Looking after yourself is not a luxury – it’s a necessity. And for care professionals, this message couldn’t be more relevant.
You spend your days (and nights) supporting others. But the very nature of your work often means your own wellbeing takes a back seat. Long shifts, emotional strain and constant demands can leave little time or energy for self care.
Sound familiar? This article is for you.
Common challenges care professionals face
Before we talk about self care, it’s important to acknowledge the very real pressures that make it difficult in the first place. Care professionals work in environments that are physically demanding, emotionally intense, and often under-resourced. These challenges aren’t just part of the job – they directly impact your ability to rest, recharge and look after your own wellbeing.
Here are some of the most common barriers to self care in the caring professions:
- You’re time poor: Long shifts, overtime and irregular hours leave little room for rest or hobbies
- You’re emotionally fatigued: Supporting patients and families through difficult moments can take a toll
- You’re physically tired, too: Being on your feet all day, lifting and moving can lead to chronic aches and fatigue
- You can’t get enough sleep: Shift work often disrupts natural sleep cycles, affecting mood and energy
- You feel guilty prioritising yourself: Many care workers feel guilty prioritising their own needs over others’.
Practical self care that fits your reality
Here are some small, sustainable ways to care for yourself – even on your busiest days.
1. Micro-moments of calm
You don’t need an hour of meditation. Try:
- 60 seconds of deep breathing between patients
- A short walk outside during your break
- Listening to a calming playlist on your commute
- Using a free mindfulness app like Insight Timer or Smiling Mind for a 5-minute reset.
Read more: Little by little: 8 Small habits to reduce your stress levels →
2. Fuel your body, not just your shift
Eating well doesn’t mean cooking gourmet meals. Think:
- Prepping simple, balanced snacks (like boiled eggs, fruit or wraps)
- Staying hydrated with a refillable water bottle
- Avoiding the sugar crash from vending machine snacks
- Keeping a “grab-and-go” snack box in your locker or car.
Read more: Fuel your shift: Nutrition tips and meal ideas for nurses →
3. Protect your sleep
Even if your schedule is erratic, you can still improve sleep quality:
- Use blackout curtains or an eye mask
- Avoid screens before bed
- Create a wind-down routine, even if it’s just 10 minutes
- Try a white noise app or earplugs to block out daytime noise
Read more: How to get quality rest as a shift worker in healthcare →
4. Let go of guilt
You can’t pour from an empty cup. Taking time for yourself makes you a better carer. Remind yourself:
- You deserve rest
- You’re doing your best
- Boundaries are healthy
- Saying “no” to one thing means saying “yes” to your wellbeing.
5. Use the support available to you
Don’t suffer in silence – share how you’re feeling with your manager (if you’re comfortable to). You may be able to access free support and resources through your organisation.
And don’t forget to check out FuturU’s Inner Wellness support. Entirely free to access from your mobile, laptop or tablet, our course modules can help you manage stress, build resilience and feel more in control.
6. Connect with someone who gets it
Sometimes the best self care is a quick chat with someone who understands. Try:
- A 5-minute check-in with a colleague
- Joining a peer support group (online or in person)
- Sending a voice note to a friend instead of texting.
7. Do one thing just for you
Even if it’s small, doing something that’s just for you can make a big difference:
- Read a few pages of a book
- Watch a funny video
- Paint your nails, stretch, or journal for five minutes
- Say no to one thing that drains you.
Self care doesn’t have to be a grand gesture. It’s the small, consistent acts that help you stay grounded, energised and emotionally well.
Take a moment – even just one – to do something kind for yourself. Remember, you care for others every day. You deserve care too.
