Mindfulness on the Move: Simple Practices for Nurses During a Hectic Shift

It Was the Worst Shift of My Career

This was probably 20 years ago now, maybe more. Yet, I can still remember it. In a four-hour period, I had three patients die—patients assigned to me. I was responsible for them, and they died.

Two of these patients came in, talking to me, and left in a body bag.

I don’t care who you are, that’s heavy. I remember sitting in my car afterward, wondering if I was supposed to be a nurse. Most nurses will go their entire career without experiencing this. Still, many of us went through COVID and carry similar emotional scars.

I wish I had known about mindfulness then. It wouldn’t have kept my patients alive, but it could have helped me deal with the aftermath.

Merriam-Webster defines mindfulness as “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis.” (1)

Put simply, mindfulness is being aware of your mental and emotional state at any given moment. It won’t change events, but it can give you better control over how your body processes them.

Why Mindfulness Matters in Nursing

Every nurse has had moments when the emotional weight of the job makes it hard to keep going. We’ve all been yelled at by patients, visitors, physicians, or colleagues. Many of us have experienced a moment of overwhelm where our brain feels like it just… stops.

Mindfulness helps with these moments, not by preventing stress, but by changing how you respond to it. Instead of reacting instinctively, mindfulness helps you regain control and respond in a healthier way.

Beyond immediate benefits, mindfulness also supports long-term mental health. Recognizing how your body reacts to stressors enables you to work through them instead of carrying them forward.

Several years ago, I experienced what I can only describe as a panic attack. At the time, I thought I was having a nervous breakdown. Afterward, I was afraid of things I had never feared before. You can read that full story HERE.

I didn’t know I was using mindfulness, but in the months following, I learned to recognize my body’s reactions early. I could feel the anxiety starting, and say to myself, Okay, I feel anxious. Instead of letting fear spiral, I became curious about why I was feeling that way. This helped me identify triggers, evaluate solutions, and talk myself down before panic fully set in.

Mindfulness can be the difference between carrying trauma forward and processing it in real-time.

Quick Mindfulness Practices for Busy Nurses

Here are simple techniques you can use on the job—even when you don’t have much time:

Intentional Deep Breathing: Taking a single deep breath gives your brain space to reset. The Cleveland Clinic notes that deep breathing can reduce heart rate and blood pressure, helping you relax. (2)
Grounding with the Five Senses: Become aware of your surroundings through sight, hearing, touch, smell, and taste. This helps anchor you in the present moment and lowers anxiety.
Micro-Meditations Between Tasks: Before moving to your next patient, take 10 seconds to refocus. This could be repeating a Bible verse, a positive thought, or a simple affirmation.
Gratitude on the Go: Amid chaos, pause to mentally list three things you’re grateful for. This can shift your mindset and prevent stress from overtaking you.
Body Awareness Check-Ins: Ask yourself: What does my body feel like right now? Notice tension, pressure, tightness—without judgment. Awareness is the first step toward relief.

Overcoming Common Barriers to Mindfulness in Healthcare

Some nurses may feel skeptical about mindfulness. Here’s how to overcome common objections:

“This is stupid.” Nursing breeds cynicism, but mindfulness isn’t fluffy self-help—it’s science-backed stress management.
“My mind won’t slow down.” That’s normal! The more you practice mindfulness, the easier it becomes.
“I can’t relax.” That’s why mindfulness exists—to help nurses learn how to relax and reset.
Low motivation. You won’t always feel like practicing mindfulness. Do it anyway. Consistency is the key.