Combating “Pre-Shift Anxiety” As A Nurse With The Power Of Meditation
- Brainz Magazine
- Mar 18, 2024
- 4 min read
Updated: Oct 16, 2025
Written by: Julija Lemenaite Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
I remember what it was like being a baby nurse. I used to sit in the hospital parking garage and cry in my car before clocking in. This was my morning “ritual” for months. One morning when I was receiving a shift hand-off from the night nurse, I uncontrollably broke down in tears. I remember the other nurse saying “Did I say something wrong?” and all I could respond with is “You didn’t say anything wrong, I just feel like everything is going to go wrong now that I’m here.” I had so much anxiety that my patient would code because of me, that a medication wouldn’t get passed on time, that I forgot to do someone’s “pre-op” checklist and would get yelled at by a surgeon. As a nurse, there is always an infinite list of things that can go wrong that will legally fall under your name.
Realistically, anything can go wrong no matter where you work or what you do. It’s especially more frightening as a Registered Nurse because multiple people’s lives are under our supervision. If you don’t do anything to combat this fear, you can spend an entire shift in complete paralysis mode. This in turn negatively impacts patient care, and your energy will be noticeable to other members of your team.
Hitting my personal breaking point
For me, my breaking point was when a family member pointed out my anxiety while I was in the patient room. They told me they didn’t feel comfortable in my presence, because all they wanted was someone to tell them that they would do all they can in their power to be strong for their loved one. This hit me deep, because I was able to have a real perspective shift in that moment. Everything made sense, but I didn’t know exactly how to combat this internal pain I was feeling.
I was scrolling through my newsfeed one evening after a long shift, and read about how meditation is one of the most powerful tools for nurses to incorporate as a part of their daily shift ritual. I decided it was worth a shot because I was a holistic-oriented individual already. At that point, I was willing to do anything just to get through the day.
Researching the evidence and implementing action
According to nursejournal.org, “Healthcare clinicians who practiced transcendental meditation or TM twice daily saw improvements in emotional exhaustion, depression, anxiety, and mental well-being — all key triggers for burnout — after just one month.”
It was also mentioned that “Almost two-thirds of nurses experience burnout, especially younger nurses. Nursing burnout is associated with negative outcomes for both patients and nurses, including lowered: patient safety, quality of care, patient satisfaction, nurse organizational commitment, and nurse productivity.” See article.
I decided to just start small, and be realistic with myself. I set up a goal to listen to a 5 minute guided meditation on YouTube every morning before I stepped out of my car every single shift for a month. The changes came on the very first day. I noticed that setting this time up as a priority in my schedule made it extremely easy to stick to. It became a habit so naturally, I didn’t think about it.
The benefits of meditation
I immediately stopped blaming myself anytime an honest mistake happened, or something “went wrong.” I quickly realized that all I could do everyday was my best and that was enough. My resting heart rate decreased, I didn’t have random bursts of panic where I’d have to hide and escape in the break room or restroom, and I felt more confident in my clinical skills (which I soon realized that the insecurity was all in my head)!
This became such a staple of my nursing practice. I fell in love with it and felt weird whenever I missed a day. If I ever did skip a meditation, I would always be sure to practice during my lunch break. I eventually taught this to the new nurses, and nursing students that I precepted.
The ripple effect
Spreading the information to other members of my team made such a big impact in the way my unit operated. I was able to naturally create a healthy ripple effect. Nurses would get so excited at how fast their stress decreased throughout the day, and it became a staple for their morning routines as well.
Once I began my private practice and working as a coach, I realized that if any of my clients were nurses this had to be a staple component I educated them around. I have been fortunate enough to be the first person to ever introduce meditation for hundreds of nurses. The key was to not make it complicated or overwhelming for them.
Start your journey with me
Meditation is now a regular part of my routine even outside of the hospital. I teach multiple ways to be mindful that doesn’t include “traditional” meditation in my 1:1 containers as well. If you’d like two free sessions with me to explore what these methods are and how to start your own journey, contact me directly through social media, e-mail, or sign up for a clarity call on my website! Let’s change the future generation of nursing with this magical, free tool that is available to all! The power of our breath is one we will carry with us the rest of our lives!
Julija Lemenaite, Executive Contributor Brainz Magazine
Julija Lemenaite has a long-history working as a Level One Trauma Nurse at the bedside right at the start of the COVID-19 Pandemic in 2020. She has now shifted gears in the way she practices as a nurse, by getting to become a Board-Certified Nurse Coach! Julija now practices virtually 1:1 and works with female clients of all ages to help them live their most empowered, healthy, & vibrant life!
