Refueling After the Shift: Nurse Wellness Tips for Beating Post-Work Exhaustion

After a demanding shift, many nurses struggle with exhaustion that seeps into life outside of work. For many of us, we come home and start what feels like a whole second shift. When this pattern repeats, it is easy to feel like we are stuck in Groundhog Day, asking ourselves, “is this is all there is?”

This is not the most supportive feeling when we are trying to take care of our patients, and ourselves. 

There are lots of fancy strategies, elaborate plans that we make and then judge ourselves when we don’t follow through. In times like these, when we are emotionally spent, getting back to basics may be the only way we can dig ourselves out.

Strategies don’t have to take time and tons of supplies. Many of them don’t even require prior planning. If you're feeling run down, screen shot this list and refer to it at the end of your work day. Then pick whatever is easiest to try and start there. We can restore our energy, physically, mentally and emotionally, even after long hours on the job.

• Hydrate First: Even mild dehydration can worsen fatigue. Start with water or an electrolyte drink when you get home.

• Nourishing Snack or Meal: Prioritize protein + complex carbs (e.g., Greek yogurt with fruit, eggs with avocado toast, or a smoothie) to stabilize blood sugar and refuel.

• Gentle Movement: Try any type of movement, stretching, yoga,bopping around to your favorite song, or a short walk instead of collapsing right away.  This helps release the tension not only from being on your feet all day but also from holding the suffering of others.

• Prioritize Restorative Sleep: We all know sleep hygiene strategies, dim lights before bed, avoid screens, and keep your bedroom cool and quiet, but let’s not forget about the importance of just going to bed. Give your tomorrow self the gift of saying no to one more episode, no to too much wine, sugar or caffeine, and yes to a reasonable bedtime. 

• Mindful Transition AKA don’t just rush off to the next thing: Yes, I know there are too many things to do and not enough time but the return on investment for this one strategy can be huge. Practice a “shift-reset” routine. This may be some type of deep breathing/box breathing in the car or listening to calming music. It may be doing a quick 5 minute meditation before walking into the house (yes, you can pull over on the side of the road before you get home if the craziness starts as soon as you pull in the driveway. Take just a few moments to separate work stress from home life.

• Gratitude Check: Looking for a way to build the resilience that everyone is talking about? Jot down one positive moment from your shift. Just engaging in a regular gratitude practice, even one as simple as this, builds greater psychological resilience in the face of stress. It is a well documented strategy that can protect against burnout. Don’t discard it before you try it 🙂. It’s a stress free way to combat mental exhaustion and has an added bonus of increasing job satisfaction.

• Hydrate some more.

• Connection and Support: Talk to a friend, colleague or family member. Trying to shoulder it alone isn’t necessary or helpful to your overall mental health. Even building connections around other areas of your life can support you and decrease your emotional load.

  
  

It’s a quick list, an easy list. Feeling better is 100% within your reach. Let’s just start with the basics. Knowing them isn’t enough, we have to pick one and start practicing and taking action doesn’t have to be stressful. Where do you want to start?

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P.S. If you’re feeling drained and want support in preventing burnout while rediscovering joy in the job you love, let’s connect. My 1:1 coaching is designed to help you build resilience, restore balance, and create a sustainable career you don’t want to walk away from. Schedule your free consultation today and take the first step toward thriving—not just surviving—in nursing. Reach out Megan@NursingBeyondtheJob.com