Self-Care for Nurses: 5 Daily Habits to Reduce Stress & Prevent Burnout
Everyone agrees nurses are some of the most compassionate, hardworking individuals—but the job is exhausting.
Long shifts, high-pressure environments, and the constant emotional toll of patient care can leave even the most dedicated nurses feeling drained.
The reality is, burnout isn’t just about being tired—it’s chronic stress that leads to emotional, mental, and physical exhaustion.
And if you don’t actively care for yourself, burnout will sneak up on you, affecting your health, happiness, and even your passion for nursing.
But here’s the good news: small, daily self-care habits can make a huge difference.
You don’t need a weekend spa retreat to recharge—just a few intentional practices each day can help you feel more balanced, energized, and fulfilled.
Here are five powerful self-care habits that every nurse should incorporate into their routine to reduce stress and prevent burnout.
1. Start & End Your Day with Journaling
Journaling is one of the simplest yet most powerful self-care practices you can adopt. It’s an outlet for your emotions, a way to process stress, and a tool for self-reflection and gratitude.
When you put your thoughts on paper, you release the mental clutter that builds up during your shifts. Plus, journaling can help you reframe negative experiences, recognize patterns of stress, and set positive intentions for each day.
How to Make Journaling a Daily Habit:
Morning Intention Setting: Before heading to work, write down:
✔ One thing you’re grateful for
✔ One intention for the day (e.g., “I will stay present with my patients” or “I will set healthy boundaries today”)
Evening Reflection: After your shift, journal about:
✔ One challenge you faced and how you handled it
✔ One small win or meaningful moment from your day
✔ One thing you’ll do for yourself before bed
🌟 Bonus: If you want a guided journal designed specifically for nurses, check out the Mindful Nurse Journal - it’s packed with prompts to help you de-stress and reflect.
2. Move Your Body (Even for Just 10 Minutes)
Nursing is super physically demanding, but that doesn’t mean you’re getting the right kind of movement. Lifting patients, standing for hours, and rushing between rooms can lead to stiff muscles, poor posture, and chronic pain.
Regular movement—especially gentle stretching, yoga, or a short walk—can help release tension, boost circulation, and improve your overall mood.
Simple Ways to Incorporate Movement into Your Day:
💪 Before Work: Do 5 minutes of stretching or yoga to wake up your body.
🚶♀️ During Breaks: Take a short walk outside, even if it’s just around the parking lot.
🛌 Before Bed: Try a 10-minute relaxation yoga session to help you unwind.
Even a few minutes of movement can help reduce stress hormones, release endorphins, and keep your body strong and energized.
3. Prioritize Deep Breathing & Mindfulness
When you’re in the middle of a chaotic shift, stress can build up fast. You might not always have time for a full break, but intentional deep breathing can be a game-changer for your nervous system.
Deep breathing lowers cortisol (your stress hormone), calms your mind, and helps you stay present—all in just a few seconds.
I’ve also created this 10 min Nurse Burnout Meditation. If you’re new to meditation, just doing it for a few minutes helps.
Try This Simple 1-Minute Breathing Exercise:
1️⃣ Inhale through your nose for 4 seconds
2️⃣ Hold your breath for 4 seconds
3️⃣ Exhale slowly through your mouth for 6 seconds
4️⃣ Repeat 3-5 times until you feel more grounded
You can do this between patients, during a stressful moment, or before bed to help reset your system. Pair it with mindfulness, where you focus on the present moment without judgment.
🔹 Quick Mindfulness Tip: Try the 5-4-3-2-1 grounding exercise if you feel overwhelmed:
✔ 5 things you see
✔ 4 things you feel
✔ 3 things you hear
✔ 2 things you smell
✔ 1 thing you taste
This simple trick helps shift your focus away from stress and back into the present.
4. Fuel Your Body with Healthy Foods & Hydration
Between 12-hour shifts and unpredictable breaks, it’s easy to rely on caffeine and vending machine snacks or Burger King after work 😳
But what you eat has a huge impact on your energy, mood, and stress levels.
A well-nourished body is better equipped to handle stress, while dehydration and poor nutrition can make burnout worse.
Nurse-Friendly Nutrition Tips:
🍎 Start your day with protein & healthy fats (e.g., eggs + avocado toast or Greek yogurt + nuts) for sustained energy.
🥗 Pack high-protein snacks like almonds, hummus & veggies, or protein bars to avoid energy crashes.
💦 Drink water throughout your shift—keep a refillable bottle nearby as a reminder.
☕ Be mindful of caffeine intake—too much can lead to anxiety and energy crashes.
Even small improvements in your diet can help you feel more energized, focused, and resilient.
5. Set Boundaries & Learn to Say No with Confidence
One of the biggest causes of nurse burnout is overextending yourself—saying yes to extra shifts, staying late, or taking on more emotional weight than you can handle.
Here’s the truth: You can’t pour from an empty cup. Saying no isn’t selfish—it’s a necessary part of self-care. I always say, SELF CARE IS THE TRUE HEALTH CARE.
How to Set Healthy Boundaries:
✔ Practice saying no with phrases like: “I’d love to help, but I need to take care of myself first.”
✔ Don’t feel guilty for taking breaks—your well-being matters just as much as your patients’.
✔ Communicate clearly with coworkers and managers when you’re overwhelmed.
Remember: Every time you say yes to something that drains you, you’re saying no to your own well-being. Protect your energy and prioritize yourself without guilt.
Take the First Step Toward a Healthier, Happier You
Self-care doesn’t have to be overwhelming—it’s about small, consistent habits that nourish your mind and body.
Start today by choosing ONE habit from this list and committing to it for a week.
And if you need an extra boost, check out this guided nurse journal to help you reflect, de-stress, and build a sustainable self-care routine.
You give so much to others—it’s time to give back to yourself. You deserve rest, peace, and joy.
Which habit are you going to try first? Let me know in the comments! Or hop on over to our Self-care by Nurses for Nurses Facebook Group for support and tips