Healthy Nurse, Healthy Nation® Guest Blog: Small Changes, Big Impact: Lifestyle Medicine Habits for Busy Nurses
Published
Nurse shares past burnout experience and journey to healthier yet manageable practices
By Kristen Neises
Nursing is one of the most rewarding careers, but it can also be one of the most demanding. Long shifts, emotional challenges, and the constant need to stay alert take a toll on mental and physical well-being. I remember facing burnout—feeling overwhelmed and emotionally drained after years of putting others first. I experienced headaches, constant fatigue, and a loss of joy in my work. It felt like I was trying to pour from an empty cup.
Then, I discovered that small, evidence-based habits rooted in lifestyle medicine could help me rebuild my resilience, find balance, and reclaim my passion for nursing. I learned that prioritizing my own health wasn't selfish—it was essential. Burnout among nurses is a significant issue, and more than ever, it's important to prioritize self-care.
Lifestyle medicine focuses on small, sustainable habits that promote overall health—such as mindfulness, movement, and social connection—offering a simple yet effective approach to combat burnout. Let me share what I’ve learned firsthand and how you, too, can integrate these impactful practices into your life.
Burnout is not just about long hours—it’s the emotional and physical depletion caused by the constant pressures of nursing, affecting resilience and overall well-being. When we neglect our own health, our capacity to care for others diminishes.
The good news is that lifestyle medicine does not require a dramatic overhaul of daily life. Small, consistent changes can create a significant impact. Let’s explore how micro-habits can help nurses care for themselves, even during the busiest of shifts:
1. Gratitude Journaling (Rewire Your Brain) Research shows that practicing gratitude can create new neural pathways that enhance positivity and resilience. Start your day or end your shift by jotting down three things you’re grateful for. This simple habit helps shift your brain’s focus toward the positive and builds long-term emotional resilience. Over time, gratitude journaling can decrease stress and increase overall well-being.
You can use any journal or even a notebook to track your gratitude.
2. Hydration Habits (Water First) Dehydration can lead to fatigue, headaches, and difficulty concentrating. Start your shift by filling a large water bottle and setting a simple goal, such as finishing one bottle before lunch. Consider linking hydration to your existing habits—such as taking a sip each time you chart or move onto a new task.
3. Movement in Minutes (“Movements Snacks”) Prolonged standing or sitting during charting can increase physical discomfort and impact circulation (Tremblay et al., 2017). Incorporate small movement bursts, like marching in place, stretching your arms overhead, or doing bodyweight squats, even for just a minute. You can set a timer or use break times as cues to move. Additionally, using resistance bands at your station for a few seconds can help activate your muscles and improve blood flow.
4. Nutrition on the Go Healthy eating doesn’t have to be complicated. Plan portable, nutritious snacks to fuel your energy during long shifts. Options like protein-packed Greek yogurt, mixed nuts, and veggie sticks with hummus provide sustained energy and keep blood sugar stable. And yes, while the peanut butter and crackers from the refreshment stock might be tempting in a pinch, they are not the healthiest option!
5. Mindful Reset Break (Ground and Refocus) Take a mindful reset break during your shift. Use grounding techniques like noticing five things you can see, hear, and feel to stay present and lower stress levels. Combine this with a brief sip of water or stretching for maximum impact.
6. Mid-Shift Reset with Yoga Nidra and Bilateral Stimulation A short yoga nidra session (even 5–10 minutes) can promote deep relaxation and reset your nervous system. Pairing this with bilateral stimulation music or nature sounds can help calm your mind and enhance focus.
Find a free yoga nidra session on YouTube. Here’s one of my favorites (https://www.youtube.com/@SarovaraYoga). You can also find tons of free bilateral stimulation music on YouTube or Spotify.
7. Take Your Lunch Break (No Excuses) Taking a full lunch break is essential to recharge mentally and physically. While we may not get luxurious two-hour lunch breaks like in France, taking even 30 minutes to step away is vital for our well-being. Find a work buddy who can cover your patients while you eat and offer to do the same for them. This simple act reinforces team support and ensures you have uninterrupted time to rest. Remember, our bodies and minds need it—and our patients will benefit from a more focused, energized nurse.
8. Breathwork for Stress Relief (60 Seconds) Breathing exercises can quickly calm your nervous system. Try the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale for eight. Practicing this for just one minute during stressful moments can bring a sense of calm and clarity.
Try these different grounding and breathing exercise videos!
9. Optimizing Sleep Hygiene For nurses working night shifts or variable hours, sleep hygiene is crucial. Create a restful sleep environment by using blackout curtains, minimizing noise, and limiting screen time before bed. Small habits, like setting a consistent bedtime routine, help signal your body that it’s time to wind down.
Read this article that talks about the importance of sleep and health!
10. The Power of Connection Social connection is a protective factor against burnout and a predictor of longevity! Take time to connect with your colleagues, whether it’s a quick chat during a break or sending a supportive message to a coworker. These small interactions foster a sense of belonging and support.
Conclusion Nurses dedicate their lives to caring for others, but it’s vital to remember that self-care is an essential part of this commitment. Just like putting on your own oxygen mask first in an emergency, prioritizing self-care ensures that you can continue to provide the best care to your patients.
Lifestyle medicine offers small, manageable ways to build resilience and prevent burnout. By incorporating micro habits into daily routines, you can create a foundation for sustained health and well-being.
As someone who has experienced burnout and used lifestyle medicine to recover, I am passionate about sharing these principles. I’ve dedicated myself to educating other healthcare workers so they can prioritize their health and provide exceptional care to their patients.
If you’re a nurse or nursing student, know that even small steps can make a big difference. Your well-being matters—and by taking care of yourself, you’re better equipped to care for others.
If you’re interested in learning more about lifestyle medicine, please visit www.lifestylemedicine.org.
Kristen Neises, APRN, FNP-C, DipACLM, is a faculty member at the University of Louisville School of Nursing, where she is dedicated to advancing holistic care education. As the Director of Lifestyle Medicine at the University of Louisville Trager Institute, she leads innovative initiatives to support healthcare professionals and older adults in adopting lifestyle-focused approaches to health and wellness.
Outside of work, she enjoys spending time with her wonderful husband, being outdoors, practicing yoga, and reading. She is passionate about her faith and values meaningful connections with family, friends, and her community. She strives to live a balanced life and inspire others to pursue their own path toward whole-person well-being.
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Blog Quality of Life
03/04/2025 3:43pm CST
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