7 Proven Strategies on How to Deal with Anxiety as a Nurse
- Zachary Wise
- Jul 15
- 11 min read
Updated: Aug 4
Caring for others is at the heart of nursing, but who cares for the caregivers? Nurses often face immense pressure, long hours, and emotionally taxing situations, making them particularly susceptible to anxiety.
This post will equip you with seven proven strategies to manage anxiety and build resilience in your demanding profession.
What are the 7 strategies on how to deal with anxiety as a nurse?
Here are 7 practical strategies for nurses to effectively manage anxiety on the job:
Breathing Techniques and Grounding Exercises
Creating Micro-Breaks During Shifts
Using Journaling and Emotional Check-Ins
Building Healthy Sleep and Nutrition Habits
Staying Present with Mindfulness Practices
Establishing Boundaries with Coworkers and Patients
Using Mobile Apps and Tools for Mental Health
We'll delve into the root causes of nursing anxiety, offer concrete self-care methods, discuss the importance of seeking support, and explore how workplace environments can better foster mental well-being for their dedicated nursing staff. You deserve to feel supported and thrive.
Understanding Why Nurses Experience Anxiety
Nursing is a profession built on compassion and expertise, yet it's also one that comes with a unique set of stressors. Many nurses have to deal with this issue, as nursing and anxiety often go together. The constant demands placed on healthcare professionals can lead to significant mental and emotional strain, making anxiety a common companion for many.
The Emotional Demands of Patient Care
At the core of a nurse's role is providing empathetic care, but this constant giving can lead to a phenomenon known as compassion fatigue and emotional labor. Nurses are continually giving empathy and care, which, while vital, drains emotional reserves over time. Imagine spending your days absorbing the pain, fear, and sadness of others—it's an immense emotional weight that accumulates.
Furthermore, nurses experience constant exposure to trauma and suffering. Repeated encounters with pain, loss, and patient death take a significant psychological toll. These are not isolated incidents but often daily occurrences that can desensitize some, but for many, they lead to a deep emotional burden, contributing heavily to anxiety.
Long Hours, Fatigue, and Burnout
The physical demands of nursing are just as taxing as the emotional ones. Long hours, fatigue, and burnout are rampant in the profession. Irregular shifts and extended hours directly interfere with recovery and cognitive function, making physical exhaustion and disrupted sleep a common reality.
When your body and mind are constantly tired, your resilience against stress and anxiety significantly diminishes. The impact of understaffing and overtime further exacerbates this issue.
Staff shortages lead to overwhelming workloads, pushing nurses to their limits. This overload makes anxiety and stress much harder to manage, as the feeling of being perpetually overwhelmed becomes the norm rather than the exception.
The Pressure to Perform Without Error
Nurses operate in an environment where mistakes can have dire consequences. This creates immense pressure to perform without error. The fear of making mistakes under pressure is a pervasive source of anxiety. Every decision, every action, carries significant weight, leading to intense performance anxiety.
The high expectations in life-or-death situations add another layer of stress. The emotional weight of being "perfect" with lives on the line leads to chronic stress and a constant state of hyper-vigilance. This relentless pressure can contribute to a perpetual state of anxiety, even when off duty.
How to Deal with Anxiety as a Nurse: 7 Strategies to Manage Anxiety on the Job
While the systemic issues contributing to nursing anxiety are significant, there are powerful, practical strategies nurses can employ to deal with anxiety as a nurse on a daily basis. Developing coping mechanisms and prioritizing healthy habits are crucial for long-term well-being.
Breathing Techniques and Grounding Exercises
One of the most immediate ways to reduce anxiety is through breathing techniques and grounding exercises. Methods like box breathing, 4-7-8 breathing, and body scanning are simple yet effective ways to reset the nervous system quickly.
These techniques offer immediate relief by engaging your parasympathetic nervous system. These are quick techniques to regain focus during stress, practical tools to use between tasks or in moments of overwhelm.
For example, the 333 rule (look around and name 3 things you see, listen closely and name 3 sounds you hear, move your body and name 3 things you can feel) is a great grounding exercise. While these provide immediate relief and accessibility, they are not a substitute for professional help and individual differences may affect their efficacy. They are, however, a powerful complementary strategy.
Creating Micro-Breaks During Shifts
Even in the most hectic nursing environments, you can create micro-breaks during shifts. Learning how to pause mentally and physically in short moments can make a significant difference. Even 30 seconds of deep breathing can reduce anxiety and help you regain composure.
Making use of transitions, such as between patients or when walking from one area to another, allows you to integrate these micro-breaks into your daily workflow without impacting patient care. These small moments can prevent the accumulation of stress throughout the shift.
Journaling and emotional check-ins are powerful tools for processing complex emotions. Reflecting on difficult moments to gain clarity through writing helps process emotional weight and reduce mental clutter. It allows you to externalize your thoughts and feelings rather than letting them swirl internally.
This practice also helps in identifying patterns and emotional triggers, revealing stress patterns you can then address or avoid in the future. You might find a nursing care plan on anxiety helpful for structuring this reflection.
Building Healthy Sleep and Nutrition Habits
Fundamental to managing anxiety is building healthy sleep and nutrition habits. Sleep hygiene for night-shift nurses is particularly crucial; techniques to improve rest during off-hours can significantly reduce fatigue-related anxiety. This might involve creating a calming environment, utilizing blackout curtains, and sticking to a consistent sleep schedule even on days off.
Meal prep and hydration strategies during shifts are equally important. Simple routines to fuel your body and support mental clarity will prevent energy crashes that can exacerbate anxiety. Remember to take care of yourself by prioritizing these basic needs.
Staying Present with Mindfulness Practices
Mindfulness practices help anchor your thoughts in the present, preventing them from spiraling into anxious scenarios about the past or future. Mindful breathing, walking, and listening are everyday mindfulness techniques you can easily integrate into your day.
For busy nurses, numerous apps and guided meditations can support mindfulness in even the most hectic settings. These tech tools offer structured guidance for short meditation sessions, making them accessible even during brief breaks.
Establishing Boundaries with Coworkers and Patients
Learning to establish boundaries with coworkers and patients is essential for protecting your mental energy. This means saying "no" respectfully and effectively when your capacity is maxed out, without guilt. Setting boundaries helps prevent emotional overextension, which can lead to compassion fatigue and interpersonal burnout. It's about protecting your well-being.
Using Mobile Apps and Tools for Mental Health
Technology can be a valuable ally in managing anxiety. There are many excellent apps for meditation, journaling, and mood tracking that offer structured mental health support. Integrating these tools by fitting tech into your daily workflow, even for micro-moments of reflection or relaxation, can be incredibly beneficial.
Despite the clear need, many nurses hesitate to seek help for anxiety due to pervasive stigma. It's crucial to normalize the conversation around mental health in nursing. Remember, many nurses have to deal with this issue, as nursing and anxiety often go together.
Why Nurses Often Stay Silent About Anxiety
One of the primary reasons nurses often stay silent about anxiety is the fear of judgment or career consequences. Anxiety is often misunderstood as a weakness in high-performance roles, leading to concerns about professional repercussions.
This is compounded by workplace cultures that may discourage vulnerability, fostering a "tough it out" mentality that creates significant barriers to emotional honesty.
Reframing Vulnerability as Strength
It's time to reframe vulnerability as strength. There is immense courage in acknowledging emotional needs. Self-awareness is a powerful and professional skill that allows you to recognize when you need support.
By doing so, you can also role model openness for younger staff, showing them that leaders who share their struggles help normalize help-seeking and foster a healthier work environment.
Peer Support vs. Professional Counseling
When dealing with anxiety, understanding the difference between peer support and professional counseling is important. Informal peer check-ins and mentorship with trusted coworkers can offer valuable emotional grounding and a sense of camaraderie.
Sometimes, simply talking to trusted individuals can make a difference. However, it's vital to know when to transition to trained mental health professionals. Knowing when peer support isn’t enough is key for comprehensive recovery and deeper work on issues like anxiety nursing diagnosis examples or a nursing care plan on anxiety.
Institutional Barriers to Mental Health Support
While individual strategies are crucial, addressing the institutional barriers to mental health support is equally important for creating a truly supportive environment for nurses.
Lack of Time, Coverage, and Confidentiality
A significant barrier is the inability to leave the floor for mental health breaks. The intensity of shifts often makes support resources physically inaccessible. Nurses are also burdened by concerns over privacy and stigma, worrying that their mental health status might not stay confidential, impacting their career progression.
Policies That Discourage Help-Seeking
Outdated mental health policies or benefits can actively discourage help-seeking. Systems haven't evolved to support the emotional realities of nursing, and a lack of support in HR or leadership response can create deep distrust around seeking help. These administrative shortcomings can leave nurses feeling unsupported and isolated.
What Leaders Can Do to Support Nurses Better
Leaders play a pivotal role in transforming the culture around mental health. They can start by creating protected time for well-being, scheduling breaks and check-ins as part of team workflows, not just as an afterthought. Furthermore, promoting a culture of openness and support, where leaders speak about mental health openly, sets a strong tone and encourages nurses to prioritize their mental health.
When and How to Seek Professional Help
While self-care and peer support are invaluable, there are times when professional help is essential. Recognizing these signs and knowing how to access support is crucial.
Recognizing the Signs You Need Extra Support
It's important to recognize the signs that you need extra support. Chronic fatigue, detachment, or panic attacks are warning signs that anxiety has progressed beyond self-management. When coping mechanisms stop working, it's a clear signal that professional help is needed for recovery. This might be when you need a nanda nursing diagnosis for anxiety or to develop individualized nursing care plan goals for anxiety.
7-proven-strategies-on-how-to-deal-with-anxiety-as-a-nurse
Finding a Therapist Familiar with Nursing Culture
When seeking professional help, look for a therapist familiar with nursing culture. What to look for in a therapist for healthcare professionals includes experience with trauma, shift work, or caregiving burnout.
You can find specialized providers through Employee Assistance Programs (EAPs), online platforms, or nurse-specific resources.
Behavioral health professionals, including psychiatrists, psychologists, and mental health counselors, can offer tailored support. You can even contact the RCN to set up an appointment with their confidential telephone counseling service.
Making Time for Mental Health Without Guilt
It's imperative to reframe self-care as professional responsibility. Emotional wellness is essential to quality patient care. Schedule mental health like any critical appointment; block time for therapy or self-check-ins just as you would for professional training.
Remember to have self-compassion and give yourself grace. Building a sustainable mental health routine is about integrating self-care into your daily life, not just during crises. This involves consistent check-ins and proactive strategies.
Daily, Weekly, and Monthly Check-Ins
Implement simple self-assessments and mood tracking on a daily, weekly, and monthly basis. Brief check-ins help detect patterns before burnout sets in. Knowing when to escalate to deeper reflection or help means understanding when your mental health check-in signifies a need for more significant action. Create a routine that works for you, perhaps developing a pre-shift plan to set yourself up for success.
Building a Resilient Workplace Support System
Fostering a supportive environment at work is key. Establish trusted coworkers and debriefing routines to talk through tough shifts, which builds emotional resilience.
Participating in wellness committees or groups within your workplace can also boost your ownership and agency in creating a healthier environment. Seek out resources provided by your institution.
Advocating for Yourself in the Workplace
Learning how to communicate needs clearly to leadership is a vital skill. Assertive, clear conversations about workload concerns and mental health are essential for positive change. Setting long-term boundaries and goals is about planning for sustainable mental wellness, not just crisis care.
Remember, take care of yourself. Ultimately, creating a culture where nurses feel supported is not just good for individual well-being; it's essential for the entire healthcare system.
Embracing Long-Term Well-Being as Essential to Care Quality
Healthy nurses make safer patient environments. Burnout prevention improves focus and performance, directly impacting the quality of care provided. Mental wellness is a foundational element for professional longevity, ensuring sustainable nursing careers require investment in mental health.
Encouragement for Nurses to Prioritize Their Mental Health
It’s time to give yourself permission to rest and heal. You don’t need to "earn" recovery—it's a necessary component of your professional life. Understand that mental health is a strength, not a weakness. By taking care of yourself, you set a positive standard for others to follow. You deserve to feel supported and empowered in your vital profession.
Frequently Ask Questions:
• What are some immediate techniques to reduce anxiety on the job?
Immediate techniques include breathing exercises like box breathing or 4-7-8 breathing, grounding techniques like the 333 rule (name 3 things you see, 3 things you hear, 3 things you feel), and creating micro-breaks by pausing for 30 seconds between tasks for deep breaths.
• How can I build a sustainable mental health routine as a busy nurse?
Create a routine by scheduling shifts well in advance, developing a pre-shift plan, incorporating daily self-assessments, prioritizing healthy sleep and nutrition, engaging in enjoyable activities, and practicing mindfulness and meditation, even in short bursts. Consider developing individualized nursing care plans for yourself.
• When should I consider seeking professional help for anxiety?
Seek professional help if you experience chronic fatigue, detachment, panic attacks, or if your usual coping mechanisms stop working. Behavioral health professionals, including psychiatrists, psychologists, and mental health counselors, can provide specialized support.
• How can I advocate for my mental health in the workplace?
Communicate workload concerns clearly and assertively to leadership, set boundaries with coworkers and patients, foster a supportive environment by debriefing with trusted colleagues, and participate in workplace wellness initiatives. Remember, reducing your overall stress level can help lower your nursing shift anxiety level.
• Are there specific jobs or roles that are best for nurses with anxiety?
While anxiety can manifest in any role, some nurses find positions with more predictable hours, less direct trauma exposure, or fewer high-stakes, rapid-fire decisions to be less anxiety-inducing. These might include roles in research, clinic settings, public health, or nurse education, which are often considered among the best jobs for nurses. Exploring different nursing specialties can help you find a better fit.
At Chateau Health and Wellness Treatment Center, we understand the unique emotional toll that caregiving can take—especially for those in the nursing profession. Anxiety, burnout, and compassion fatigue are not weaknesses; they are signs that your care for others has come at the cost of caring for yourself. That’s where we come in. Our team is deeply committed to creating a safe, supportive space where healing isn’t just possible—it’s expected. We take ownership of your recovery journey with you, offering the tools, insight, and compassion you need to regain your balance and rediscover your strength. If you’re struggling or even just feeling overwhelmed, we’re here to help. Reach out to us today at (435) 222-5225—because your well-being matters just as much as those you care for.
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About The Author
Zachary Wise is a Recovery Specialist at Chateau Health and Wellness
Where he helps individuals navigate the challenges of mental health and addiction recovery. With firsthand experience overcoming trauma, depression, anxiety, and PTSD, Zach combines over 8 years of professional expertise with personal insight to support lasting healing.
Since 2017, Zach has played a pivotal role at Chateau, working in case management, staff training, and program development.
Danny Warner, CEO of Chateau Health and Wellness
Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.
Austin Pederson, Executive Director of Chateau Health and Wellness
Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.
Ben Pearson, LCSW - Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
