Busy shift?

⏸️ Pause and Ground (10 seconds)

If safe to do so, stop for a moment.
Feel your feet solid on the floor and your shoulders drop.
Notice one thing you can see (perhaps a colour or object nearby), one thing you can hear (a sound on the ward), and one thing you can feel (the fabric of your uniform or the cool air).

🌬️ Breathe to Reset (30 seconds)

Take a slow breath in through your nose for four counts.
Hold for two.
Breathe out through your mouth for six counts.
Repeat this three times.
With each exhale, imagine letting go of tension — from your jaw, your shoulders, your chest.

🎯 Refocus (20 seconds)

Bring your attention gently back to the present.
Ask: “What’s the next right thing I need to do?”
Let that simple clarity guide your next step.

Tip:

You don’t need silence or privacy — this can be done while washing hands, charting, or walking between patients.
Practised a few times a day, it helps steady your breathing, lower stress hormones, and restore focus — even in high-pressure moments.