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Managing Stress & Self-Care

Nurses make up the bulk of the healthcare workforce and are natural problem-solvers and innovators. We therefore stand out as indispensable at any time. Ongoing stress and trauma can impact your mental health, safety, and ability to provide the best possible care. Taking steps to manage your stress is just as important as taking care of your physical health!

Important Reminders for Nurses

You will have reactions, such as anxiety, stress, or grief, when you encounter increased and persistent stressors.

Exercise self-compassion – almost everyone impacted by an emergency will experience psychological distress.

Experiencing excessive stress or other mental health impacts is not a sign of weakness.

It is easy to play up the importance of self-care to our patients while downplaying it to ourselves. Resist that urge. Give yourself permission to schedule even a few moments for self-care each day.

Help is available if symptoms you are experiencing impact your ability to provide care to your patients and your family in the same way you did before the pandemic.

Connect with your purpose: Acknowledge the crucial and noble work you are doing.

Create ongoing supportive connections with your colleagues to help validate and normalize your experiences.

Coping with Moral Distress

Nurses might encounter circumstances that may cause moral injury. Symptoms of moral distress include self-criticism and intense feelings of shame, guilt, or disgust. It can also contribute to depression or post-traumatic stress disorder.

Early support is key for addressing moral distress. Strategies include team support to discuss the challenges of providing care for patients, regular contact from supervisors, briefing on moral injuries, and more. More information about identifying and coping with negative moral effects.

Warning Signs of Excessive Stress

Below are symptoms you may experience if you are under excessive stress. If these symptoms last for more than 2-4 weeks and/or interfere with your relationships, work or daily functioning, you may need to seek care.

Warning Signs of Excessive Stress


Tips for Managing Your Stress

Acknowledge and Understand Your Reactions
  • Appreciate that you will have reactions, such as stress, anxiety, and grief, when enountering increased and ongoing stressors.
  • Exercise self-compassion and recognize that almost everyone impacted by an emergency will experience psychological distress. These reactions are by no means an indication of weakness.
  • Understand that as a nurse, you are vulnerable to secondary traumatic stress.
  • Know that you may also experience moral distress if you have to make difficult care decisions.

Activate Your Parasympathetic Nervous System to Combat Stress
  • Practice breath awareness
  • Eat regularly scheduled meals and avoid foods that increase inflammation in the body.
  • Use a daily routine to prepare for bed in order to promote quality sleep.
  • Try a mind-body practice like mindfulness or yoga.
  • Maintain your face-to-face connections through the technology channels available to you.
Be Aware and Monitor Your Wellbeing
  • Check in with yourself and monitor for the common physical and mental warning signs of extreme stress (see table above).
  • Contact a provider if these symptoms impact your ability to provide care to your patients and your family in the same way you did before the pandemic.
  • If you feel overwhelmed by sadness, depression, anxiety, or hopelessness, call 911 or 1-800-985-5990 (SAMHSA Disaster Distress Line), or text TalkWithUs to 66746. You can also call and text 988, the Suicide and Crisis Lifeline. Veterans can also call 988, then press 1; chat online, or text 838255.

Take Time for Your Mental Health
  • Create ongoing supportive connections with colleagues who can validate and normalize your traumatic experiences.
  • Schedule time for self-care, such as talking with a friend, reading a book, journaling, or meditating.
  • Give yourself permission to take just a few moments for your mental health – even if you feel like you cannot take time away.
  • Seek out a trained mental health professional to help ensure that you are acknowledging your stress or trauma, processing it and have the support you need to manage the lasting impacts over time.

Access Help

If you are in an emergency such as thinking of suicide or hurting yourself, or you know someone who is, call 911.

Find a mental health professional:

  1. Contact your insurance provider to get information about your options, including referral information, coverage, and providers in your network.
  2. Once you have found a professional, call to schedule an appointment. If no appointments are available, join the waitlist.
  3. Ask questions! There is no one-size-fits-all approach to mental health. Finding what works for you may take time.
  4. Build a relationship. This connection is there to support you in your wellness.

For more information on finding a mental health provider, download this guide.

Call or text one of the Hotlines below for immediate response: