10 Ways to Decompress After a Hectic Nursing Shift

If you’re a nurse, you know the emotional and physical toll that a single shift can take. Long hours, patient demands, short staffing, and critical decisions—it’s no wonder nurse burnout is at an all-time high. Taking care of others is your job. But, if you don’t actively decompress after work, your own mental health as a nurse suffers.

Here are 10 real, practical ways to decompress after a stressful shift—strategies that support stress relief and long-term emotional well-being.

1. Change Out of Your Scrubs Immediately

One of the simplest ways to signal to your brain that the shift is over is to change out of your scrubs as soon as you get home. Physically removing your uniform can help you mentally separate work from your personal life. Consider this your reset button.

Pro Tip: Create a post-shift ritual—shower, change clothes, and maybe light a calming candle or use essential oils to trigger relaxation.

2. Use Guided Meditation or Deep Breathing

Nurses spend their shifts in a constant state of alert. It's no surprise that your nervous system stays activated long after clocking out. Deep breathing or short guided meditations can interrupt that loop and activate your parasympathetic system.

Apps like Calm, Headspace, or Insight Timer offer specific content geared towards stress relief for healthcare workers.

3. Unplug from Devices (Especially Medical-Related Content)

You’ve spent 12+ hours surrounded by monitors, alarms, and nonstop patient interaction. When you get home, give yourself permission to disconnect from screens, especially anything related to work or health.

Instead of doom-scrolling, try reading a book, listening to music, or doing something tactile like cooking or gardening.

4. Get Moving—But Keep It Gentle

After a grueling shift, you might not want to hit the gym—and you don’t have to. But light movement can help release built-up tension, improve circulation, and support your mental health.

Try these:

• A 20-minute walk

• A beginner yoga flow

• Simple stretching with a foam roller

5. Vent—but in a Healthy Way

Bottling up stress never ends well. Find someone you trust—a partner, friend, or fellow nurse—who can listen without judgment. Talking through your shift can help process complex emotions like grief, frustration, or compassion fatigue.

Don’t want to burden someone else? Journaling is a powerful tool for emotional regulation. Keep a small notebook where you jot down what went well, what was hard, and what you’re grateful for.

6. Prioritize Sleep Hygiene

Rotating shifts, night duty, and emotional fatigue can wreak havoc on your sleep. But rest is not a luxury—it's essential for your cognitive and emotional well-being.

To improve your sleep hygiene:

• Stick to a consistent routine (even on off days)

• Block out light with blackout curtains or a sleep mask

• Avoid caffeine post-shift

• Try white noise or calming music

7. Practice Micro Self-Care

Self-care doesn’t always mean spa days and vacations. For nurses, micro self-care is often more practical and sustainable. Think 5-10 minute rituals that restore your energy without taking much effort.

Examples:

• Sipping tea in silence

• Using a calming face mask

• Listening to a favorite song

• A warm bath with Epsom salts

It’s all about sending your brain the message: You deserve care, too.

8. Eat Something That Fuels You

It’s easy to skip meals or rely on vending machine snacks during shifts. But post-shift nutrition is critical for recovery.

Aim for something simple, nourishing, and satisfying:

• Protein-rich smoothie

• Veggie omelet

• Rice bowl with lean meat and greens

Avoid heavy, greasy meals that leave you sluggish. Fueling your body supports your immune system, energy levels, and mental resilience.

9. Set Boundaries Around Work Talk

It’s tempting to replay every part of your shift—but over processing can actually increase stress. If possible, set limits on how much time you spend talking or thinking about work once you’re home.

Try using physical cues like:

• Putting your ID badge in a drawer

• Leaving your work shoes outside

• Saying an affirmation like: “The shift is over. I’m home now.”

Boundaries protect your emotional energy and help you stay grounded outside of work.

10. Seek Professional Support When Needed

If your stress is constant, your sleep is wrecked, or you feel emotionally numb, don’t tough it out alone. There’s no shame in seeking therapy or mental health resources—especially when you’re working in a high-pressure field like nursing.

Many hospitals offer employee assistance programs (EAPs) with access to free or low-cost therapy. There are also therapist directories specifically for healthcare workers.

Final Thoughts: You Can’t Pour From an Empty Cup

Being a nurse is one of the most demanding and selfless jobs out there. But showing up for your patients means first showing up for yourself. Building habits to decompress after work is more than just stress management—it’s a long-term investment in your well-being, career longevity, and mental wellness as a nurse.

You’re not weak for needing rest. You’re wise for knowing it’s necessary.

Recommended Reading & Resources:

• The American Nurses Association: Mental Health Resources

• The Resilient Nurse Project

• "The Shift" by Theresa Brown – A nurse’s memoir that humanizes the emotional weight of each shift

~Best, The Dazzling Nurse

Creating a space for nurses, whether seasoned or new, to find inspiration, self-care tips, and practical nursing knowledge.

**the links on this page are amazon affiliate links, which means I may receive a small commission if you click and purchase at no additional cost to you. I have either used these products myself, or they come recommended by friends who are also nurses.

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