Working in healthcare is no joke, and if you’ve ever pulled a long shift at a hospital, you know exactly what we mean. The exhaustion is real, the stress is high, and let’s be honest – sometimes you don’t even know what day it is.
But despite all that, medical professionals keep showing up, pushing through, and making a difference in people’s lives. So, how do you survive (and maybe even thrive) during those brutal 12+ hour shifts? Let’s talk about it.
1. Master the Art of Power Naps
If you’re lucky enough to work somewhere that allows short breaks, use them wisely. A 20-minute nap can do wonders for your energy and focus. There’s a reason why NASA recommends power naps for astronauts – because they work. If you only have five minutes? Close your eyes and practice deep breathing. Even micro-breaks can help reset your brain and keep you from feeling like a zombie halfway through your shift.
2. Fuel Your Body the Right Way
Eating junk food from the vending machine might sound like a quick fix, but it’ll come back to haunt you when you crash later. Try to pack meals that are high in protein and healthy fats to keep your energy steady.
Think Greek yogurt, nuts, lean meats, and complex carbs like quinoa or whole grains. And, of course, don’t forget to stay hydrated. Coffee is life, but water is just as important. Dehydration can make you feel sluggish and even worsen stress.
The best snack options for long shifts would be:
- Mixed nuts and dried fruit
- Protein bars with low sugar
- Hummus and veggie sticks
- Hard-boiled eggs
- Whole grain crackers with peanut butter
3. Find Your Go-to Energy Boosters
Some people swear by energy drinks, others rely on tea or black coffee. Whatever your method, don’t overdo it. Too much caffeine can make you jittery and then lead to a nasty crash. Instead, try natural energy boosters like stretching, deep breathing, or even a quick walk if you can step away for a moment.
4. Get Comfortable – but Not Too Comfortable
Shoes. Matter. More than you think. If you’re on your feet all day, investing in a good pair of supportive, non-slip shoes is a game changer. Also, compression socks are a hidden gem – they help with circulation and prevent swelling. But don’t get too cozy! Wearing something that makes you feel good and professional can boost your confidence and energy.
And, of course, there are scrubs. Every set – especially women’s scrubs sets – should not only provide maximum comfort but also enhance your professional appearance. The right scrubs allow for ease of movement during long shifts while also projecting a clean, polished, and competent image. High-quality fabric, a well-tailored fit, and practical features like stretchable materials or multiple pockets can make all the difference. When chosen thoughtfully, scrubs become more than just a uniform; they become an essential part of a medical worker’s confidence and efficiency on the job.
5. Mental Tricks to Keep You Going
When you feel like you’re running on empty, use some mental hacks to push through. One trick is breaking your shift into smaller chunks. Instead of thinking, “I have 12 hours to go,” tell yourself, “Just make it to the next break.” Another strategy? Music. If your workplace allows it, a good playlist or podcast can be a lifesaver during slow periods.
6. Lean on Your Work Family
You spend more time with your coworkers than your actual family some days, so build strong connections. A supportive team can make even the toughest shifts bearable. Check in on each other, share a joke, or just vent when you need to. Team morale is everything in a high-stress job like healthcare.
7. Don’t Take Every Bad Day Home With You
Let’s be real – some days are just plain awful. Patients are tough, the workload is insane, and everything that can go wrong does. But once you clock out, try to mentally leave work at work. Find a routine to signal to your brain that your shift is over – maybe it’s listening to your favorite song on the way home, doing a quick meditation, or even just changing into comfy clothes the second you walk in the door.
8. Sleep Like Your Life Depends on It (Because It Does)
Getting quality sleep is non-negotiable. We know, night shifts and weird hours can make it tough, but do your best to create a sleep-friendly environment. Blackout curtains, white noise machines, and avoiding screens before bed can make a big difference. Also, if you have an inconsistent schedule, try to keep your bedtime routine as regular as possible.
9. Don’t Ignore Stress and Burnout
Being tired is normal; feeling completely drained and detached is not. If you start feeling like you’re running on fumes all the time, don’t brush it off. Talk to someone – a coworker, a friend, a therapist – just don’t keep it bottled up. Burnout is real, and ignoring it won’t make it go away.
10. Remember Why You Started
At the end of the day, remind yourself why you chose this field. Yes, it’s exhausting. Yes, it’s stressful. But it’s also one of the most meaningful jobs in the world. You’re making a real difference in people’s lives, even on the days when it doesn’t feel like it. Hold onto that, and let it push you through the tough times.
11. Find Ways to Add Small Moments of Joy
It’s easy to get caught up in the grind, but don’t forget to inject some joy into your shift. Whether it’s sharing a funny meme with a coworker, playing a quick game on your phone during a break, or keeping a gratitude journal to jot down one good thing from each shift – little moments of happiness can make a big difference in your overall mental state.
12. Make Post-shift Self-care a Habit
After a long shift, take some time to unwind and reset. Whether it’s a hot shower, a favorite book, or just some quiet time, having a post-work ritual can help you decompress and transition back to normal life. Don’t underestimate the power of simple self-care – in fact, it’s way too important.
Conclusion
Long hospital shifts aren’t easy, but with the right mindset and a few survival tricks, they’re manageable. Take care of your own body, lean on your coworkers, and don’t forget to give yourself some grace. You’re doing important work – just don’t forget to take care of yourself, too.
