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Nursing is more than a job—it’s a calling driven by the desire to care for others. But behind the compassion and dedication, many nurses face intense mental health challenges that can take a serious toll. Stress, burnout and compassion fatigue are more common than you think. Nurses are working longer and more intense hours as staffing shortages continue nationwide. The toll of working long hours, combined with reduced time for sleep and self-care, makes it more critical than ever for nurses and nursing organizations to focus on prioritizing mental health.
A comparative study in the Journal of Psychiatric and Mental Health Nursing shows that among nurses in hospital or frontline settings, 30% experience moderate-to-severe anxiety, 39% face depression, 30% have PTSD and 41% suffer from insomnia.
Thankfully, nursing is undergoing a positive shift. More nurses are prioritizing mental health and moving away from the old grin-and-bear-it mentality. Social media accounts for nurses and nurse resources are at an all-time high, teaching nurses practical ways to fit self-care, healthy sleep schedules, adequate nutrition and healthy living into their hectic schedules.
Vivian Health spoke with several frontline nurses to gain first-hand expertise about what nurses are doing to prioritize their mental health. Let’s dive into the mental health hurdles nurses battle every day and see what some nurses are doing to overcome these challenges.
Identifying Signs of Mental Health Strain
According to the Committee on the Future of Nursing, published in the National Academy of Medicine, nurses face a variety of physical, mental, emotional and ethical challenges. These challenges may include the risk of infection, physical or verbal assault, managing complex patient needs, having difficult conversations with patients and families and addressing social and ethical dilemmas.
Nurse burnout may look different than you’d expect. It’s not like one day you wake up feeling completely exhausted and dreading work—it’s more gradual than that. Burnout creeps in slowly, fueled by the daily strain and emotional demands that come with being a nurse. It’s a systemic and progressive decline where you start to lose joy in things you once loved at work and in your personal life. The slow deterioration of mental well-being often goes unnoticed until it becomes overwhelming.
Common symptoms of mental health deterioration among nurses include anxiety, depression and emotional exhaustion. You might feel constantly on edge, struggle to relax even on your days off or feel emotionally numb after long shifts. Nurses and colleagues shouldn’t ignore these red-flag symptoms. Left unchecked, they can worsen over time, leading to burnout, compassion fatigue and a decline in both personal well-being and patient care. Recognizing these signs early and taking proactive steps is crucial.
Building emotional endurance in healthcare is incredibly important. Emotional endurance and resilience don’t mean pushing through stress and ignoring it. It’s being able to acknowledge that you’re struggling as a nurse. Having emotional endurance allows you to feel strong enough to set boundaries and the energy to create a strong support system, whether through peer groups, professional resources or personal connections.
Emotional resilience is about developing healthy coping strategies that help you stay aware of your feelings while remaining balanced and grounded. It’s the ability to recover emotionally, reset and maintain long-term flexibility. By actively working on emotional resilience and endurance, nurses can better manage the emotional weight of their work and maintain a healthy balance between professional responsibilities and personal well-being.
Jill Squire, BSN, RN, OCN, has dedicated over half her life to oncology nursing. She channeled her passion into creating the widely acclaimed Cancer Journey Guide and Journals: Empowerment in Diagnosis, Treatment, and Beyond. Squire examines the importance of mental health in nurses.
“A state of balance and refreshment is essential not only for ourselves but also for critical thinking and fatigue-avoidance for those under our expert nursing care,” she said.
Tips for Prioritizing Your Mental Health as a Nurse
Recognizing the early signs of burnout can help prevent it from taking a deeper toll. Pay attention to your mood, energy levels and emotional state. If you find yourself dreading going to work, feeling disconnected from your patients or losing the ability to enjoy time with friends and family, it’s time to take action.
Robin Fillner, BSN, RN, CMSRN, is an oncology nurse at Salinas Valley Health in California. With over 20 years of experience, she recently expanded her focus to functional nutrition and freelance writing. Many new and experienced nurses often feel pre-shift anxiety after a tough stretch or working too many shifts short-staffed. Fillner discussed a time when she would have post-shift anxiety and would play over the day once she was home.
“A health coach taught me to write down what I was anxious about in one column and what I could do about it in another,” explained Fillner. “I learned that what I did was enough and nothing could happen until later anyway. The practice taught me to stop ruminating, and the anxiety stopped shortly after.”
Fillner also suggests taking mini breaks throughout the day to escape the noise of the call bells and the hectic floor.
“I make sure to take a little bit longer bathroom breaks. It sounds funny, but it’s a break from the noise, and I know no one is going to bother me. You can get an ounce of peace in there!”
Setting boundaries and learning to say no to extra shifts is vital for any nurse who wants to avoid burnout. With the constant pressure to pick up additional shifts, it can be hard to turn down overtime, but protecting your mental and physical health is just as important as caring for your patients. Scheduling regular time for rest and taking breaks to regulate your nervous system are crucial to maintaining balance in your life.
Jason Miller, BSN, RN, a senior nurse from Canada, explained, “Saying no to extra shifts isn’t about letting your team down—it’s about making sure you don’t let yourself down in the long run. You can’t pour from an empty cup.”
By establishing clear boundaries, nurses can maintain their energy and focus, ensuring they can provide the best care when they’re on the clock.
Daily Practices for Mental Wellness
Ana Vavrek, RN and nurse burnout coach from Australia, said, “Mindfulness is my secret weapon for managing the stress of nursing. Mindful breathing has been a game-changer for my mental health. When I’m feeling overwhelmed or stressed, I take a few minutes to focus on my breath. It helps me to calm down, let go of worries and find a sense of peace. I’ve noticed that I’m more patient, less irritable and better able to handle challenges since I started practicing mindfulness.”
Fillner added that she’s also grateful to have found a practice of meditation, movement and healthy eating in her early 20s.
“Now that I’m older,” she said, “I know what makes me feel good and what doesn’t. When I work the next day, I get a good night’s sleep. Then, I eat a healthy breakfast with protein to stay full until lunchtime.”
Fillner and Squire acknowledge the power of movement.
“I stretch my back in all six directions throughout my shift: backward, forward, side to side and twisting right and left,” advised Fillner.
Squire said, “I find exercising every day and regular time outdoors are integral to my mental health. Whether a four-minute Tabata session or walking with friends, I fit in exercise.”
All the nurses we spoke with agreed that making time each day for activities that bring joy and peace is essential for maintaining their mental health and well-being.
“If I fall out of step with these practices, I don’t feel right,” Squire added.
Simple daily routines like mindfulness, getting enough sleep, moving your body and taking mini breaks can go a long way in helping you handle stress in your day-to-day work as a nurse. These habits help with mental health and build a resilience foundation so nurses can stay grounded and balanced in their demanding work.
Seeking Professional Support
Former RN Ruth Sutherland worked as a nurse for over 40 years, gaining extensive experience across Canada. She worked in various care settings, including rural nursing, acute care, emergency, pediatrics and the NICU. Sutherland’s most significant takeaway was learning to say, “No, I’m not okay” or “I’m struggling.”
There’s so much pressure in nursing to continue going after traumatic and stressful events that seem normal, but to anybody other than a nurse, they’re not normal events.
“Unfortunately, there’s still a stigma around saying you’re not okay and pressure to keep the illusion that everything is fine,” said Sutherland.
If you’ve been feeling emotionally drained or struggling to find joy in your work and life, it might be time to acknowledge that you’re not okay and consider seeking professional help. It’s important to recognize when you can no longer do it alone. If you’re dealing with persistent exhaustion, anxiety, trouble coping with stress or physical symptoms like headaches or difficulty sleeping, don’t hesitate to reach out.
Start by talking to a trusted colleague, using your Employee Assistance Program or connecting with a therapist who understands the unique challenges of nursing. Many grassroots, nurse-led organizations are also popping up because we know what we need, what works and what doesn’t.
These groups support nurses in ways traditional systems sometimes can’t. Support groups, professional organizations and nurse-led initiatives can be great resources for finding the right kind of help. Seeking support is a powerful way to take care of yourself and ensure you’re able to continue caring for others.
Online Nursing Resources
- Free peer-led support group for nurses and healthcare workers
- Every Tuesday at 7 p.m. (ET)
- Structured Debriefing
- Emotional Wellness Programs
- Sobriety Support
- Continuing Education Workshops
- Trauma-Informed Organization
- Peer Support Services
- Bi-Weekly Group Support
- Psychological Resiliency Education
Now that you’ve got some solid tips for prioritizing your mental health as a nurse, it’s time to put your well-being first. Take a moment to compare healthcare agencies and see which ones offer the best mental health support packages. Find more wellness resources, including stress management tips, in Vivian Health’s Wellness Hub. Investing in your mental health is essential for a long, fulfilling career in nursing.
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