Feeling anxious?

Gentle, practical tips to ease anxiety and help you feel more in control.

Anxiety is something many of us experience, and it’s especially common among women. As a nurse or midwife, you’re often carrying a lot — emotionally, physically, and mentally. You may have had moments where anxiety hits right in the middle of a shift, yet you’re expected to keep going, supporting patients and colleagues while managing your own feelings underneath.

The important thing to remember is this: you’re not alone, and there are many gentle, practical ways to ease anxiety. What works can look different for everyone, so think of these as options you can try or adapt.

Tips for reducing anxiety

🧘 Ground yourself

• 5–4–3–2–1 technique: Notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
• Feel your body: Press your feet into the floor or rest your hand on a solid surface.
• Use your senses: Hold something textured (scrubs, a pen, your badge) and really notice the feeling.

These quick techniques can be done quietly on a ward or during a handover break.

🏋️ Move your body

Movement helps release tension and ease anxious thoughts. It doesn’t have to be a full workout — even small bursts count:

• Stretch your shoulders, jaw and upper back between tasks
• Take the stairs or walk around the block before heading home
• Try yoga, dancing, swimming, or whatever feels enjoyable rather than like another obligation

Consistency matters more than intensity.

🤗 Be kind to yourself

Self-kindness is a skill, especially in professions built on caring for others.

• Talk to yourself the way you’d talk to a stressed colleague
• Acknowledge how much you’re doing
• Avoid self-criticism after a difficult shift
• Allow yourself breaks without guilt

Being gentle with yourself can ease the emotional load.

🤝 Reach out for support

You don’t have to hold everything on your own.

• Call a family member or friend and talk things through
• Reach out to a trusted colleague after a tough shift
• Speak with your GP about supports that might help
• Consider short-term counselling when things feel heavier than usual

Connecting with others can reduce the sense of being overwhelmed.

Tips especially for nurses and midwives

• Micro-breaks: Even 60 seconds to breathe, stretch, or step outside can reset your nervous system.
• Shift decompression ritual: Change clothes, have a warm shower, or sit quietly in the car for a moment before heading inside.
• Limit “work talk” at home: Protecting your downtime can help reduce ongoing stress.
• Hydration + nutrition: Low blood sugar or dehydration often worsens anxiety — easy to overlook during busy shifts.
• Know your warning signs: Feeling on edge, racing thoughts, irritability, or tightness in the chest might be signals to pause and reset.

You are not alone

Anxiety can feel isolating, but you don’t have to manage it by yourself. NMHPV is here to support you, help you make a plan that fits your life, and walk alongside you as you find strategies that make anxiety easier to handle.