As I have mentioned before the magic of shift recovery comes from actually being intentional and knowing and focusing on the pump up and the cool down.

So here are my most favourite things to try to implement. Modify them to suit you. Change them if you know they won’t work for you. This comes from my experience and evidence. You do you Boo. 

Pre Shift Pump Up:

1. Wake up just a little before you have to wake up. I know minutes are precious but so are you and so is what you can get from these minutes. Consider going to bed those 10-15 mins earlier to allow yourself the time. Or if you are on an arvo or night shift don’t get lost in having too much time that you forget to do them. Schedule it! Use these extra minutes to complete certain tasks as below.

2. Read or listen to something that uplifts you and inspires you. This could be a one-pager. Read one page of your book, listen to a podcast as you do your hair. Fill your brain with good.  

3. Get moving. Now this could also just be one minute. Start a timer and stretch in your bathroom. A couple of yoga poses. Get the blood moving.

4. Music music music. Music feeds the soul. Find your songs and let them lift you. 

Post shift:

Pause outside the ward and breathe. Breathe out what you didn’t need from the shift. Shake it off in the eternal words of Tay Tay. 

Write down or at least list to yourself 3 things that you did great that shift. 

Schedule time to complete an activity which is about leisure. No housework. The evidence here is solid. Housework will deplete you further. I'm not saying live in filth. But I’m saying to prioritise time not doing domestic chores. You are welcome. Permission granted. 

Try a few visualization techniques to see what works for you. Some literally picture setting down baggage. Others picture being washed like they're in a shower. Others imagine that they are breathing out black, negative energy and breathing in white, healing energy.

But what I do after each shift or what I recommend is not as important as what you do after each shift. Brainstorm now 1-2 things you can do immediately after your shift and also 1-2 things that you will do after each shift which is just for you. Start small and build up. Let me know what activities you have chosen via email or on my socials.

One last very important step is to schedule them. It seems simple but it does work.

Put a recurring reminder in your phone, or your calendar. Something to remind you to do it which you have to tick off or you have to dismiss the reminder. 

This reminder will slowly change your habits. 

What next?

 Pop a post up to inspire others to do shift recovery and tag me so I can see your shift recovery in action!

The Phoenix Protocol is a membership for nurses seeking guidance with life skills to cope on shift and off shift. The membership involves monthly masterclass videos, worksheets and much more. 

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