5 Strategies to Put Your Mental Health First as a Nurse

Are you feeling unhappy or anxious in your work as a nurse? If you said yes, you're not alone. Nurses' mental health is at an all-time low, especially now two years into the seemingly endless COVID-19 pandemic. Burnout, anxiety, depression, compassion fatigue, and trauma are becoming more common among nurses and only worsening with the pandemic and the nursing shortage.

The nursing shortage 

Every year in the U.S., 188,000 nurses graduate from school and enter the workforce, with 33% (62,000 nurses!) leaving after only two years. There will be one million open jobs for nurses by 2023 because of the mass exodus of resignations during COVID.

So what can you do to prevent this from happening to you? Whether you're a nurse already suffering from burnout or not, putting your mental health first is the answer! So many nurses, when surveyed after leaving their jobs, say that they left because of burnout or other mental health issues. 

Strategies to put your mental health first 

Most nurses would describe themselves as very empathetic people. Highly empathetic people often ignore their own needs to take care of others. Does this sound like you? Most nurses will answer that question with a resounding yes. But now, it's time to put you and your mental health first. But, with the constant overworking we do as nurses, how is this even possible? 

Here are some ways for you to start putting your mental health first.

1. Regular self-care practices and rest 

Self-care is not selfish! This is important for you to remember because you can't take care of your patients if you haven't taken care of yourself. Getting enough sleep, exercising, eating healthy, and genuinely taking care of your mind and body are the first steps to better mental health.

Self-care for the mind is also important. Doing things like hobbies, reading, writing, or whatever you like to do can relax your mind and help you express yourself creatively. 

1. Create your circle of trust 

Positive relationships have not only been shown to improve mental health but also to lengthen our lifespans. Having a few people you can always depend on is important to avoid feeling  isolated. Find that BFF of yours, outside of healthcare, and spend some time with them regularly! 

It's essential to make sure you can describe your relationships as positive. Take a good look at your relationships. If any of them are negative (i.e., you dread seeing them, you feel worse after seeing them, etc.), remove them from your life.

1. Establish boundaries 

Boundaries can be vague and difficult for many people to understand. Still, they simply mean parameters or rules you set in your life, and these rules are what you will say yes and no to. 

Saying no is an important but challenging boundary for nurses since we’re  often overworked or pressured into overtime. Remember that "no" is a complete sentence. 

Here are a few ways you can say no without feeling any guilt:

1. "I'm uncomfortable with that."

2. "Not at this time. I need my time off."

3. "I already have plans or another commitment."

4. "This isn't right for me."

Setting boundaries is a way to prevent burnout from occurring in the first place, so learn to say no! 

4. Practice mindfulness and gratitude 

Mindfulness and gratitude are ways to keep your mind in the present and focused on the positives. Regular gratitude practices make you happier! So start keeping a gratitude journal you can read or write in every day. 

Mindfulness keeps you in the present instead of being anxious about the future or depressed about the past. Adding in daily meditation or a daily mindful walk can keep you focused on the moment. 

5. Notice your self talk 

Notice what your inner dialogue is saying to you every day. Good mental health comes from a strong foundation of self-acceptance and self-love, which always starts with how you talk to and treat yourself. 

As nurses, we need to start putting our mental health first to prevent worsening burnout and nurse turnover rates. These strategies are easy to do and can protect thousands of nurses from leaving their jobs this year. 

Start doing these things yourself and model them for your colleagues. Start wellness groups at your facility  to spread the knowledge to heal as many nurses as possible, and to prevent this crisis from worsening. Start slow and implement just one practice this week and notice the difference it makes for your mental health. Every nurse is deserving of happiness and fulfillment in their lives and jobs, including you.