Certified Nurse Assistants (CNAs) are the backbone of the healthcare system. The downside of this work is the constant stress that drains CNAs both physically and emotionally. Finding a balance between work, mental health, and the rest of your life is possible, but not easy. Those who have found a solution can share their work tactics for finding balance, and we have collected them here. Let's get started.

Think Outside the Box

The importance of self-care is underscored by a 2023 Healthcare Worker Burnout Report, which revealed that over 60% of CNAs experience moderate to severe burnout symptoms, and 45% feel they lack sufficient recovery time between shifts. Chronic stress doesn’t just harm CNAs’ health—it can also affect patient care.

Practice "Micro-Meditations" While on the Job

Meditation doesn't have to involve long sessions. Practicing micro-meditations—short mindfulness exercises—can provide immediate stress relief. Research published in Mindfulness and Health (2022) showed that healthcare workers who practiced brief, two-minute mindfulness techniques during breaks reported a 24% reduction in perceived stress. Simple practices like focusing on breathing or observing sensory experiences can be seamlessly integrated into a busy workday.

Research supports the effectiveness of brief mindfulness practices. A study by the National Institutes of Health found that a relatively brief workplace mindfulness program can reduce stress and anxiety in healthcare workers.

Explore Sensory Immersion

Engaging specific senses is an effective way to achieve relaxation. Sensory immersion focuses on activating one sense at a time, creating a calming effect. Studies demonstrated that aromatherapy, particularly with lavender or peppermint oils, significantly reduces cortisol levels. Weighted blankets, another sensory tool, have been shown to lower anxiety by 33%.

ASMR for Instant Relaxation

Autonomous Sensory Meridian Response (ASMR)—triggered by specific sounds like soft whispering or tapping—has gained recognition as a relaxation tool. ASMR can decrease heart rates and promote relaxation. Apps and videos tailored for ASMR are widely available, making it an accessible option for CNAs looking for quick stress relief.

Take an Online Adventure

Virtual experiences can offer mental rejuvenation, especially when real travel isn’t feasible. Platforms like Google Earth or virtual museum tours provide immersive escapes that reduce stress. According to a 2021 study, engaging in virtual exploration improved mood and decreased stress in 78% of participants, offering a sense of adventure and novelty during downtime.

Humor-Based Stress Reduction

Laughter is a powerful tool for stress relief. Humor serves as a tool for coping with stress, negative emotions, and problems at work. Incorporating humor into short breaks can enhance resilience, making it easier to tackle challenging shifts.

Visualization for Mental Recharging

Visualization involves mentally creating vivid, calming scenarios, such as sitting by a beach or walking in a forest. Practicing guided visualization can improve mood and reduce anxiety. This technique requires minimal time and offers significant benefits.

Slow Hobbies to Encourage Mindfulness

Slow hobbies, like knitting, baking, or journaling, encourage mindfulness and offer a sense of accomplishment. Engaging in creative, hands-on activities can reduce anxiety and improve mood. These hobbies help healthcare workers unwind by shifting focus away from their demanding tasks.

Build a “Micro-Library” in Your Bag

Instead of lugging around heavy novels, create a small collection of bite-sized reads. You can choose classic fantasy novels for yourself, which can draw you into their world and take the focus off local issues. Poetry books, short story anthologies, or even quirky fact collections can fit into your bag for quick reading between shifts.

“Reading doesn’t have to be a huge commitment,” says Dr. Kerr. "Even five minutes of engaging with a good story can help shift your mindset."

Personalized Relaxation Playlists

Music therapy has long been associated with stress reduction. Curating a playlist with calming sounds, instrumental music, or natural ambiance can provide instant relaxation. Listening to personalized playlists can reduce stress levels and improve mood consistency in healthcare workers.

Playful Activities to Relieve Stress

Engaging in playful, childlike activities—like puzzles, coloring, or building with blocks—can reduce stress and boost creativity. Playful activities can decrease stress levels in healthcare workers. These simple, lighthearted practices are easy to incorporate into short breaks or post-shift routines.

Final Thoughts

The key to recharging is experimentation. It doesn't have to work for you what works for most people. Sports, reading books, mental practices, or all of these together are one way, but it is your curiosity that will allow you to find your way. Good rest equals more productive work and better well-being, let's not neglect this.