Nurse mental health and nurse burnout aren’t just buzzwords– they are incredibly real and widespread experiences that can have a tremendous impact on your well-being. 56% of nurses report burnout, and even more feel significant stress due to their careers. These numbers matter. Nurses are intelligent, empathetic and extraordinary individuals, and it’s long past time we see these trends improve.  

So, what can we do about it? This article is filled with effective and actionable tips for stress management, mental health resources, and information on why mental health is vital to nurses as individuals and as professionals. Ready? Let’s talk.  

Why Mental Health is Vital for Nurses and Patient Care

We know we don’t have to tell you this– but nursing is hard. Really hard. Understanding the importance of mental health in nursing is the first step toward creating a fulfilling, sustainable career where nurses and patients can thrive.

Long hours, irregular schedules, and massive emotional stressors in a high-stakes environment can lead to physical and emotional exhaustion, plus other mental health struggles. Your mental health is crucial to patient care, job satisfaction, burnout prevention, and more. Let’s look closer:

• ❤️‍🩹 Nurse well-being: While every job will have its challenging moments, having work stress constantly and heavily impacting your day-to-day life is not normal. And it’s not your fault– you likely feel this way because you are a caring, emotionally intelligent, and hardworking person. 

If you frequently feel anxious, depressed, drained, or unable to “turn off” work-related thoughts long after you’ve clocked out, it may be time to take a look at your mental health and well-being. Keep reading to find our tried-and-true tips further down!  

• 🩺 Patient Care: One of the most significant ripple effects of nurse mental health is related to patient care. If you are running on empty, it doesn’t just mean that your coffee mug is drained– your ability to think clearly, make sound decisions, and show up with the dedication and compassion your patients deserve will also be affected. 

A study in the Journal of American Critical Care finds that nurses with higher indicators of mental health report fewer clinical and medical errors. Nobody goes into nursing with the intent to make a mistake– tending to your mental health will strengthen your nursing practice.  

• 😊 Job Satisfaction: Mental health and burnout are strongly linked to nurse job satisfaction.  And when we talk about job satisfaction, we’re digging deep. We’re not just talking about feeling tired or cranky at the end of a tough shift– we’re talking about your work environment leading you to dim or lose the spark that made you want to be a nurse in the first place.   

When nurses are overwhelmed and burned out, it affects their well-being and the care they provide. You work in a challenging field, but you are also a human who deserves satisfaction and stability in your career. Ignoring mental health leads to burnout, increased turnover rates, and even causes nurses to leave their jobs or the profession entirely– which deeply affects both nurses and patients. 

Stress Management for Nurses: Practical Tips That Work

Now that we’ve touched on the importance and impact of mental health in nursing– let's dig into stress management for nurses. These tips may not magically make your shift less chaotic, but they will give you the tools to maintain your composure, sanity, and even your sense of humor when things get tough. Here are our favorite nurse mental health tips to reduce stress at work, at home, and during high-stakes situations. 

At Work: Stress Management for Nurses

If you feel like your nursing shift is like running a physical, mental, and emotional marathon, you aren’t alone. Here are some simple and effective ways to manage anxiety and stress in the moment. 

•  🫁 Breathing Exercises: Deep breathing or breathwork is a quick and effective way to reduce anxiety and feel more centered– think of it as a reset button for your brain and try it out if you feel your heart rate increasing or unable to unwind during or after a challenging situation.  

  • The “4-7-8” technique is a great place to start: Inhale for four counts, hold for seven, and exhale for eight. It’s super simple and decreases anxiety, lowers heart rate and blood pressure, and improves sleep. 

    

  
  

• ⏰ Micro Breaks: Even quick breaks help boost your mental clarity– think of it as a mini-mental vacation. Taking a moment or two away will help you return with greater focus, efficiency, and patience.

  • Taking a break when you feel buried in tasks, requests, and the non-stop nature of our jobs can seem impossible. Try getting off the floor for a quick 5 to 15 minutes. If you can’t– take an extra moment in the breakroom, clean utility, or restroom. Close your eyes, do a few breathing exercises, and get back to what you were doing. 

  • If your employer provides mandated rest periods, take advantage of it! If you aren’t getting the rest periods that your job is required to give you– document it, bring it to your leadership, and if needed, take it up the chain of command until things change. If your state or employer doesn’t provide mandated break periods, advocate for this!

    
    

• 🧘 Stretching Exercises: In addition to mental rest, your body also needs recovery during your long nursing shifts. Incorporate quick stretches at the nurse's station, breakroom, or any quiet area to help relieve stress and fatigue.

  • Neck Stretch: Start by standing straight and place one hand on your lower back and the other on your head. Gently pull your head to the side, holding for 15-20 seconds, then switch sides. This stretch benefits your neck, shoulders, and core.

  • Chest + Shoulder Stretch: Begin standing straight, and extend your arms to the sides with thumbs pointing backward. Arch your back and squeeze your shoulder blades together. Hold for 10-15 seconds, then release. This stretch helps alleviate back, shoulder, and neck pain common in nursing.

    

At Home: A Focus on Self-Care

It’s important to continue to tend to your mental health at home, and tuning up your self-care routine is a great way to do this. These tips can positively impact your mental health at work and in other areas of your life. 

• 🧱 Work-Life Boundaries: Make it a point to really be off work when you are not there. You deserve your time away to recharge and focus on the people, hobbies, or activities you enjoy– whether that is a workout, bubble bath, dinner out, Netflix show, or quality time with loved ones. 

Set boundaries by avoiding work emails and requests during your time off, and remember that the hospital will continue without you.

• 🏋️‍♀️ Physical Activity: Exercise is one of the greatest stress relievers available, but it can be hard to get motivated after a long and tiring shift. Start small by getting outside for a quick walk or gentle yoga class if you are feeling run down.

Find a form of physical activity you enjoy, and spend a little time each week doing it. Movement is a powerful way to release stress and anxiety from your body– think of how great you felt after your last sweat session and use that to find motivation on the days you aren’t feeling it. 

• 😴 Sleep Hygiene: Getting quality sleep is imperative to your mental health and ability to function at work and in life. Create a calming bedtime routine that you enjoy, and remember these tips:  

  • Prioritize 8-10 hours of sleep when possible. 

  • Limit your screen time as much as you can. Blue-light glasses at work can be a huge help– many night-shift nurses swear by them!

  • Cut down on caffeine before bed– you may have to skip that 0400 or 1600 coffee you use to power through the last few hours of your shift. Try energizing with a micro break or quick stretch session instead!

Navigating High-Stress Periods

High-stress periods are inevitable in your nursing career, and having the right mindset and tools to navigate them makes all the difference. Here are our tips to help with emergencies, staff shortages, and more. 

• 🚨 Handling Emergencies: Remember that breathwork! Take a deep breath and collect yourself when responding to a code, emergency, or stressful situation. Focus on the situation at hand, trust your training, and remember that you are part of a team. Debrief and discuss the situation with your team or a trusted mentor as needed. 

• 👨🏽‍⚕️ Short-staffing: Stress and anxiety are bound to happen when there aren’t enough nurses and assignments are heavy or unsafe. When this happens, learning how to prioritize is key. Don’t beat yourself up if you can’t get to certain things, or leave work for the next shift– it’s not your fault. Lean on your team members and follow your facility’s protocol for reporting unsafe staffing if this is a continued issue or trend. 

• 🤯 Tense situations: It's easy and understandable to feel overwhelmed by patients and families who have unrealistic expectations or are just plain rude or mean. When this happens, lean on your coworkers, practice a few stress relief techniques, and know that these moments are temporary. 

And remember– you never have to tolerate abuse. While being cranky or rude sometimes happens, if a patient or family is crossing the line from being difficult to verbally or physically abusive, follow your facility policy for reporting and escalate to get the support you need. 

Mental Health Resources for Nurses

One of the best parts of the nursing community is that you don’t have to navigate mental health challenges or burnout alone. You have a great community of colleagues, plus the Rubie community to lean on! Here are some of the best places you can find helpful and effective mental health resources for nurses.  

• 🫶 Free and Low-Cost Resources: Online and in-person peer and professional support is available at minimal to no cost. 

  • Don’t Clock Out: A mental health non-profit founded and led by healthcare workers dedicated to supporting our community through the impacts of moral distress.

  • Rekindled Nurse: Helps nurses stay in the profession and stay well through resources, community, and support in every stage of nursing. 

  • The National Alliance on Mental Illness: NAMI offers peer support for nurses and other healthcare providers.  

  • The Suicide & Crisis Lifeline: If you feel like you are drowning or having thoughts of self-harm or suicide, reach out for immediate support. 

    
    

• 🤳 Digital Mental Health Tools: Therapy and mindfulness apps are super convenient if you're tight on time or don’t like in-person visits. These apps range from no cost, to manageable monthly subscriptions or fee-for-service sessions. 

  • Therapy Apps: Brightside, Talkspace, and Headspace all offer a wide range of services and plans. 

  • Mindfulness Apps: Calm, Insight Timer, and The Mindfulness App are great ways to explore meditation and mindfulness to help you unwind.

    
    

• 🏥 Employer-Provided Programs: Many healthcare organizations and hospitals provide EAPs that include low-cost or free counseling, therapy, and mental health resources for nurses. 

  • IEAPS are confidential and may apply to other family members, too. 

  • Your employer may also offer stress management training or other wellness initiatives– check with your hospital, benefits provider, or HR to see what is available.

  • Don’t hesitate to use the resources available to you. Seeking support is a sign of strength, not weakness. 

    
    

• ❤️‍🩹 Professional Mental Health Support: Many caring, talented professionals are available to help you if you are seeking professional support. Here are our favorite picks that focus on the unique challenges nurses face:  

  • Debriefing the Front Lines: Provides structured debriefing for single incidents, Cumulative Care Taking Trauma, emotional wellness offerings, and sobriety support. 

  • The American Nurses Foundation: Offers programs targeted at nurse well-being and peer and leadership support. 

  • BetterHelp: Take advantage of BetterHelp’s “find a therapist” function to connect with a therapist who specializes in the care of healthcare providers or who clicks with what you are experiencing. 

Nurses Mental Health- The Bottom Line 

One of the best parts about nursing is that you are never alone– you will experience some incredible moments as a nurse and endure extremely challenging ones as well. The importance of mental health in nursing cannot be overstated– it directly affects job satisfaction, patient care, and overall well-being.  

Keeping your mental health and well-being a top priority is vital for yourself, your patients, and the healthcare system. We hope you can use some of these stress-management techniques and resources! Your job is tough- but you make an extraordinary impact on the lives of the patients you care for. 

Ready to take action? Join the Rubie Community to connect with other nurses, share your story, or start a conversation about nurse mental health. Tears, laughter, and everything in between- we’ll be here for it all with you. See you there!