7 Tips For Dealing With Anxiety as a Nurse

Nurses have more stress than ever before, and anxiety may accompany it. Anxiety is worry whispering in your ear, "did you forget to give that medication?" A menace you learn to live with - "did I miss something?"

While fear can keep us safe from dangerous situations, anxiety is that constant nagging worry about events that haven't happened. It can steal your joy in the present moment when you're at home and cloud your judgment at work. 

According to one study, over 40% of nurses evaluated had elevated stress, anxiety, and worry. Thoughts can swirl endlessly after your shift has ended. How can you manage your anxiety, so you feel collected and confident? Addressing anxiety as a nurse ultimately starts on your days off, when you are (hopefully) in a lower-stress environment than work. By learning to manage your anxiety at home, you can transition those practices to work - and navigate more stressful situations. 

7 Key Steps to Manage Anxiety at Work

1. Step away

Sometimes you just need a moment to collect your thoughts. Maybe a physician or family member was rude, and you're dreading your next encounter. Or another nurse called you out on something, and it feels like they are just watching you for mistakes. Could it all be in your head? It helps to take a moment and get some perspective. Have someone watch your patients or let your supervisor know you are taking a quick break, and head somewhere private - like the break room, bathroom, or an empty office. Take a brief moment for a few deep breaths and practice self-kindness. 

2. Focus on your breath

The beauty of focusing on your breath is it brings you into the present moment. Anxiety is fear projected into the future, so being able to hone in on the here and now can be extremely helpful. It's also a handy tool that can be used anytime, anywhere, because your breath is always with you. Try this grounding yogic breathing technique called "box breathing," also used by the US Navy Seals. 

Box or Square Breathing Technique

• Breathe all the air out on your exhale

• Inhale deeply for 4 seconds

• Hold for 4 seconds 

• Exhale for 4 seconds

• Hold after your exhale for 4 seconds

This will help to ease anxiety, lower your blood pressure, and help you relax. Repeat as many times as you need until you feel more in control of your breathing and thoughts.

3. Identify your triggers

What makes you anxious at work? It's a big question, but getting to the root will help you deal with your anxiety. Maybe you constantly feel overwhelmed after getting report; starting your shift with that pit of dread in your stomach because it's so much to take in. If so, consider coming in a little early to look up your patients, so you feel more at ease during shift report; take fewer notes and spend more time actually listening and processing. 

4. Question anxious thoughts

Sometimes, our minds can get the best of us. Thought patterns can be deeply ingrained but not always accurate or helpful. Where can you challenge the types of anxious thoughts throughout your day? Again, starting at home - when you aren't working or in a stressful environment - is helpful to get some practice under your belt. Ask yourself, is this objective information? What are the facts? These questions can reset your thoughts to focus more on the here and now, looking at data - something nurses are great at!

5. When in doubt, walk it out

Simply put, moving your body can help to lower anxiety and stress levels. Exercise helps with sleep, boosts memory, and lowers stress levels. Not to mention the myriad of other benefits movement has for your body. If you're feeling stressed or anxious at work, sometimes a walk outside or a few rounds of stairs is enough to get you focused on something other than what is worrying you. Like box breathing, a quick adrenaline boost from moving your body helps reset those anxious thoughts. 

6. Schedule time for worry

It might seem counter-intuitive but scheduled "worry time" helps put the worry out of your mind. You might take a few minutes while packing up your things at the end of your shift and let your mind wander to whatever is making you anxious. Visualize putting those worries into a box and closing the lid when you reach the end of your time limit. This can be done before you leave, in the car before you start driving, or once you've reached home and had a chance to settle in. Just make it a priority to get done before you climb into bed for the night. 

7. Talk to someone

The stigma around therapy is almost nonexistent these days, and the barriers to getting help are becoming less and less. There are so many options, including:

• Talking to a friend or colleague 

• Finding an in-person therapist

• Utilizing an app-based service like BetterHelp

• Seeking out mental health services through your employer

Being able to verbalize your fears will lessen them. Mental health professionals are trained in specific techniques for various situations. They can get you on the path to feeling less anxious and more in control of your present.

Key Takeaways

Sometimes, the answer might be taking a step back to look at the environment you are working in. Do you feel like it's impossible to even sit down and chart, let alone take a few deep breaths? It may be that you have the tools to manage your anxiety, and you just aren't being given the space to use them. Consider having a conversation with your supervisor or manager about how you're feeling. Depending on how that conversation goes and how your feedback is received, you can plan for whether your current work situation is conducive to your mental health.

Remember, it's ok to take a step towards something lower stress or more supportive. These tips can help you manage your anxiety so you can show up better at work and home. You are in charge of your nursing career and mental health!