In our culture, self-care can be seen as selfish… especially if you are a parent, grandparent, uncle, aunt, homesteader, farmer, friend, daughter, son, brother, sister, grandchild, volunteer…or a healthcare professional. We carry so many responsibilities in all the roles we play in this life of ours. We have relationships we nourish and jobs we pour our heart into. We care for patients at their darkest times, during some of our darkest times. But we all too often forget the true person that holds all of these titles. YOU.

I am here to tell you self-care is a must. The world is changing fast, and healthcare is changing even faster. If we want to remain “sane” or “satisfied” in our roles as healthcare professionals, we must take care of ourselves.

Now let’s say I end the Blog right here. I feel like most do, right? It sounds great: self-care is so important; I want to improve my self-care…but how??? To me this was so overwhelming. Where do I start? What is even considered self-care? How do I make self-care? When is the best time of self-care, during a full moon?? I often feel that articles, blogs, inspirational quotes, or podcasts leave you with the idea, but never the steps to fulfill it or live it. Rest assured. I am here to give you a few ideas to start putting you first.

Let’s start with the ‘what.’ What is self-care?

According to the World Health Organization (WHO), “Self-care is the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”

Did you know that over 80% of chronic disease is linked to stress…? 

Yep. Self-Care=STAT!

Let’s now cover the ‘who.’

If I haven’t made that clear yet...it’s YOU!!!! Self-care is whatever brings you joy, satisfaction, grounds you, and/or brings you energy and peace, both as a healthcare employee and outside of work.

Now the ‘when.’

Yesterday would’ve been perfect but today works too. Let’s start now!

Next the ‘how’ and ‘where.’

These are going to overlap depending on what you decide your self-care is.

The original article I drew inspiration from breaks self-care into eight areas. I’ve added one more to make it nine:

1. Personal
2. Professional
3. Mental
4. Nutritional (I am adding this because good energy comes from within and what we put in!)
5. Physical
6. Social
7. Medical
8. Emotional
9. Spiritual

September through December Refueling Your Heart will be a focus on self-care as a four-part series. This month we are going to focus on personal and professional self-care.

Personal Self-Care

It may come as a surprise to some, but nurses and other healthcare employees are individuals with identities beyond their professional roles! Engaging in personal interests and nurturing a sense of self outside of the workplace can contribute significantly to overall fulfillment and provide valuable respite from the demands of a caregiving career. This isn’t luxury, it’s a lifeline.

On duty:

• Add a touch of YOU to your uniform.  Of course, keeping within the dress code policy
• ​​​​​I​ncorporate your favorite color.  Sneak in your favorite color through a shirt, shoes, laces, stethoscope, pen, hair tie. Get creative!
• Add something that makes YOU feel confident.  Whether it’s a lip moisturizer, well-ironed scrubs, your favorite lotion (fragrance-conscious!), jewelry, or a polished hairstyle, feeling good shows.
• Send yourself a gift.  Yep, seriously! Whether you send yourself flowers, a box of chocolates, or a gift certificate for a round of golf. Whatever it is, it must bring you joy! Be sure to include a kind note to yourself! If you choose flowers, their scent, color, and positivity will lift your mood and the pretty colors will brighten your coworkers’ and patients’ day. The box of chocolates might just give you that little bit of sugar to get you through the rest of the day, or the golf round might be something you look forward to after work. There are many options out there. You could even set yourself up with a subscription and make it a monthly gift.

Off duty:

• Find your hobbies.  Cooking, baking, sewing, gardening, reading, crafting, music, fishing, collecting, or birdwatching to spark creativity and personal enrichment
• Incorporate adventure…nature nurtures and energizes.  Engaging in outdoor activities like hiking, canoeing/kayaking, snow shoeing, camping, biking, hunting, or cross-country skiing. Being in nature is refueling, but these activities would also would make your healthcare provider happy… and you happy!
• Savor small treats.  Buy your favorite snack or drink and actually savor it and enjoy it. We as healthcare providers (and Americans) live in such a fast-paced world that we tend to “inhale” our food on the go! Carve out a 20-minute pause to enjoy that ice cream cone or that salted buttery popcorn!
• Create a space to recharge.  Whether it’s gym equipment in the basement, a cozy reading nook, a peaceful yoga studio, the garage to tinker on equipment, a gaming arcade room, a photography den, or a backyard sanctuary, give yourself a wellness space to encourage relaxation, mindfulness, and restorative practices.
• Schedule spa time.  We all deserve to have professional pampering services! Book a service--such as a manicure, pedicure, haircare consultation, skin treatment, and/or professional hair removal. YOU care for others; care for yourself just as fiercely.
• Realistic daily to-do list.  Limit the number of achievable tasks to allow for personal enjoyment and self-care once your goals are accomplished.
• Outsourcing tasks.  You don’t have to do it all! It’s OK to let someone else handle cleaning, laundry, childcare, or vehicle maintenance. Use that time for rest, rejuvenation, or higher-priority responsibilities.
• Share household responsibilities.  Yes, the chore list we probably all had growing up. Again, it’s okay to let others grow their life skills and help you master your delegation skills. Share tasks among roommates/ family/ attendants in your home. Teamwork matters at home too!
• It is okay to say “NO.”  Be intentional about commitments and your time. You don’t need to commit to everything…especially if it drains you.

Professional Self-Care

Healthcare isn’t just about showing up for others; it’s about showing up as your best self every single day. Professional self-care empowers you to lead with empathy, think with clarity, and act with resilience… even in the most challenging moments. When you invest in yourself, you strengthen your ability to serve others with excellence and compassion.

On duty:

• Organize.  Whether it’s your schedule, work bag, locker, work space, or desk, you can help set the tone for a successful shift. Staying organized isn’t just helpful, it’s empowering. It gives you the clarity and confidence to thrive, even on the toughest days.
• Be a Team Player.  I know we hear this all the time but I can tell you if your coworkers feel your support, they will support you when your ship is sinking.
• Set SMART Goals.  Have you heard of SMART goals? At RWHC, we explain what they are and guide you in setting up smart goals during some of our classes! A smart goal can be big or small. Whether it’s completing your charting by lunch or earning a certification within a year, knowing what you're working toward gives every shift more purpose.
• Participate in Your Wellness Committee. Do you have one at your facility? It’s a powerful way to unwind, connect with your team and other departments, and build resilience together. Not to mention it can spark some good old-fashioned healthy competition and accountability.
• Start Your Shift with Intention.  Arrive early. Step outside. Breathe deeply. A calm mind strengthens a steady hand.

Off duty:

• Off the Clock Means Off the Clock.  When your shift ends, let it end. Resist the urge to check in. Your off-time is sacred, and your well-being depends on it.
• Take Pride in Your Work.  I am not saying throw the professionalism out the window when you’re off the clock. You’re making a real difference. So, own your role with pride, and let your passion shine through in everything you do.
• Live Your Values.  Whether you're in scrubs or jeans, kindness, respect, and compassion never go out of style.
• Practice Emotional Intelligence.  Respond with composure in tense situations. If it’s a heated family debate, maintaining calm shows strength…not submission.
• Stay Accountable.  Professionalism includes how you handle mistakes or awkward moments. Own up, apologize if needed, and move forward with intention.

I hope this Blog inspires fresh ideas about what self-care can look like for YOU, both personally and professionally. Next month, our theme is Recharge. Refill. Return to Care. We will focus on mental, nutritional, and physical self-care as we explore what it means to refill your cup so, you can continue showing up for yourself and your patients with intention and compassion.

This Month’s Challenge:

Pick one activity from both personal and professional self-care to implement or complete by the next Refueling Your Heart Blog in October.

ABOUT THE AUTHOR

Sarah Ewers, BSN, RN, is the Nursing Clinical Development Educator for Rural Wisconsin Health Cooperative. Sarah earned her Bachelor in Science of Nursing through Viterbo University and continues to have a passion to hold herself accountable for multiple hours of continuing education. She brings a wealth of experience in providing quality care to patients in multiple settings including Intensive Care, Medical-Surgical, Rehabilitation, Assisted Living, and Long-Term Care. She brings a fresh approach that participants can relate to and bring back to their work practice to implement and grow in their career. She is excited to share her real-world experience to inspire and influence healthcare providers. sewers@rwhc.com, 608-644-3227