Hello Reader,

12 hour work days are HARD. I don't care how young and active you are, the mental and physical demands of nursing are draining. Sometimes you don't even realize how draining until you wake up one day and think to yourself "I can't do this anymore".

I've heard so many nurses say "I just don't have the time" (to take a break, eat a healthy lunch, stay hydrated, etc...) but guess what? If you don't find the time yourself, no one is going to do it for you. MAKE YOURSELF AS MUCH OF A PRIORITY AS YOUR PATIENTS.

👉This topic is exactly why I wrote my FREE e-book "NURSING SURVIVAL GUIDE: Back to Basics. Get it now if you haven't already!

Surviving (and thriving) through a 12-hour shift as a nurse is an endurance sport! Here are some tried-and-true ways to keep your energy up without running on fumes (or just caffeine and sheer willpower).

1. Hydrate Like It’s Your Job

• Dehydration = fatigue. Keep a big water bottle handy and sip throughout your shift.
• If plain water is boring, add fruit slices or electrolytes for a boost.
• Limit excessive caffeine—it dehydrates and can lead to crashes.

I like the 64 oz bottle from Amazon so I can measure my intake throughout the day, but there are lot's to choose from!

2. Fuel Your Body Right

• Eat small, balanced meals with protein, healthy fats, and complex carbs.
• Meal prep smart: Bring energy-packed snacks like nuts, cheese, Greek yogurt, or protein bars.
• Avoid sugar crashes—skip the vending machine donuts and breakroom junkfood!

3. Move It or Lose It

• Stretch when you can—rolling your shoulders and stretching your legs helps circulation.
• Take the stairs when possible or do quick squats on bathroom breaks (yes, seriously).
• If you’re feeling sluggish, a brisk walk around the unit helps wake you up.

4. Power Naps = Secret Weapon

• If you get a break, even a 10-minute nap can recharge your brain.
• No place to nap? Try closing your eyes and deep breathing for a couple of minutes.

5. Master the Art of Power Breathing

• Deep belly breathing (inhale 4 seconds, hold 4 seconds, exhale 4 seconds) reduces stress and boosts energy.
• Try *box breathing when things get chaotic—your nervous system will thank you.

*Box breathing is a simple but powerful technique used to reduce stress and improve focus. It’s called “box” breathing because you visualize a four-sided box, with each side representing a part of the breath cycle. It’s commonly used by nurses, first responders, and even Navy SEALs to stay calm under pressure.

How to Do Box Breathing:

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat the cycle 4-5 times or until you feel more relaxed and focused.

Why It Works:

• Slows your heart rate and activates the parasympathetic nervous system (aka your body’s “chill mode”).
• Increases oxygen flow to the brain, improving concentration.
• Helps manage stress, anxiety, and mental fatigue (super useful on a chaotic shift!).

It’s like a mini reset button for your nervous system. Give it a try between patients or during a quick break—it only takes a minute but works wonders!

6. Use Smart Caffeine Strategies

• Drink coffee strategically—a small dose every few hours beats chugging a venti all at once. (But keep sugar at a minimum!)
• Stop caffeine 4-6 hours before your shift ends so you can actually sleep later.

7. Stay Mentally Fresh

• Change your scenery when possible—step outside or switch tasks for a few minutes. (I used to walk around the building on a break when time allowed)
• Keep morale high: A quick laugh with coworkers or a positive playlist can be an instant energy booster.

8. Compression Socks = Game Changer

• Reduce leg fatigue and swelling—your feet will feel so much better at the end of your shift. If you are not wearing them to work- stop reading this and order them NOW!

​FIGS has some cute ones, but Amazon has tons of them as well!

9. Prioritize Sleep on Your Off Days

• Good sleep is the ultimate energy booster. Aim for 7+ hours when you can.
• Use blackout curtains, white noise, and keep a consistent sleep routine.

10. Remember Your “Why”

• When you’re running on empty, remind yourself why you became a nurse.
• A deep breath, a moment of gratitude, and a sip of water—repeat as needed.

You’ve got this! Now, go out there and save lives (while taking care of yourself too). 🚑💉💙

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💖 Best wishes, Deanna

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👉Be sure to check out my career resources below!

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🔥Career Resources 🔥

✅ "Opportunities in Nursing"- Over 80 nursing options, Nurse Entrepreneur ideas, Websites & Apps to help you find a job you love!

✅ "Discovering Your Purpose Driven Career"- 4 week online career course. Designed for nurses wanting a change, to start their own business, or those considering entering the nursing field.

✅ Go to my website at CoachingPRN.com for more info.

✅ Schedule a free call here to see if 1:1 coaching is for you.

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