Thriving in Nursing School: A Self-Care & Stress Management Guide

Self-care isn't selfish, it's part of being a great nurse. You’ve probably heard the phrase “you can’t pour from an empty cup” and it’s true. You need to be well cared for in order to have the energy, focus, and compassion you need to care for your patients.

The 8 Foundations of Daily Self-Care (Practical Nursing School Edition)

1. 💧 Stay Hydrated: Keep a water bottle with you; hydration fights fatigue
2. 🍎 Stay Fueled: Try to pack healthy snacks for clinical days: nuts, fruit, protein bars, etc.; try not to skip meals, stable nutrition = stable mood and focus
3. 🌿 Stay Rested: Taking a 20-30 minute power nap can be a game changer on a long day of studying
4. 👟 Stay Active: Find small ways to stay active like going for a short walk around campus or parking farther away at the grocery store
5. 💬 Stay Connected: Try and find at least 15 minutes each week to check in with your family and friends. Being reminded that they are there for support is one of the most underrated ways to re-energize when you’re feeling depleted
6. 😌 Unclench: Notice and release tension in your jaw, shoulders, and neck throughout the day
7. 🫁 Breathe Deeply: Try box breathing (below) to lower cortisol, reduce anxiety, and improve focus 
8. 🎯 Be Present: Notice and absorb positive moments as they happen, anxiety lives in the future. What are 3 things that you’re grateful for? 

🧠 Be Kind to Your Mind

• Minimize "should-ing": Notice when you pressure yourself ("I should be studying") and refocus (“I can’t study effectively if I don’t take time to rest”)
• Set realistic goals: You don't need to get a perfect score on every exam to be an excellent nurse ☺ 
• Take mini-breaks: After each hour of studying stand up and stretch, close your eyes, take a deep breath and count to 10 to hydrate your eyes and release endorphins 
• Celebrate small wins: passing a check-off, completing a clinical shift, making a patient smile

🆘   Quick Stress Relief Techniques

1. Box Breathing (60 seconds to calm down): Exhale completely → Hold 4 counts → Inhale 4 counts → Hold 4 counts → Exhale 4 counts. Repeat 5 times when you feel anxious or overwhelmed
2. Thought Stopping: Catch yourself when your mind starts to spiral into negative thinking→ mentally say "STOP!" → replace with a positive realistic thought like "I've prepared, I can do this" “I can handle whatever comes my way” “I am enough” “I am proud of myself” 
3. Grounding: Feel your feet on the floor or your back against a chair-anchor yourself in the present
4. Progressive Muscle Relaxation: Tense and release each muscle group for 5-10 seconds starting at your head and working down to your toes 
5. Guided imagery: Visualize your calm, safe place using all five senses (note: this is most effective when practiced regularly when you are NOT stressed, allowing your body to associate this with a relaxation response)