Welcome back for our fourth part of our Self-Care series! If you haven’t had a chance to read September’s, October’s, or November’s Refueling Your Heart blogs, I encourage you to go back and check them out. They’re full of valuable insights and help set the tone for our last month’s reflection.
December invites us into celebration, but also into chaos. Between the glitter and gatherings, it’s easy to lose touch with ourselves. This season let’s choose stillness. Through spiritual and emotional self-care, we can find peace, presence, and purpose amid the noise. The most meaningful gift we can give ourselves is time to breathe, reflect, and simply be.
In a profession that demands your whole self, mind, body, and spirit, nurturing your inner world becomes an act of self-preservation. Whether your spirituality is rooted in religion, nature, or simply mindful presence, nurturing it can be a deeply grounding act of self-preservation. This isn’t about perfection. It’s about intention, grace, and creating space to breathe again.
Stillness heals. Be still in self. Presence empowers. Be present in care.
Remember self-care isn’t selfish, it’s survival!
SPIRITUAL SELF-CARE
Religious or otherwise can really help support and enhance your self-care routine and boost your overall well-being.
On duty:
Mindful Handwashing
Transform an ordinary task into a moment of grounding awareness by paying close attention to the sensations. Engage your five senses by noting one thing you see, smell, feel, hear, and taste to stay present and reduce stress and anxiety.
Assist patients with meditation
Have them identify what they are experiencing with their 5 senses. Another tip I like is having them breathe 5 seconds in and 5 seconds out or box breath (inhale, 1,2,3, hold, 1,2,3, exhale, 1,2,3, hold,1,2,3, and repeat if needed). Your go-to experts might be your OB nurse or Hospice.
Honor spiritual beliefs
Patients and colleagues will have different practices or beliefs. Show respect and support through what brings them peace spiritually.
Advocate for your patient
Honor the wishes they have around their spiritual views and provide resources/services. Connect their requested chaplain or a specific person with the patient. I find this more common in patients who are passing. You have the right to your spirituality and so do they. Remember this part isn’t about you but the patient you're serving.
Reconnect with nature
Step outdoors or find a sunny window during breaks. Being from the Midwest, we all can use as much vitamin D as we can get. Night shift, I know this is more challenging, but take advantage on your days off and take your provider’s recommended vitamin D dosing. During your breaks at work, get some fresh night air by sitting outside or going for a walk (only if it is safe).
Debriefing Pal
Find your person. Share. Process. Heal. After a heavy shift or an emotionally draining moment, the best therapy may be a trusted coworker who gets it. Someone who can hear you without needing everything explained. Talking out loud helps lighten the emotional load, and it reminds us we're not alone in carrying these emotions. You deserve someone in your corner, and they deserve you in theirs.
Off duty:
Explore yoga or Pilates
Move your body in a way that feels nourishing. There’s a style for every body and every mindset. This will help with movement and connect with yourself.
Gratitude journal
The uplifting power of thankfulness, self-reflection, and life contemplation will spark inner peace.
Volunteer
Find something that speaks to you and donate your time. This will help fill your cup as you fill others’…bonus if you get friends and/ or family involved.
Joining a spiritual or religious community
You might be surprised with the number of new friends you will connect with. Their similar views will assist you for connection and guidance, bringing you joy and peace.
Deep breathing and mindfulness
I am going to sound like Cella for a short minute….be present. Don’t think about the past = depression. Don’t think about the future = anxiety. Be present, this practice can rewire your brain’s way of thinking.
Declutter
A fresh space creates a fresh mind. So, clean out those drawers, computer files, apps on your phone, closets, the garage, under the sink, and junk drawer (I know most Midwest homes have one…I am talking to you). Donate, sell, or throw away those items (it will be okay).
Disconnect
Take a day to disconnect from screens and reconnect with the real world. As humans we compare ourselves and our lives to others. Social media is only there for the good that happens in people’s lives…be careful to not compare yourself to others. You are right where you need to be.
EMOTIONAL SELF-CARE
As we know, healthcare is emotionally demanding. While the joy of seeing patients recover can be incredibly rewarding, there are also heart-wrenching moments when conditions worsen despite our dedicated efforts and care. Losing patients you’ve grown close to can be especially painful. These emotional challenges can affect both your professional performance and personal well-being. It is important to finding healthy outlets to process and express your feelings…it is essential.
On duty:
Laugh
Nurses are known for our strange sense of humor…embrace that and add it to a conversation.
Celebrate wins!
Big or small, celebrate accomplishments of others and YOURS!
Inspiration or cheerful notes
One of my favorites and easiest is leaving positive notes/quotes/works around to help lift my coworkers’ day. It can be cheap by just writing a little note and leaving it at their work station or message in the breakroom. You can splurge a little and get inspirational quotes or stickers…Amazon has some fun and cute ones.
Smile
Smiling activates dopamine and serotonin (feel-good chemicals). Mirror neurons in your brain fire as if you were smiling too, triggering your own grin without you even realizing it. As Charles Dickens once said, “There is nothing in the world so irresistibly contagious as laughter and good humor.” A smile is the first step.
Kindness
For everyone…it always comes back around
TAKE YOUR BREAKS!
You need to take your allowed breaks to recharge. Message a friend, enjoy a funny clip, or step outside for some sunshine and fresh air. Anything that brings you joy and helps you disconnect for those short few minutes.
Off duty:
Honor your emotion
Whether you need a good laugh, a heartfelt cry, or simply space to feel, you deserve to feel all the feelings and allow it.
Practice self-kindness
Warning! Adverse side effects reported: boosted self-confidence and self-esteem, reduced stress and anxiety, enhanced goal achievement, strengthened emotional resilience, supported mental and physical health, improved connection and relationships.
Standing in front of a mirror and speaking affirmations to yourself:
- I am enough just as I am.
- I allow myself to feel and release my emotions.
- I’ve overcome challenges before…I can do it again.
- I bring value to every task I take on.
- I am grateful for the good in my life.
Not one for words…give yourself a high-five in the mirror.
Express your emotions through creative hobbies
Such as drawing, painting, cooking, baking, or music, whatever helps you process and channels your emotions.
Feel Alive
Release stress with some adrenaline activities like skydiving, snowmobiling, mountain biking, white-water rafting, car cruises, or memorial bike rides. These experiences offer a unique release of built-up stress, allowing you to reconnect with the present moment and feel truly alive. By pushing personal limits in safe and intentional ways, they help build resilience and confidence…nourishing both your body and mind.
Be creative
Unleash your imagination by building, crafting, or writing something meaningful.
Essential oils
Experiment with essential oils as a natural way to support mental clarity, emotional balance, and physical well-being. Be mindful if you have underlining health issues. Consult with your provider before “experimenting.”
This marks the end of our four-part Refueling Your Heart Self-Care Series! I hope the past four months have offered fresh insight, a deeper connection to self, and a renewed approach to life--one that honors your well-being as much as your calling to care for others.
Remember: You’re not just saving lives. You’re allowed to live yours. You can’t pour into others from an empty cup. So, take time to recharge, refill, and then return to care with your own cup full. When you care for yourself, you amplify your ability to care for others with compassion, clarity, and strength.
As healthcare professionals, caring for others is our second nature. Self-care is not a luxury, it’s a necessity. Don’t forget to check in on your loved ones, and check up on yourself. These are powerful forms of self-care, both for you and those around you, creating a culture of wellness that starts with you.
In the midst of long shifts, emotional demands, and the chaos of daily life, give yourself permission to be still and be present. You deserve moments of peace just as much as anyone you serve.
We can’t close just yet without a challenge! Now that you have a great tool in your toolbox, set up a schedule with a specific color for self-care activities, and stick to it. You owe it to yourself!
- EVERY DAY
- Practice mindfulness or deep breathing for 5-10 minutes.
- Take a short walk, stretch your body, just move!
- Stay hydrated and eat nourishing meals.
- Take a break from screens and social media.
- Get enough sleep and maintain a bedtime routine
- Journal a few thoughts or gratitude.
- Listen to music that lifts your mood.
- Say something kind to yourself (positive affirmations) in the mirror.
- EVERY WEEK:
- Declutter or clean a space that’s been bothering you.
- Spend quality time with a friend or loved one.
- Cook a meal you enjoy or try a new recipe.
- Reflect on your week, what went well and what did you learned.
- Treat yourself to a small indulgence (face mask, bubble bath, an uninterrupted shower, favorite snack, nap, etc.)
- Spend time in nature (historical place, animal shelter, zoo, new hiking trail, etc.)
- Read something just for pleasure.
- Do something creative (draw, write, craft, or music.)
- EVERY MONTH:
- Schedule any needed health appointments or check-ups.
- Review your goals (personal, professional, emotional.)
- Write a letter to yourself or someone you care about.
- Try a new wellness activity (yoga class, meditation, sport, etc.)
- Schedule a relaxation day (spa, massage, acupuncture, etc.)
- Learn something new (take a workshop or course…at RWHC!)
- Plan a mini getaway or day trip (bonus if you do it with your significant other or kids)
- Attend a local event (state/county fair, bingo night, rifle range, etc.)
- Reflect on your boundaries and adjust where needed.
- Organize your digital life (emails, files, calendar, etc.)
- EVERY YEAR:
- Celebrate your wins! (big and small…can be on the daily too.)
- Revisit your values and realign your goals.
- Get a full physical or wellness check-up.
- Attend a big sports event (Super-Bowl, Daytona 500, The Open Championship, etc.)
- Take a vacation or retreat to fully unplug from social media.
- Start a new tradition or ritual that brings you joy.
- Evaluate your work-life balance and career satisfaction.
- Reconnect with someone you’ve lost touch with.
- Create a vision board or intention list for the year ahead.
- Find time to put yourself first!
Thank you for walking this journey with me! May your heart stay full, your spirit stays grounded, and your care for yourself and others continue to shine. Until next time, take care and be well!
You owe yourself the love that you so freely give to others.
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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