Practical Ways to Reset After Work

Written by Dr. Francine B. Baffa, LCSW, BCBA-D

In collaboration with Operation Happy Nurse

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Nursing is a calling—one rooted in compassion, resilience, and service, but even the most dedicated nurses can feel drained after long or emotionally intense shifts. High patient acuity, staffing shortages, and unpredictable clinical environments can lead to physical exhaustion, compassion fatigue, and emotional overwhelm. Without intentional recovery practices, the stress of nursing can accumulate over time, affecting mental health, relationships, and even career longevity.

Taking care of yourself is not selfish—it is essential. When you support your own mental and emotional health, you strengthen your ability to care for others and sustain your calling as a nurse. Whether you’re reflecting on your current path or considering your next steps in nursing, self-care and recovery must remain central.

1. Post-Shift Rituals

One of the most effective ways to support emotional and mental recovery is to develop a predictable, soothing post-shift ritual. This signals to your brain and body that the workday is over and it’s time to switch gears. Even a five-minute ritual can act as a psychological “off switch.”

Examples of post-shift rituals include:

• Changing clothes immediately after work. Many nurses find it symbolic to change out of scrubs before leaving the hospital or right when they arrive home. This can create a mental divide between “work mode” and “home mode.”

• Lighting a candle or diffusing essential oils at home. Scents like lavender, chamomile, or bergamot can promote relaxation.

• Enjoying a favorite beverage. A cup of herbal tea, a glass of water with lemon, or even a small treat can mark the start of your “off time.”

The key is consistency. Performing the same ritual at the end of every shift conditions your mind to release workplace stress more easily.

2. Grounding Techniques to Release Emotional Residue

Difficult patient cases, ethical dilemmas, or traumatic events can leave an emotional residue long after you’ve clocked out. Grounding techniques help bring you back to the present moment, calm your nervous system, and re-establish a sense of safety.

Some simple, research-backed grounding practices include:

• Box breathing- Inhale for four counts, hold for four, exhale for four, hold for four. This activates the parasympathetic nervous system, reducing stress.

• 5-4-3-2-1 sensory grounding- Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This reorients you to the ‘here and now’.

• Progressive muscle relaxation- Starting at your toes and moving up, tense each muscle group for a few seconds, then release. This helps your body “let go” of tension.

• Journaling- Spend 5–10 minutes writing down your thoughts and feelings about the shift. This can help process emotions and prevent rumination.

Integrating one or two of these techniques into your after-work routine can help you decompress more quickly.

3. Transition Routines

Transition routines act as a bridge between the intensity of your work environment and the calmer pace of home life. Without a conscious transition, stress from the hospital can bleed into your personal time, affecting relationships and rest.

Use your commute as a natural transition period. Whether you drive, walk, bike, or take public transportation, you can turn this time into a mini-recovery session:

• Listen to calming or uplifting music rather than news or emotionally charged podcasts.

• Practice gratitude. Mentally list three things that went well during your shift or that you’re thankful for in your personal life.

• Do gentle breathwork at red lights or on the train to regulate your nervous system.

• Call a supportive friend—someone who understands the realities of nursing but can also help you laugh or gain perspective.

If your commute is short, consider adding a brief “buffer activity” when you get home, like a quick walk around the block, stretching, or a short meditation before entering your living space.

4. Move Your Body

After a long shift, especially one spent on your feet, the last thing you may feel like doing is exercise, but some form of gentle movement can help reduce cortisol, improve circulation, and reset your mind.

Ideas for post-shift movement include:

• A slow, mindful walk outside

• Gentle yoga or stretching (even 10 minutes helps)

• Foam rolling or self-massage to ease muscle tension

• A relaxing swim or warm bath to soothe sore muscles

On days when you’re truly depleted, it’s okay to skip structured exercise and instead focus on rest and sleep. Movement should feel restorative, not like another chore.

5. Prioritize Sleep Hygiene

No matter how effective your after-work routine is, it’s incomplete without adequate rest. Sleep is the body’s most powerful recovery tool—and yet, irregular schedules, rotating shifts, and overtime can disrupt it.

Practical tips for better sleep:

• Create a dark, cool, quiet environment. Blackout curtains, white-noise machines, and eye masks can help.

• Stick to a consistent bedtime when possible—even on days off.

• Limit screen time 30–60 minutes before bed. Instead, read, journal, or practice gentle stretching.

• Use relaxation cues like soft music, aromatherapy, or a warm shower to signal to your body that it’s time for sleep.

If you’re a night-shift nurse, wear sunglasses on your commute home to reduce blue light exposure and help your body transition to rest mode.

Even the strongest self-care routine benefits from outside support. Nursing can be isolating at times, and processing your experiences with others who understand is crucial.

• Peer support groups or debriefings at work can normalize your feelings and reduce burnout.

• Professional therapy or counseling provides tools for coping with chronic stress or trauma exposure.

• Mentorship or coaching can help you reflect on your career path, build resilience, and explore next steps in nursing.

• Connection with family and friends—even brief check-ins—can help you feel grounded in life outside of work.

Remember, reaching out for support is a sign of strength, not weakness.

Finally, resetting after work isn’t only about recovering from the last shift—it’s also about evaluating the bigger picture. If you consistently find yourself emotionally exhausted despite using healthy coping strategies, it may be time to reflect on your role, work environment, or specialty.

Your well-being should be the compass guiding your professional decisions. Nursing offers a wide range of opportunities—from community health to education to telehealth—that may better fit your needs at different seasons of life.

Resetting after work is not a luxury; it’s a necessity. By creating consistent post-shift rituals, practicing grounding techniques, and building intentional transition routines, you protect your mental and emotional health, which in turn strengthens your capacity to care for others.

The key is to experiment and find what works for you—then practice it regularly, just as you would any other skill. When you make your well-being your number one priority, you not only safeguard your career but also your sense of purpose and joy in nursing.