Being a mom and a nurse often feels like juggling two full-time jobs, doesn’t it? Between the 12-hour shifts, midnight calls, and endless charting, you’re already juggling the demanding life of a nurse. Add in the responsibilities of motherhood, and it’s no wonder you feel stretched thin.
You’re not alone – this Deloitte report shows that healthcare professionals, especially women, face unprecedented burnout levels, with approx. 30% reporting poor mental wellbeing.
Despite being experts at caring for others, many working mothers struggle to prioritize their own well-being, with only 25% feeling comfortable discussing mental health challenges at work.
But it doesn’t have to be this hard. Here are four realistic, attainable self-care tips for nurse moms like you to help ease burnout and restore balance.
Tip 1: Learn to Say “No” When You Must
Remember the first time you advocated for your patient’s needs without hesitation? Now is the time to extend the same confidence to protect your own wellbeing.
As a nurse mom, you are a natural caregiver – always ready to pick up an extra shift or help a colleague in need. So, although setting boundaries may feel selfish, it most certainly is not.
Here’s how to make boundaries work for you:
- Master the “graceful no”: Say “Thank you for thinking of me, but I have family commitments that day.” No guilt, no over-explaining needed.
- Create your non-negotiable schedule: Block out important family times (soccer games, school events) in advance and treat them like you would a critical patient appointment.
- Set clear shift transitions: Come up with an end-of-shift ritual – charts done, detailed handoff given, then home to family. Those “just 15 more minutes” add up.
- Plan ahead with your team: Share your calendar with your nurse manager months in advance for school events and family milestones. Early communication usually means more support.
Want to move to the next level in your career? For example, you may want to pursue a specialization in family nursing as it aligns with your current life stage. Speaking of professional growth, you can find balance through an online FNP program that works around your family schedule.
These flexible learning paths let you advance your career without sacrificing precious family moments or disrupting your carefully crafted work-life rhythm. The ability to study during quiet morning hours or after the kids are asleep means you’re investing in your future while honoring your present commitments.
Spring Arbor University highlights that family nurse practitioners get the opportunity to work with diverse populations. You may actually enjoy working with new moms and pediatric patients.
Tip 2: Find the Calm in Chaos With the “Micro-Moments” Method
Caring for others starts with caring for yourself – even small moments of self-care can prevent burnout and help you stay present both at work and at home.
But let’s get real for a moment here – between managing IV drips and school drop-offs, those luxurious moments of self-care feel impossible.
That’s why you need to have your micro-moments of rest. Research shows that even 30 to 60-second microbreaks can significantly reduce stress levels and improve mental clarity.
You can think of micro-moments as “stealing pockets of peace” throughout your shift. While charting, take three deep breaths.
During your drive home, enjoy two minutes of complete silence before jumping back into mom mode. These tiny resets can be powerful anchors throughout your day.
Memorize these quick hacks to grab your micro-moments:
- Practice shoulder rolls during medication scanning
- Turn your handwashing routine into a mindful moment
- Create a “car transition ritual” before heading home
- Connect with your church community or dive into any activities that help refresh your spirit.
- Once in a while, it’s completely okay to step back from that extra shift to enjoy a few episodes of your favorite show.
Tip 3: Prioritize Your Physical Well-being (Even When Time Isn’t on Your Side)
When was the last time you finished a shift and realized you barely had a sip of water all day? As a nurse mom, taking care of everyone else’s physical needs often means putting yours last.
You know the importance of staying hydrated – after all, you’ve probably given that advice to countless patients. Yet those 12-hour shifts have a way of turning basic self-care into an afterthought.
Well, it should not be.
Dehydration and neglecting to relieve your bladder can have serious consequences, including urinary stasis, which may lead to urinary tract infections, bladder infections, and kidney infections. Take that extra minute to hydrate and empty your bladder, especially before taking a patient to the restroom.
Here are some actionable ways to take care of physical health:
- Set hourly water break reminders (yes, even during your busiest shifts!)
- Take the scenic route – take the stairs between patient rooms
- Turn charting time into stretch time with simple desk exercises
- Prep grab-and-go protein-rich snacks for your rotating schedules
- Schedule 10-minute high-intensity workouts before pickup duty
Tip 4: Create a Non-negotiable Sleep Window
The correlation between anger and lack of sleep has been studied by countless researchers. Although not in these exact words, all the related studies suggest that even one hour of missed sleep can turn even the most sagacious individual into a cranky toddler.
Getting quality sleep is decidedly tougher in a field as demanding as nursing. In this eye-opening survey, 79% of the participating night-shift nurses reported struggling with poor sleep quality, while 55.4% confirmed experiencing daytime sleepiness.
But thankfully, there is a way around it – short naps! According to experts, 30 to 90-minute naps can drastically improve alertness in adults, even for those working irregular shifts.
To balance out the lack of quantity with quality, create a sleep strategy that works with your unique rhythm as a nurse mom.
Here are some rituals to follow to make your nap time better:
- Block out your “non-negotiable sleep window”
- Transform your bedroom into a sleep sanctuary with blackout curtains
- Create a “sleep success pact” with your partner for uninterrupted rest
- Develop different pre-sleep routines for day and night shifts
- Use white noise to block out daytime sounds when sleeping after night shifts
Take Care of Yourself As You’d Take Care of Others
It’s that simple, really. But it’s also not. Between juggling medication schedules and homework help, it’s easy to let self-care slip to the bottom of your priority list.
So, when you find yourself at a crossroads, remember that you’re not just taking care of yourself – you’re preserving your ability to care for others, both at home and at work.
Start small, be consistent, and most importantly, be gentle with yourself. Your dedication to both healing and nurturing makes you nothing short of extraordinary!
