Ahhh, the overnight shift—the ultimate test of whether you can survive long hours, a dysfunctional sleep schedule, and running on loads of caffeine and vending machine snacks. If this sounds like a typical overnight shift for you, you’re not alone! Luckily, the strategy for mastering the overnight shift isn’t just about downing 3 cans of Celsius. It’s about doing little self-care rituals throughout the night to keep yourself grounded and alert when sleep isn’t an option. During those long demanding hours, taking care of yourself while caring for others is crucial. So, if you feel like you could be cast on the newest season of The Walking Dead after every shift, we've got some tips for you!
Physical Self-Care: Take a 5-minute stretch break to alleviate some built up tension. The body and the mind are best friends and need each other to survive. Doing things like taking a walk around the halls or stretching can help you stay alert and boost some energy during those late hours.
Emotional Self-Care: Grab a notebook and write some positive affirmations to power through the night. When you're feeling drained it’s important to remind yourself that you are valued and capable. Writing is a great way to release stress and ease your thoughts.
Social Self-Care: When having a moment to mingle with colleagues, ask for help! If you’re feeling overwhelmed or just need more support, talk about it with others. You’ll often find you’re not alone, and having support during a long shift can help relieve some stress.
Spiritual Self-Care: Whether through a prayer or a short meditation session, take time to fuel your spirit. Maintaining inner peace in a stressful environment is helpful for staying connected to your values and beliefs. These practices can also give you the resilience and strength to make it through the night.
Mental Self-Care: Practice gratitude. Yes, even during the night shift! When you’re stuck thinking, "I’d rather be anywhere but here", pause and reflect on what you’re grateful for. Reflecting on the things and people that bring you joy can shift your mindset and turn a rough night into something a little more bearable.
Remember, it’s okay to embrace some self-care magic during stressful times! Taking time for yourself amidst the chaos can make everything a lot more manageable. You’re talented and capable at what you do, so take care of yourself so you can perform at your best— both for yourself and for those in your care!
Want more self-care tips? Our therapist Carla specializes in supporting caregivers and healthcare professionals. She is passionate about helping you overcome chronic stress, compassion fatigue and imposter syndrome. She is available for new clients in New York and is In-Network with UMR, Aetna, and United Healthcare. She also accepts Out-of-Network clients. To learn more, click here.
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