The Weight You Carry: Healing from Stress as a Nurse

The Signs That Stress Is Taking Its Toll

• You’re used to putting others first, but it’s time to check in with yourself. Have you noticed any of these signs lately?

• Emotional Exhaustion – You feel drained before your shift even starts. It’s harder to care, to connect, or even to find joy in what used to fulfill you.

• Compassion Fatigue – You know you care, but you don’t feel it as much. You’re on autopilot, getting through tasks without the emotional engagement you once had.

• Irritability & Short Temper – Small frustrations set you off, whether it’s a demanding patient or a coworker who forgot to restock supplies.

• Physical Symptoms – Headaches, muscle tension, digestive issues, or trouble sleeping? Your body is waving a red flag.

• Detachment from Loved Ones – You come home from work and feel too depleted to engage with your family or friends.

• Ignoring these signs doesn’t make them go away. Left unaddressed, stress can lead to burnout, anxiety, depression, and even long-term health problems. But here’s the good news: you can heal.

Practical Ways to Cope & Protect Yourself

1. Reclaim Your Breath

• Nursing can be overwhelming, and your nervous system is often in overdrive, making it hard to unwind even when you're off the clock. Here's a simple practice that can help: before your shift, between patients, or even in the breakroom—take a moment to pause and take three slow, deep breaths. Inhale through your nose for four counts, hold for four, and exhale for six. This small act signals to your brain that you are safe, helping to reduce stress in the moment and bring a sense of calm.

2. Set Boundaries Like Your Well-Being Depends on It (Because It Does)

• It’s easy to take on extra shifts, stay late, or say “yes” when you’re running on empty. But constantly overextending yourself is a fast track to burnout. Learn to say no when needed. Protect your off days. Make space for rest and activities that bring you joy outside of work.

3. Shift from Fixer to Supporter

• Nurses often feel responsible for fixing everything and everyone. But carrying the weight of your patients’ outcomes can be crushing. Instead of internalizing their struggles, remind yourself: I am here to provide care and support, not to control the outcome. It’s okay to hold space for patients without carrying their pain as your own.

4. Lean on Your People

• Isolation makes stress worse. Find at least one person—a fellow nurse, a friend, a therapist—who you can talk to openly. You are not weak for needing support. In fact, reaching out is one of the strongest things you can do.

5. Move the Stress Out of Your Body

• Emotional stress doesn’t just exist in your mind—it lives in your body. Find a way to release it physically: stretch after a long shift, go for a walk, dance in your kitchen, or punch a pillow if you need to. Movement helps process and discharge stress before it builds up.

6. Prioritize Real Rest

• Scrolling your phone in bed doesn’t count as true rest. Your body and mind need deep, restorative sleep. Set a bedtime routine, avoid screens before bed, and if you work night shifts, invest in blackout curtains and a white noise machine. Sleep is not a luxury—it’s a necessity.

7. Reconnect with What Makes You Feel Like You

• Outside of being a nurse, who are you? What hobbies, interests, or passions light you up? Whether it’s reading, gardening, playing music, or painting, make time for things that remind you that you are more than just your job.

You Deserve Care, Too

Nursing is a calling, but it should not come at the cost of your well-being. You cannot pour from an empty cup. Taking care of yourself is not selfish—it’s essential. If any of this resonated with you, consider reaching out for support. Therapy can be a space to process your experiences, regain balance, and build resilience.

If you're a healthcare worker in need of support, let's start with a free 15 minute consult. You give so much to others—let yourself receive care, too.