Do you have what’s called “new nurse anxiety?” Maybe you’re worried about your upcoming first day of work at a new facility, or you wonder what to do if you start panicking when you’re with a patient?
If so, you’re not alone. Starting your career as an RN can be scary, with new responsibilities to navigate as you make this transition. Speaking as a nurse who definitely dealt with “pre-shift anxiety,” please know you aren’t the only one dealing with these emotions! 💙
Now, four years out from my first new grad job, here’s what I’ve learned about new nurse anxiety—and how to conquer it!
Why is it important to tackle new nurse anxiety?
Tackling your anxiety as a new nurse is important for a few reasons! Being confident with patients helps ensure you’re providing high-quality care, similar to how you want to ease your anxiety to perform better on your exams in nursing school!
Anxiety can affect your ability to focus and make clear decisions. Reducing anxiety will help you provide attentive and accurate care, and better manage clients in times of emergency.
Tackling your anxiety will also promote your own well-being. Even as a nursing student, I know you’ve probably heard about nursing burnout. Managing stress and anxiety helps decrease the likelihood of burnout, maintain your mental and physical health, and allows you to sustain a lengthy and enjoyable career in nursing. Which in my opinion, is the best career out there! 🩺
Now that you know why it’s best to tackle your new nurse anxiety rather than trying to sweep it under the rug, let’s get to something many new RNs are especially interested in: how you can reduce it ahead of your first day of work?
How can I reduce my anxiety before my shift?
1. Research the facility.
Familiarize yourself with the location you’ll be working at. Do your best to understand the layout, departments, and important areas like the closest supply closet and the break room.
Don’t be afraid to do a practice drive to work either. It’s always great to have an estimate of what traffic is like to and from work to ensure timeliness on your first day.
2. Create a pre-shift routine.
Depending on the shift you’re working, this can look a little different for everyone. When I was a new grad, I rotated working days and nights for my first year, so my pre-shift routine would change regularly.
If you’re on the day shift, it may look like a cup of coffee and listening to a fun podcast on your way to work—or if you’re working the night shift, maybe you enjoy a sunset dinner before heading out the door.
3. Prepare your uniform and supplies.
I personally am a backpack girl, so I always spent the night before my shifts as a new grad prepping my backpack, and making sure I had the essentials like pens! Can you really ever have enough of those? And hair ties. How those always go missing I’ll never understand.
Make sure your uniform is clean and ready to go and you’ve got everything you need in your bag ready to head out the door. Having everything prepared the day/night before helps reduce pre-shift stress.
4. Practice self-care and relaxation techniques.
Getting adequate sleep can be challenging, particularly for my night shift nurses, but it’s always helpful to get a good night’s rest when possible. Aim for 7-9 hours of sleep. Eating a nutritious meal before your shift will provide you with energy, and be sure to stay hydrated!
When it comes to relaxation techniques, deep breathing exercises can help calm your nerves. And visualize yourself successfully moving through your day as you interact with coworkers and clients. Tell yourself that you’re “capable and prepared” and you’ll “handle this day with confidence!”
How can I reduce my new nurse anxiety during my shift?
Now let’s look at what to do if you have anxiety while at work.
Here are three techniques you can use:
🌳 Grounding
When you can’t leave a client, the five senses technique can be a useful tool. Focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This will help your mind focus on the present moment.
You can also try 4×4 breathing techniques. Inhale slowly through your nose for a count of four, hold for a count of four, and exhale through your nose for a count of four. Repeat this as many times as needed to calm your nervous system.
🤗 Positive Self-Talk
You can always repeat positive affirmations in your mind. Remind yourself of your capabilities! Remember, it’s normal to make mistakes! You still deserve to be here, even on the hard days. Even on days you feel like you weren’t a perfect nurse. No one expects you to be perfect. You’re still a safe, competent, nurse.
Put your negative thoughts on trial. Challenge your irrational thoughts by asking yourself if they’re based in fact or they’re just assumptions. Determining if thoughts are rooted in assumptions rather than facts can help replace negative thinking with rational, calming, positive thinking.
👟 One Step at a Time
Breaking down your day and interactions with clients one step at a time can be beneficial. Separating your tasks into steps helps make them feel more manageable and less overwhelming. Concentrate on the most critical tasks first, to maintain client safety and care, and the less critical tasks can be handled later or delegated to others.
How do I boost my confidence as a new nurse?
Alright, so now you have some tips for dealing with new nurse anxiety. But what can you do that goes beyond that, and really helps you build self-esteem in the long run?
Here’s what I wish I knew back when I first started working as an RN:
1. Never stop learning!
Nursing is a career that requires continuous education. Remembering that even the most seasoned nurses still learn something new every day can help you remember that you’re not expected to know everything on day one! Don’t compare your day 1 as a nurse to someone else’s day 1,000.
Maintain your continuing education units per your state/hospital policy and stay up-to-date on the latest practices and protocols. Don’t shy away from finding extra opportunities to learn, like attending workshops, seminars, or taking online courses. Every day is a chance to learn something new. 🤩
Remember, it’s okay to not know everything right away! It’s always helped to remind myself that in the beginning, I was still a baby nurse. We wouldn’t expect a newborn to know their ABCs, and no one is expecting you to know everything your first day either. Give yourself opportunities to learn and know that with learning comes making mistakes, and that’s okay! You’ve got this!
2. Seek guidance, feedback, and allow for reflection.
Along the lines of being open to continuous learning, don’t be afraid to ask for help from those around you! Seasoned nurses can be amazing resources, so seek them out for advice and guidance.
As nurses, we have people’s lives in our hands. Sometimes mistakes happen, and that’s okay. No one is perfect. But it’s important to continuously work to grow and improve as a nurse. Reflect on your experiences to identify areas of improvement, regularly seek out constructive feedback, learn from your mistakes, and don’t forget to celebrate your successes!
3. Build strong relationships.
Having a support network along your nursing journey will help you adjust and transition throughout your career!
New nurses, like you, can relate to all the changes in this season of life. But all fellow nurses can relate to the rewarding and challenging times that come with being an RN. Having people around you that can relate to your experiences is so helpful!
4. Stay organized.
We all know that organization is critical in nursing. Whether you’re managing tasks, prioritizing care, or administering medications, organization is essential.
It can be helpful to use a checklist to manage tasks and duties, keep a well-organized work station, and plan your shifts in advance to reduce stress levels.
5. Practice self-care.
Speaking from experience as a previous night shifter, I know staying well-rested isn’t always the easiest thing to do, but try your best to make it a priority.
Getting enough sleep, maintaining a healthy diet, engaging in regular exercise, and participating in mindfulness are all great things to keep in your “stress management tool box.”
Final Thoughts
If you’re dealing with new nurse anxiety, please know that you’re not the only one going through this. Use these tips to prevent it or get it under control if it happens while you’re at work. They can definitely help! And follow them up with our long-term strategies for boosting your confidence.
Good luck on your first day, and every day thereafter! 💙
Looking for more nursing resources? Check out these other posts on the Blueprint Nursing blog!
