5 Micro-Wellness Practices that Fit into a 12-Hour Shift
- OhioPHP
- Jul 28
- 2 min read
Because taking care of yourself shouldn’t require clocking out.
Long shifts. Back-to-back patients. Critical decisions. It’s no secret that healthcare professionals are often stretched to their limits—mentally, emotionally, and physically. But what if self-care didn’t have to be something extra on your to-do list? What if wellness could fit into the cracks of your day? At OhioPHP, we know that taking care of yourself during a demanding shift is easier said than done. That’s why we’ve gathered five micro-wellness practices that are realistic, effective, and most importantly—doable in the middle of a 12-hour workday.
One-Minute Grounding Reconnect with the Present
Before walking into a room or charting, pause for one full minute. Feel your feet on the floor. Take three deep breaths. Notice one thing you can see, hear, and feel.
Why It Works
Even a single minute of mindfulness can reduce cortisol levels and give your brain a break from constant urgency. It helps you reset, refocus, and prevent emotional overload.
Hydration Check: Water Before the Next Task
Every time you finish a patient interaction or complete a chart, take a sip of water—before moving to the next task.
Why It Works
Dehydration is a sneaky energy thief. Linking hydration to task transitions makes it automatic and supports both mental clarity and physical stamina.
Mini-Movement: Stretch While You Sanitize
As you're washing or sanitizing your hands, roll your shoulders backward, do a calf raise, or gently twist your spine from side to side.
Why It Works
These tiny movements relieve tension and boost circulation—especially important when you’re on your feet all day. Bonus: it adds zero extra time to your workflow.
Mindful Moments: Change Your Internal Script
Instead of saying “I’m so behind” or “I can’t keep up,” try:
“I’m doing what I can right now.”
“This moment is hard, and I’m still showing up.”
Why It Works
Self-talk matters. Replacing inner criticism with compassion doesn’t ignore stress—it acknowledges it while reducing emotional burnout.
The Three Good Things Rule
Sometime during your shift (or on your commute home), name three good things that happened. A patient’s smile. A moment of teamwork. Hot coffee that didn’t go cold.
Why It Works
This simple reflection builds resilience by training your brain to notice moments of meaning—even on the hardest days. It’s a protective habit against cynicism and compassion fatigue.
The Bottom Line
You don’t need an hour of yoga or a day off to start caring for yourself. Small moments matter. Micro-practices like these aren’t just “nice to have”—they’re necessary for long-term sustainability in healthcare.
If you're struggling or feeling overwhelmed, know this: you're not weak, you're human. And you’re not alone. OhioPHP is here for you—confidentially, compassionately, and without judgment.
Contact Us
(614) 841-9690
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