Welcome back for the second part of the Refueling your Heart Self-Care series! If you haven’t had the chance to read September’s Refueling Your Heart blog, please go back and review it. It has some good nuggets and sets the tone for this month’s self-care topics.
This month we are focusing on mental, nutritional, and physical self-care!
Recharge. Refill. Return to Care.
You’ve heard the saying: “You can’t pour from an empty cup,” right? We show up as our best selves when our cups are full. And we are able to pour into others—especially the patients we serve—with energy, compassion, and purpose.
Remember self-care isn’t selfish, it’s survival!
Alright, let’s dive in!
Mental Self-Care
By nurturing your mental well-being, you can explore and gain new professional knowledge beyond bedside care. This can provide fresh insights into new specialties or leadership roles, and reinforces confidence in clinical decision-making.
On Duty Cup Fillers:
1. Completing continuing education
…at RWHC preferably…continuing education helps expand your skill set and deepen your clinical expertise. Best of all, learning something new can be genuinely fulfilling and, yes, even joyful. Consider it another way to “fill your cup” while investing in your future as a nurse or healthcare professional.
2. Read professional nursing or healthcare journals
Staying current with industry knowledge is essential in today’s rapidly evolving healthcare environment. Esteemed publications like the American Journal of Nursing and ANA American Nurse Clinical Journal, among others, provide valuable insights of the latest research, evidence-based practices, and emerging trends in clinical care. Regular reading supports professional growth and helps ensure that patient care remains aligned with the highest standards.
3. Become a member of your specialty or nursing organization
Becoming a member of a professional organization such as (but not limited to) the ANA, AACN, ENA, AWHONN, or ASPAN offers valuable opportunities for specialty-specific education and professional development. One of the aspects I find most beneficial is the access to real-world case study reviews provided by many of these associations. These insights help me stay informed and aligned with current best practices in patient care.
4. Partake in committees or workplace events
Being involved in committees or organizational events is a great way to contribute talents beyond your day-to-day responsibilities. Whether you’re planning the next company celebration or helping streamline patient experience and staff workflow, these activities offer a “cup filling” way to make an impact, and express parts of yourself that your regular role may not tap into.
5. Cross-train in other departments
Working in a rural healthcare setting presents a unique opportunity to expand your clinical knowledge and diversify your experience across departments. Whether it’s ER, Med-Surg, ICU, Informatics, Quality, Infection Control, OB, Surgery, PACU, Infusion, or clinic settings, cross-training allows you to explore different specialties and develop a more comprehensive understanding of patient care. Personally, I’ve found this experience invaluable! It helps me appreciate the workflows, expectations, and challenges faced by other team members and departments, ultimately making me a more well-rounded and collaborative nurse.
6. Precept new healthcare professionals and healthcare students
Serving as a preceptor is not just a teaching opportunity…it’s a powerful learning experience for you as well. Guiding new or student healthcare professionals encourages you to reflect on your own practice, reinforces your knowledge, and sharpens your leadership skills. As you share your expertise and support their growth, you'll likely find your own “cup” being filled in return by witnessing their success and confidence develop over time.
7. Review and update policies
While policies may not be everyone’s favorite read (especially those dense orientation packets), regularly reviewing and updating them is vital for maintaining safe, efficient, and evidence-based care. Contributing to policy revisions not only helps streamline workflow and ensure alignment with current best practices, but also brings a sense of ownership and fulfillment to your role. Being part of that process transforms “just following the rules” into actively shaping the way we deliver care.
Off Duty Cup Fillers:
1. Podcasts. There are so many different options out there, pick a topic and get to listening.
2. Audiobooks. Not one to sit and read? Try listening.
3. Read a new book, join a book club, or find a take-one donate-one book location
4. Visit a museum, nature center, zoo, animal shelter, or a historical site (we have lots in WI)
5. Reflective self-assessment. Journaling or storytelling to process experiences and uncover personal insight and growth…critical thinking happens here
6. Write a friend or a family member. They will enjoy getting something in the mail besides flyers and bills.
7. Play a game or put together a puzzle
8. Discover new hobbies. Sewing, knitting, drawing, painting, pottery, coloring, sourdough…etc.
Nutritional Self-Care
As healthcare professionals, we work around the clock from early mornings, late nights, and everything in between. It’s tempting to grab what's quick, but your energy, focus, and resilience all start with what you eat. Nourish yourself with foods that support your strength, because what you put into your body determines what you get out of it.
On Duty Cup Fillers:
1. Hydrate like it’s your job
Water is your superpower fuel. Keep a bottle nearby and sip throughout the day to support digestion, mood, and energy (maintaining compliance and infection control standards of course)
2. Pack nourishing meals and snacks
Taking the time to bring your own healthy food puts you in control of what fuels your day. Skip the greasy takeout and mystery cafeteria trays. Your body deserves better, and you'll feel the difference in every bit or…BM.
- Nuts
- Hardboiled eggs
- Cans of tuna
- Cheese
- Fresh fruit and vegetables
- Trail mix
- Whole grain crackers
- Hummus
- Yogurt
- Popcorn
Off Duty Cup Fillers:
1. Meal plan
Goal: Minimize stress, maximize nutrition, and avoid the “what’s for dinner?” scramble. There is so much technology, nutrition coaches, and more that can help you or inspire you for a meal plan…do a little research and you will find one that fits your life style.
2. Shop smart, not hungry
We’ve all done it…hit the grocery store with a growling stomach and walked out with snacks we didn’t plan for. Shopping while hungry leads to impulse buys and less nutritious choices. Eat a small, healthy snack before you go, and you’ll make clearer, more budget-friendly decisions. Bonus Tips:
- Meal plan and make a list and then stick to it
- Try grocery pickup to avoid those tempting eye level treats (yes, they’re placed there on purpose…don’t fall for it)
- Consider a healthy meal kit…not takeout, but a service that delivers fresh, pre-portioned ingredients so you can cook nourishing meals at home with zero guesswork
3. Fasting
Some find greater energy and mental clarity by adjusting their eating windows. It’s not for everyone, but if it supports your focus and schedule, it can be a powerful tool for balance. Always listen to your body! Your well-being comes first!
4. Eat like you deserve to feel good
You spend your shifts fueling others and now it’s your time to fuel yourself with intention. Choose whole, colorful foods that energize and heal, not just fill.
5. Indulge with intention
Craving chocolate or comfort food? Go for it…mindfully! Savor it, enjoy it, and let it nourish your soul without guilt.
6. Food is part of your recovery
Use meals as a moment to slow down. Light a candle, sit down, and eat without distractions. It’s not just about nutrients, it’s about presence.
Physical Self-Care
Although healthcare is a physically demanding profession, it doesn't necessarily meet the American Heart Association (AHA) guidelines for physical activity. According to the AHA, adults should engage in at least 150 minutes of moderate intensity aerobic exercise like brisk walking, 75 minutes of vigorous intensity activity like running, or a combination of both each week. Additionally, muscle-strengthening exercises should be done on two or more days per a week. The AHA recommends aiming for 5 hours of moderate activity per week.
That might sound like a lot, but I have some ideas to help spark interest for activities you enjoy! Remember, consistency and taking care of your physical health will help keep you on the provider side of the bed.
On Duty Cup Fillers:
1. Stand while charting. Engages your core and improves posture. Bonus points if you shift your weight.
2. Take the steps. Builds leg strength and gets your heart rate elevated…also good for bone health.
3. Walk the halls. A perfect mental reset and can keep your circulatory system moving.
4. Park far away. Gives you bonus cardio and a few moments of calm before and after your shift.
Off Duty Cup Fillers:
1. Discover exercises you enjoy
Hiking, swimming, yoga, ball (of all kinds), martial arts, or roller-skating to your throwback playlist, find what brings you energy and satisfaction.
2. Join a gym or group class
This will give you accountability, social connections, and structure
3. Dance, dance, dance
No professional choreography needed. Crank up your favorite tunes and move! Have a dance party with your kids, partner, or just yourself. Side effects: happiness, satisfaction, connection, and improved balance.
4. 20-minute nap
This can boost alertness, enhance memory, improve mood, increase productivity, and supports heart health. Make sure it’s only 20 minutes so it doesn’t interfere with nighttime rest.
5. Keep a Sleep Routine
Going to bed and waking up at the same time helps strengthen your circadian rhythm. Try to keep this routine on days off too.
6. 7–9 hours of sleep
This isn’t a luxury…it’s a necessity.
7. Schedule a massage or acupuncture
Release tension, improve circulation, and soothe your nervous system with these relaxing services. You, my healthcare friend, absolutely deserve it and don’t be afraid to add in cupping or hot stones!
This brings us to the end of October’s Self-Care blog! I hope this month’s reflection offered deeper guidance on what self-care truly means and sparked fresh ideas for how to refill your cup as part of your daily routine. Next month, we’ll check-in with our social self-care and check-up on our medical self-care
This month’s challenge:
What is one cup-filling self-care activity you’ll continue as part of your routine?
What is one thing you’ll change or add to make your self-care more cup-fulfilling?
ABOUT THE AUTHOR
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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
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