thoughts, concerns, and triumphs, allowing you to process your experiences and emotions in a healthy way.

Spending time with family and friends can act as a reminder of the things that bring you joy and fulfillment outside of work. It can help you maintain perspective and prevent burnout by reminding you of the importance of work-life balance.

Unplug: Take breaks from screens and digital devices during your downtime. Constant exposure to screens can contribute to burnout.

In today's digital age, it's become increasingly difficult to disconnect from screens and digital devices. Whether it's checking emails, scrolling through social media, or binge-watching our favorite shows, our lives seem to revolve around screens. However, it's important to recognize the negative impact that constant exposure to screens can have on our well-being.

Unplugging gives your eyes a much-needed rest and also allows your mind to unwind and recharge. Constant exposure to screens can lead to eye strain, headaches, and even sleep disturbances, all of which can contribute to burnout.

By consciously unplugging from screens, you can create space for reflection, creativity, and self-care. It allows you to be fully present in the moment and truly engage with the world around you. So, the next time you find yourself reaching for your phone or turning on the TV, take a moment to pause and consider whether unplugging and engaging in a screen-free activity might be a better choice for your well-being.

Vacation and Time Off: Make use of your vacation days and time off. Disconnect from work completely during these periods to recharge.

Taking regular vacations and time off from work is essential for Nurses to maintain their well-being and prevent burnout. It is important to prioritize your mental and physical health by allowing yourself time to relax and recharge.

So, when it's time to take your vacation days or time off, be intentional about disconnecting from work completely. Set up an out-of-office email response to inform colleagues you are taking time off and will not be available. Resist the temptation to check work-related messages or tasks, as this can disrupt your relaxation and defeat the purpose of taking time off.

Remember, your vacation days and time off are meant for you to relax, recharge, and enjoy life outside of work. Embrace this opportunity to prioritize self-care and engage in activities that bring you joy and fulfillment. By disconnecting from work during these periods, you can return to your profession with renewed energy and enthusiasm.

Seek Support: If you're feeling overwhelmed, don't hesitate to seek support from a counselor, therapist, or support group. Talking about your challenges can help you gain perspective and coping strategies.

When facing the demands of a Nursing career, it's important to recognize that seeking support is not a sign of weakness but a courageous step towards self-care. Nurses often experience high levels of stress and emotional exhaustion, and it's crucial to have a support system in place to navigate these challenges.

Consider reaching out to a counselor or therapist who specializes in healthcare professionals' mental health. They can provide a safe and non-judgmental space for you to express your concerns, fears, and frustrations. 

Support groups specifically tailored for Nurses can also be beneficial. These groups create a sense of camaraderie and understanding among individuals facing similar challenges. Sharing experiences and learning from others' perspectives can provide validation and reassurance that you are not alone in your struggles. Online forums and communities can also serve as valuable sources of support, allowing you to connect with Nurses from around the world.

Additionally, seeking support from your colleagues and supervisors can make a significant difference. Establishing open lines of communication and developing a supportive work environment can help alleviate stress and prevent feelings of isolation. Share your concerns and limitations assertively, expressing the need for support and understanding. By advocating for yourself, you can contribute to a healthier work culture that prioritizes the well-being of Nurses.

Remember that seeking support is not a one-time action but an ongoing process. Regularly check in with yourself and assess your emotional well-being. If you notice signs of burnout, increased stress, or difficulty managing your emotions, don't hesitate to reach out for help. Taking care of your mental health is just as important as taking care of your physical well-being.

Self-care is not selfish; it's a necessary aspect of maintaining your overall health and well-being. By prioritizing these strategies, you can better manage the demands of your profession while leading healthier and more fulfilling lives both inside and outside of work.

May is mental health awareness month, a time to raise awareness and promote education about mental health, as well as reduce the stigma associated with mental illness. Did you know, 1 in 5 American adults experience a mental health condition in a given year?

• Get enough sleep: Aim to get 7-8 hours of sleep.
• Eat a healthy diet: Make sure to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
• Stay hydrated: Drink plenty of water.
• Exercise regularly: Aim to get at least 30 minutes of moderate exercise most days of the week.
• Take breaks: Take short breaks throughout your day to rest and recharge.
• Practice mindfulness: Try incorporating mindfulness exercises into your daily routine, such as deep breathing or meditation.
• Connect with colleagues: Connect with colleagues who understand the challenges of being a Nurse. You can talk to them about work-related stress and share coping strategies.
• Seek professional help: If you're struggling with your mental health, seek professional help from a mental health provider. This can be a therapist, psychiatrist, or psychologist.
• Use employee assistance programs: Many healthcare organizations offer employee assistance programs that provide confidential counseling and support services.
• Set boundaries: It's important to set boundaries and say no to additional responsibilities if you're feeling overwhelmed.
• Pursue hobbies and interests: Make time for activities that bring you joy and help you relax, such as reading, listening to music, or practicing a hobby.
• Take care of your physical appearance: Dress in clothes that make you feel comfortable and confident, and take pride in your appearance.
• Practice gratitude: Take time each day to reflect on what you're grateful for, whether it's a supportive colleague, a successful patient outcome, or simply the beauty of nature.

Resources

• Employee Assistance Programs (EAPs): Many hospitals and healthcare facilities offer EAPs that provide free, confidential counseling services to employees.
• National Alliance on Mental Illness (NAMI): NAMI offers support groups, educational resources, and advocacy for individuals and families affected by mental illness.
• Substance Abuse and Mental Health Services Administration (SAMHSA): SAMHSA offers a national helpline, treatment referral service, and resources for mental health and substance abuse disorders.
• Crisis Text Line: This free, 24/7 text messaging service provides support for individuals experiencing a mental health crisis. Text "HOME" to 741741 to connect with a trained crisis counselor.
• Mindfulness apps: Apps like Headspace, Calm, and Insight Timer offer guided meditations and mindfulness exercises to help reduce stress and improve mental well-being.

Remember, self-care is an ongoing process, and it's important to make it a priority in your life. By taking care of yourself, you'll be better equipped to care for your patients and thrive in your career as a Nurse.

Nurse burnout is not a new concept. Nurses have been experiencing burnout for decades. However, since the COVID-19 pandemic, more Nurses than ever are experiencing burnout, making it a hot topic in the Nursing community. Nurse burnout is often brought on by everyday stressors like insufficient staffing, increased workload, high patient acuity, and even verbal or physical abuse from patients. These stressors result in physical, mental, and emotional fatigue. As a result, Nurse burnout has been a significant factor in the number of Nurses leaving bedside Nursing or even the profession altogether.

Identifying the symptoms of Nurse burnout is the first step in preventing it from progressing. Nursing burnout is not one size fits all, and there can be many different ways it manifests itself. Nurses can experience various symptoms, including fatigue, sleep problems, headaches, anxiety, loss of desire to go to work, feeling underappreciated, overworked, or unsupported, difficulty with interpersonal relationships, and may even isolate themselves or withdraw from activities.

With an emotionally demanding and stressful job, it can be normal to experience some ill feelings toward your job from time to time. However, when the ill feelings begin to linger for weeks or start to affect your personal life or how you feel toward your job, it may be time to take some time for yourself and implement some of these strategies to reduce the risk of becoming burnt out.

Develop Strong Relationships with Coworkers

Nurses work in stressful situations but having a good support system with those you work with can help lighten the load and decrease the risk of experiencing burnout. This is because Nurses in positive environments feel more supported by the people around them. Having good support from Nurse friends can reduce stress levels and the emotional exhaustion you may encounter in the clinical setting.

Prioritize Physical and Mental Health

A great way to prevent Nursing burnout is to prioritize your physical and mental health. Nurses cannot pour from an empty cup. Practicing yoga, meditation, or journaling are all excellent ways to relieve stress and work through frustrations or concerns. Nurses should also try their best to eat well, drink plenty of water, get adequate sleep and participate in physical exercise several times per week.

Set Boundaries

Setting boundaries is essential to prevent burnout. Nurses often work long shifts with varying schedules, which can be challenging to navigate for some Nurses as they work opposite shifts than friends and family. Although working extra hours can benefit your wallet, it may have different personal benefits. Taking the time to disconnect from work stressors and spend time with loved ones is essential for a work-life balance. Sometimes it's better to leave work at work and avoid work-related conversations while on your time off.

Find Support with Loved Ones

The Nursing profession can come with a heavy mental load contributing to burnout. Finding support from family and friends is essential. If you experience trauma in your workplace, sometimes talking to a therapist or counselor can help with coping strategies and processing your feelings. 

Find a Creative Outlet

Having a creative outlet can help release endorphins that can help to prevent Nurse burnout. Research has shown that Nurses with creative endeavors have enhanced mood, more energy, stronger immune systems, and lower stress. Some Nurses enjoy activities like crocheting or knitting, painting, or pottery. So if you have been looking for a way to decrease work stress, now might be a perfect time to learn a new skill and pick up a new hobby.

Consider Advancing Your Career

If all else fails and you continue to experience symptoms of Nurse burnout from chronic job stress, consider going back to school to advance your Nursing career. By advancing your Nursing career, you can become a Nurse leader, Nurse Educator, or a Nurse Practitioner. These career paths can provide autonomy, a change of pace, and remove you from your current clinical environment. Advancing your career also gives you a unique advantage to change how we practice Nursing and help prevent Nursing burnout for future generations of Nurses.

It takes a team effort to prevent Nursing burnout. Administration and Nurse leaders must prioritize the well-being of their Nursing staff, and Nurses themselves must strive to care for themselves as well as they care for their patients.

Being a parent and a Nurse are demanding roles and it may seem almost impossible to thrive and manage both at the same time, but it is possible! If you're a parent in the Nursing field consider these tips below. 

Parent Guilt

This feeling of missing out on important moments in your children's lives while away at work can really build up negative emotions such as anxiety and depression. 

Author and Journalist Amy Westervelt has some advice to overcoming this guilt. First, stop beating yourself up over your choices and circumstances. Instead, remember the reasons behind your choices. Every time you think to yourself, “I feel bad about __” replace that with, “I made that decision because ___” and then move forward.

 Amy mentions it's important to remember that guilt is inherently tied to empathy. Feeling guilty means you have compassion, care, and concern for those around you. 

Set Standards Early

You must show up and give it your all at work as well as at home so it's best if you set clear parameters and priorities from the start. Openly talk with Supervisors, Coworkers, and Family about what shifts and commitments you are able to attend.

It's great to help coworkers with an extra shift from time to time but work shouldn't come at the expense of your family. If it's your day off, don't check emails and voicemails, focus solely on enjoying your time with loved ones. 

Connect With Fellow Nurse Parents 

There are plenty of Nurses who have children, it's a good idea to get to know them. They can give you tons of great advice and suggestions to improve your work life balance.

These parents know exactly what you're going through and can offer empathy and support. Just being able to talk to someone who can relate is a stress reliever. 

Declutter Your Days

In a perfect world you'd attend every parent teacher meeting, do car pool, eat pizza after soccer matches, etc. but in reality you can't say yes to everything. Life can become hectic with everyone's different schedules.

So in order to stay on top of everyone's availability, creating a calendar at home and on your phone is a great way to stay organized. You can plan out meals for the week, keep track of extra curricular activities, kid's chores etc. Organization is key to a good work life balance.  

Hired Help

If you can afford to outsource help it can alleviate a lot of stress and free up time to spend with your family. For example, if trips to the grocery store are taking up too much time try getting them delivered. Overwhelmed with house cleaning? Hire someone to come and help clean for a couple hours. You find you don't have the energy to walk your dogs, local dog walkers are always available. 

Don't Forget About You

Balancing family and your career can tire you out physically and mentally. There's the old saying, "You can't pour from an empty glass." So it's important to take care of yourself. 

It's okay to ask friends and family for a helping hand in taking care of the kids so you can have some time to do things for you.

Use that calendar we mentioned above to schedule some self-care or time for the hobbies you enjoy. And if you find yourself with an open time slot, that doesn't necessarily mean you should fill it, leave some space to breathe. 

Give yourself some of the love you are constantly giving to others. You are a wonderful Parent and a terrific Nurse, so keep going - you got this! 

In order for a healthcare system to be successful in having high engagement, job satisfaction and retention, the Nursing workforce should be able to combat the stressors of the job and burnout.

Nurses can better accomplish this by having help from peer support groups and mindfulness programs.

According to a report from the National Academy of Medicine (NAM), between 35% and 54% of Nurses and Doctors experience burnout. Among medical students and residents, it is as high as 60%.

Symptoms, the NAM report said, include emotional exhaustion, cynicism, loss of enthusiasm and joy in their work and increasing detachment from their patients and the patients’ ailments. The problem has been linked to higher rates of depression, substance abuse and suicide.

Many institutions are implementing stress management and self-care programs to provide caregivers with easy-to-use tools and resources to build their resilience and help them cope.

The Cleveland Clinic Abu Dhabi implemented a new mindfulness program known as the ‘Compassionate Intension Program.’ The sessions introduce caregivers to mindfulness as a wellness tool they can utilize in both their workplace and personal lives. Currently, there are three sessions in place:

• In Tune Tuesdays: Held biweekly, ‘In Tune Tuesdays’ are 20-minute classes designed to further educate attendees on mindfulness and how to improve mindfulness in their work environment. The classes are held at three different times to accommodate caregiver schedules.
• Mindfulness Rounding: Also a biweekly activity, ‘Mindfulness Rounding’ features a team of mindfulness experts who visit clinical units. The experts conduct learning huddles and one-on-one conversations with caregivers, sharing quick tips. Their pocket cards or guides offer information on easy-to-implement mindfulness techniques.
• Introduction to Mindfulness Workshop: This 8-week workshop, featuring 1-hour weekly sessions, was developed around the evidence-based standards of mindfulness experts, including, Jon Kabit-Zinn, PhD, of the University of Massachusetts Medical School, Center for Mindfulness, and Richard Davidson, PhD, of the University of Wisconsin’s Center for Healthy Minds and Oxford University’s Mindfulness Center. It offers a deeper dive into various mindfulness techniques.

Johns Hopkins Hospital, Pediatric Nurse, Cheryl Connors, RN, MS, created a peer program to provide immediate support for health providers affected by stressful cases.

The Resilience in Stressful Events (RISE) program was developed with a Pediatric Chaplain, a Patient Safety Director, a Doctoral Student, and General Internist Albert Wu, MD, FACP.

According to the American College of Physicians, the RISE program provides a team of 39 peer responders who volunteer their time to support those who call the service. RISE team members include Nurses, Doctors, Nurse Practitioners, Respiratory Therapists, Pastoral Caregivers, and Social Workers. They undergo didactic, video-based, and role-playing training.

The team has been called by more than 700 Johns Hopkins employees. The hospital previously had a program offering free professional counseling but, Ms. Connors said, “They actually prefer somebody who knows what they're going through—another health caregiver who can relate—and when they need it, not a week later.”

As supporters of patients and their families, Nurses deal with a lot of stress. Health systems can help their Nurses by surrounding them with support and offering them the tools to overcome and cope with stress so they can provide the best care for their patients and for themselves.