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5 Simple Self-Care Habits for Healthcare Workers
July 02, 2025
Long hours. Heavy workloads. Constant stress. The demands of working in healthcare can take a toll on your health – and even lead to burnout.
While self-care might sound like just one more thing to add to your to-do list, even a few small habits can help protect your energy, focus and well-being.
Sarah Jones, LCSW, well-being manager for Hartford HealthCare, shares five simple ways to get started.
1. Take a microbreak.
Microbreaks are short, intentional pauses — just two to five minutes — that reduce stress, increase focus, and prevent burnout.
Even a quick trip to refill your water bottle or a moment to stretch and breathe counts.
“Taking just two minutes to stretch or breathe deeply can help reset your nervous system,” says Jones. “It doesn’t have to be long to be effective.”
2. Try box breathing.
This quick breathing technique helps activate the parasympathetic nervous system, which calms the body and improves emotional regulation.
Here’s how: Inhale through your nose for five seconds, hold for five seconds, exhale slowly through your mouth for five seconds, hold again for five seconds. Repeat 3-4 times.
“Try it between patient encounters or before a difficult task or conversation,” says Jones.
> Related: 9 Foods That Can Actually Boost Your Mood
3. Start and end with a ritual.
Start your shift with a grounding habit like setting an intention or stretching. End it with a small ritual — like listening to music on your commute or mindfully washing your hands.
“These small moments help draw a line between work and home,” Jones says. “They let your brain know it’s okay to shift gears.”
4. Drink more water.
Dehydration can lead to fatigue, brain fog and worsened burnout.
Keep a refillable water bottle nearby, and pair water breaks with regular tasks — for example, after each charting session.
> Related: 3 Tips from a Psychiatrist to Prevent Burnout
5. Name your wins.
At the end of the day, take a minute to reflect: What are one to three things that went well today?
“Write them down or share with a coworker or friend,” says Jones. “Focusing on small wins helps shift attention to what’s meaningful — and builds resilience.”
Set boundaries and protect your time.
One of the most underrated self-care tools? Boundaries.
“Whether it’s turning off work notifications after hours or setting aside time to unplug each day, boundaries are key to recovery and rest,” says Jones.
Digital hygiene can help too — setting app time limits or silencing notifications creates a buffer between work and rest.
In the fast-paced world of healthcare, making space for consistent self-care habits can help restore balance.
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And if you feel guilty for taking care of yourself…
You’re not alone.
“Guilt is very common, especially in healthcare,” Jones says. “But the truth is, when you’re depleted, your ability to provide safe, compassionate care diminishes.”
Self-care should be reframed as part of your professional responsibility.
“You wash your hands not just for you, but to protect others,” she explains. “You rest, refuel and recover not just for you, but so you can keep showing up safely and fully.”
“Most importantly, you are a human first, not just a healthcare provider,” Jones says. “Your needs, feelings and experiences matter.”