5-Minute Stress Management Techniques Every Nurse Needs to Know

In the fall of 2013, I was hired as a new graduate nurse in a busy Medical-Surgical Intensive Care unit. I was excited to begin my career as an ICU nurse and was fortunate to have the opportunity to work as an RN in the same unit where I had worked as a certified nurse assistant during my last two years of nursing school. It didn’t take long before I realized that although nursing is rewarding, it can also be very stressful! At that time, I was also working the night shift, and the lack of sleep made me even more vulnerable to stress.

I’ve been a nurse for over 12 years, but it wasn’t until I had been a nurse for six years that I realized the importance of incorporating relaxation techniques into my daily or weekly routine.

In this post, I’m sharing five 5-minute stress management techniques that are perfect self-care strategies for reducing stress and have been game-changers. 

Wellness Tip: Take a Mini Self-Care Pause: Taking a mini self-care break during busy and long shifts can work wonders for your mental health. As nurses, our job requires mental and emotional energy, which can be depleted over time. Taking a quick break to check in with yourself and practice stress-relieving techniques can help you refocus and manage stress more effectively. These pauses are about being intentional with your time, allowing yourself the space to reset before diving back into work.

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 1: Deep Breathing Exercises (1-2 minutes)

I learned this technique in 2021 from my therapist during a time when I was battling severe anxiety and daily panic attacks. When I first heard about it, I was skeptical, but I quickly realized how beneficial it is. After performing the deep breathing exercises a few times, I noticed a shift within me from anxious to relaxed. 

Benefits: Reduces heart rate and calms the nervous system, creating relaxation within the body. 

How to perform deep breathing exercises: 

1. Sit or lie in a comfortable position.

2. Close your eyes ( I like to close my eyes because it allows me to focus on my breathing and not the distractions around me). 

3. Perform breathing exercises slowly (Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds) and repeat.

   1. I repeat about 2-3 times. 

      
      

 2: Quick Guided Visualization (1-2 minutes)

Guided visualization is another helpful technique for reducing stress. I like to combine it with deep breathing exercises because they help you focus your mind away from a stressful environment and into a peaceful one, thus helping you achieve a sense of calmness. I visualize myself walking on the beach at sunset, with birds flying in the air, and the sound of ocean waves. If you can, try to find a quiet place to perform this technique.

Benefits: It provides a mental break from the clinical environment, reducing stress and tension. Promotes relaxation by engaging the senses and calming the mind

How to perform visualization:  

1. Close your eyes and imagine a peaceful scene—a beach, forest, or your happy place. 

2.  Focus on sensory details, such as the warmth of the sun, the sound of waves, or the scent of pine trees. 

3. Perform deep breathing exercises as you immerse yourself in this mental escape.

   
   

3: Muscle Tension-Relief Stretches (2-3 minutes)

I don’t know about you, but I tend to hold tension in my neck and shoulders when stressed. This causes the muscles to feel tight and uncomfortable. Here are a few stretches I like to do to help relieve tension in these areas.

Benefits: Relieves muscle stiffness from prolonged standing and repetitive movements. Increases circulation, reducing fatigue. Enhances flexibility and prevents injury

How to Perform Tension-Relief Stretches

1. Neck Rolls: Slowly roll your neck clockwise for 15 seconds, then counterclockwise for 15 seconds.

2. Shoulder Rolls: Roll shoulders forward for 10 seconds, then backward for 10 seconds to release upper body tension.

3. Upper Back Stretch: Interlace fingers and stretch arms forward, rounding the back to relieve shoulder tension.

   
   

 4: Positive Affirmations or Gratitude Check-In (1-2 minutes)

When we're having a stressful shift or a hard day, our minds can sometimes focus on negativity, and we may even start to have negative thoughts. Taking just 1-2 minutes to pause and repeat positive affirmations (positive self-talk) or a gratitude check-in can help you turn those negative thoughts into positive ones. 

Benefits: Promotes a positive mindset and reduces feelings of burnout. It helps shift focus from stress to appreciation. Encourages resilience and boosts self-confidence

How to perform Positive Affirmations:

1. Silently repeat uplifting statements to yourself, such as “I am strong and capable” or “I am making a difference today.” You can also say, “Today has been a challenging day, but I will get through it.”

How to perform a Gratitude Check-in: 

1. List three things you are grateful for, either mentally or in a quick note on your phone. It can be any three things you are grateful for (i.e., at your job, family, friends, personal life). Try to be as specific as possible.

   
   

Section 5: Hydration  (1 minute)

Staying hydrated during a busy shift can be challenging, but it is crucial to prevent dehydration. Dehydration can lead to headaches and fatigue, and amplify the negative impacts of working in a stressful environment. It can be easy to forget to drink water, but prioritizing hydration is a small act of self-care that hugely benefits our overall health.

Benefits: Proper hydration helps your body function more efficiently and improves your overall well-being. It also balances your mood and energy levels, making it easier to handle stressful situations.

How to prioritize hydration: 

1. Carry a Reusable Water Bottle: Keep a water bottle on hand throughout your shift to make drinking water easy and convenient. Opt for a bottle that helps you track your intake throughout the day to ensure you stay on track.

2. Infuse Your Water: If plain water feels boring, add some natural flavor with slices of lemon, cucumber, or berries. This is a great way to make drinking more enjoyable and help you meet your hydration goals.

   
   

As nurses, our days are filled with challenges, long hours, and constant movement. But that doesn’t mean you have to sacrifice your mental well-being. By incorporating these five-minute stress relief techniques into your daily routine, you can take control of your stress levels and nurture both your mind and body. Whether it’s a quick breathing exercise, staying hydrated, or taking a moment for self-care, these small actions can make a significant difference in helping you stay calm, focused, and resilient.

Remember, caring for others is essential to your role, but caring for yourself is just as important. By prioritizing these simple yet effective techniques, you’ll be better equipped to handle the demands of your profession while maintaining your own mental and physical health. So, take a moment to pause, breathe, and hydrate—you deserve it!