Creating a Post-Shift Decompression Routine for Nurses

 Due to the mental and physical toll that nursing can take, having a decompression routine after work can help prevent burnout and improve overall well-being. I have struggled for years to create a post-shift decompression routine. I have had moments where I am very consistent and get thrown off, and before I know it, I am back where I started. Along the way, I have learned to be patient and strive for improvement, not perfection.

 I’m sharing with you some tips I have learned along the way that I wish I had known when I was a new nurse. These tips helped me develop my post-shift decompression routine. 

1. Why You Need a Post-Shift Decompression Routine

• Reduce stress levels and prevent burnout: Nursing is a high-stress job with long shifts, emotionally charged environments, and constant decision-making. The stress can accumulate without a routine to unwind after a change, leading to burnout, fatigue, and emotional exhaustion.

• Improving Mental Health and Emotional Well-Being: Nurses often experience compassion fatigue, trauma, and stress from witnessing suffering, making it difficult to "leave work at work." A dedicated post-shift routine is the best way to create a boundary between work and home life. It improves mental health by allowing them to process and release negative emotions rather than carry them forward.

  
  

Step 1: Transitioning Out of Work Mode

• Leaving Work at Work: Mental strategies to avoid bringing stress home, such as telling yourself, “I’m done for the day,” as you clock out or visualizing yourself closing a door to your job after clocking out or leaving for the day. 

• End-of-shift rituals: Simple actions before clocking out (e.g., taking deep breaths, reflecting on things you are grateful for, or reflecting on wins from the day)

• Commuting as a Transition Tool:

  • If you have a longer commute, take advantage of this time by listening to calming music, podcasts, or silence. Recently, I have started listening to audiobooks, and I have found them helpful for taking my mind off work. 

    
    

Step 2: Unwinding Physically

• Hydration and Nourishment: Staying hydrated during your shift can be challenging, so it's crucial to make refueling after a long shift a priority. 

• Stretching and Gentle Movement: Perform some light stretching or briefly walk. If you notice tension in your shoulders or neck, take a moment to focus on stretching those muscles to release the tension. 

• A Relaxing Shower or Bath: Taking a bath or shower when you get home from work is a great way to experience the power of water therapy in washing away the day’s stress.

  
  

Step 3: Mental and Emotional Reset

• Journaling or Brain Dumping: Releasing lingering thoughts from the shift.

• Mindfulness and Breathing Exercises: Deep breathing, meditation, or guided relaxation.

• Disconnecting from Screens: Avoiding work-related messages and limiting social media before bed. To help you create a routine, set a timer on your phone to silence all your apps at a specific time. 

  
  

Step 4: Establishing a Nighttime Routine

• Creating a Sleep-Inducing Environment:

  • Comfortable bedding, calming scents, or blackout curtains. 

• Setting a Wind-Down Routine:

  • Reading a book,  listening to calming sounds, or engaging in a low-stimulation activity.

    
    

Alternative Decompression Activities depending on when your shift ends:

•  Meeting up with friends, calling a loved one, or attending a fitness class.

• Solo walks or artistic hobbies (painting, sewing, knitting). 

• Spending time outdoors, such as hiking, biking, walking, and gardening. Hikin

  
  

Here is an example of a decompression routine: 

Before leaving work, tell yourself, “I’m done for today”.

Set a timer for 5 minutes: Sit in your car for a few minutes to take deep breaths or journal any lingering thoughts from the day.

On your way home, listen to a podcast, your favorite music, an audiobook, or call a friend or family member. 

Once you get home, take a relaxing shower or bath to wash away the day. 

An hour before bed, disconnect from screens and spend time doing a relaxing activity.   

Creating a post-shift decompression routine is essential for maintaining physical, mental, and emotional well-being. Implementing simple yet effective practices to unwind after each shift can help reduce stress, improve sleep quality, and protect against burnout. Whether through physical relaxation, mindfulness, or disconnecting from work, these routines enable you to reset and recharge, ensuring you can continue to provide compassionate care while maintaining your overall well-being. 

Remember, self-care isn't selfish—it's necessary. Find a routine that works for you and prioritize your well-being. Your mind and body will thank you for it.

Share your favorite decompression techniques in the comments, or sign up for wellness tips via our monthly newsletter!