How Nurses Can Practice Mindfulness During a Busy Shift

Depending on your department, your nursing job can be a high-stress or fast-paced environment. This may often cause nurses to feel anxious, overworked, and burned out. One way to manage these feelings is to incorporate mindfulness into your daily routine and throughout your shift. 

Mindfulness is about focusing awareness on the present moment,  including thoughts, emotions, bodily sensations, and the environment. The benefits of mindfulness have been proven to reduce stress levels and enhance emotional resilience. One of the great things about this technique is that it can be practiced anywhere.

Here are a few ways to start practicing mindfulness today! 

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1. Start Your Shift with Intention

Before you start your shift, take a few deep breaths and set a positive affirmation for the day (e.g., “I will have a great day today”). This will help your mind and body enter a calm state, and this is a great way to start your day with positive thoughts. 

2. Use Your Breath as an Anchor

Perform deep breathing exercises throughout your shift (Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds) and repeat. You can perform this exercise anywhere, such as while washing your hands, preparing medications, or looking for supplies in the supply room. 

3. Practice Mindful Listening with Patients and Colleagues

Mindful listening involves giving your full attention without rushing to respond. This can be challenging, especially with call lights ringing, cardiac alarms sounding, and the task list circling through our minds. This technique is important because it establishes clear communication and fosters trust, as well as deeper connections.

Here are some ways you can practice mindful listening:

1. Make eye contact and acknowledge emotions without internal judgment.

2. Take a moment to absorb and process what’s being communicated.

3. Reflect and Clarify: Summarize or paraphrase the speaker's words to ensure accurate understanding and show engagement.

   
   

4. Engage in Mini Mindfulness Moments

Incorporating mini-mindfulness moments into daily life can increase calmness, improve focus, and create a greater sense of well-being.

1. Sensory Awareness: Pause to notice five things: the sights, sounds, smells, tastes, and textures around you. Engaging your senses can anchor your mind and enhance your connection to the present. This exercise works very well in times of high stress or anxiety. 

2.  Take a moment to conduct a quick body scan and see if you are holding any stress or tension.  You might notice tension in your shoulders or tightness in your jaw. 

   
   

5. Reframe Stressful Situations

When you feel overwhelmed, pause and take a moment before responding. This will help you manage your emotions and communicate clearly. One thing you can say is, “ I need a moment” or “I need to step away; I will be right back. This will give you time to reset, take a deep breath, and think about the situation. Use positive affirmations to shift mindset (e.g., “I am doing my best with what I have.”).

6. Take Advantage of Breaks

If you have time during your lunch break, step outside for fresh air and sunshine. Sunlight triggers the release of serotonin, leading to an improved mood. Bring your headphones for an extra mental health benefit. Listen to calming music or your favorite tunes that put you in a good mood. 

7. End Your Shift with Reflection

After your shift, take a moment to journal and acknowledge what went well, allowing yourself to let go of stress. If you need some ideas, check out my 19 Journal Prompts to Help You Clear Your Mind and Recharge post. You can also develop a post-work routine, such as taking deep breaths, stretching, or listening to a calming playlist, to help shift out of work mode.

Incorporating mindfulness into daily nursing routines provides a simple yet effective approach to managing stress and anxiety, as well as preventing burnout. Strategies such as setting intentions, focusing on breathing, practicing mindful listening, engaging in mini-mindfulness moments, and reframing stressful situations can enhance mental well-being. 

Find what works best for you to incorporate mindfulness. Please share your favorite mindfulness techniques or how you incorporate them into your shift or work routine.