How to Minimize Dreadful Pre-Shift Anxiety

Pre-shift anxiety is something many of us nurses struggle with on a day to day basis and learning how to minimize pre-shift anxiety is absolutely crucial. It can occur at any level in our nursing career and is triggered by many different things. But what really is pre-shift anxiety ? It is the dreadful, stressful feeling you get when you know you work in the morning or evening, right before you walk into your shift and the anticipation of not knowing what to expect, or knowing – but not looking forward to it. It is an unsettling feeling but I want you to know – you are not alone. Many of us feel or have felt this feeling at some point in our career. Let’s talk about some tried and true steps that can help you learn how to minimize pre-shift anxiety.

1. Learn your triggers.

First things first – Learn your triggers. Most anxiety, if not all, is derived by something that has suddenly triggered us. The first step in minimizing pre-shift anxiety is to figure out WHAT exactly is causing your anxiety. Is it fear of making a mistake? A toxic job environment? A difficult co-worker? A lack of support and staffing? These are all common pre-shift anxiety triggers and if you are experiencing them just know you are not alone.

Once you have identified your trigger it will be much easier to focus on measures to take control of your pre-shift anxiety. For example, If you know that running late and rushing increases your stress leading to pre-shift anxiety then you must make a conscious effort to practice time management in order to avoid running late. This leads us to our next point.

2. Prep ahead of time.

Time management is key when reducing pre-shift anxiety. If you skip this key component you may struggle with staying on top of things that need to be done, feeling flustered and not being prepared. This will undoubtedly lead to stress and cause pre-shift anxiety that will pour into your shift.

To reduce pre-shift anxiety get into the habit of prepping everything the day before your shift. For example, if you work day shift have everything, such as your nursing bag with top nursing essentials, uniform, breakfast and/or lunch, ready the night before. You don’t want to leave any task that can create chaos or run around for the hours before your shift. The time prior to your shift will only include positive experiences, which we will talk more about below.

3. Practice self care.

Taking care of yourself is something we always forget to do as humans. We are constantly putting others needs before ours and prioritizing all else before our own self-care. But here’s the thing, if you don’t take care of yourself, who will? If you don’t take care of your physical and mental health, then who will? You simply cannot pour from an empty cup. It will take it’s toll and it is one of the major things that contribute to pre-shift anxiety. Take 30 minutes to an hour each day to doing something that only YOU love. Something that truly makes you happy. You can choose the time during the day this works best for you but I want you to challenge yourself and try it.

What self-care ideas can reduce pre-shift anxiety? I’m glad you asked.

1. Exercise.
2. Getting enough sleep.
3. Healthy diet.
4. Journaling.
5. Taking time to reflect while drinking some tea.
6. Positive affirmations.
7. Find a hobby you love.
8. Get involved in community engagement.

I go in depth more about self-care ideas that can reduce pre-shift anxiety in this post. I recommend visiting it as it talks about the benefits of these actions, especially as it relates to pre-shift anxiety, but also how you can implement them in your day to day life.

y let it be this. Creating a calming environment is extremely beneficial in minimizing pre-shift anxiety. You are starting your shift fresh, deep breaths and a on a positive note. Mindset is everything but sometimes we need a little help with our mind shifts in order to step into a positive zone. A calming environment varies from person to person but overall, you want to incorporate things that make you happy.

Choosing to see a specific color in the morning or prior to your shift is helpful in reducing not just pre-shift anxiety but any anxiety. Did you know that color has the power to directly impact our behaviors as humans? Some colors such as grey or red can cause more anxiety and stress. While other colors like lavender or yellow can bring on calm and happiness. Think of a color that brings you calm and happiness. Now, once you know your color I want you to incorporate it as much as possible in items around your home or room, car, or anything you may see or come in contact with pre-shift. It may even be helpful to have certain nursing essentials that are this specific color to help during your shift.

Specific scents and candles can also create a calming environment. Aromatherapy has been around for thousands of years and its benefits at reducing stress and anxiety have been profound. Consider using essential oils that you can rub on your temples or behind your ears. You may even rub them on your wrist or use a car scent that relaxes you while you are driving to work.

Creating a positive commute is also essential in minimizing pre-shift anxiety. Listening to music that uplifts you, a good podcast that inspires or motivates you, listening to positive affirmations on your way to work and even listening to a youtube video on positive thinking will all set your day on the right, positive tone.

5. Create a schedule and stick to it.

Routine and structure is another tip to reducing and minimizing pre-shift anxiety. Structure helps keeps you organized and decreases the chances of any surprises from catching you off guard. Structure and routine allows you to know exactly what to expect before your shift and helps keep your mind at ease. I find that having an agenda and putting my thoughts and to do’s on a list really helps keep me focused on what I have to complete for the day so I’m not running through a million thoughts in my mind with a fear that I will miss something or make a mistake.

Routine can be as simple as waking up at a specific time each day and taking 20 minutes to sit, relax and drink your morning coffee or tea before work to waking up, listening to a favorite podcast on the way to work, practicing 5 affirmations before you walk into your shift, taking 5 deep breaths and starting your day. What matters is this behavior is expected by your mind and reduces stress/anxiety of the unknown.

What are some techniques you practice to minimize your pre-shift anxiety?
Please share in the comments.

Pre-shift anxiety is something many struggle with. As a new nurse, I struggled with it plenty when I was in the ICU. I remember going into my shift daily and wondering how long would this last? Feeling emotionally drained and worried about the assignment I was going to have. Trust me when I say, many of the nurses around you feel the same way. It is important to find a good group of friends who can support you and speak positive and inspiring words into your mind and life and always find someone who you can talk to if it becomes too overwhelming. I hope this post can help you start somewhere to minimize your pre-shift anxiety.

’till next time,

The RN Educator