30. Stressed? Try These 5-Minute Self-Reflection Practices

Are you constantly caring for others but rarely taking a moment for yourself? In this episode of The Nurse’s Break Room with Jenny Lytle, RN, we dive into simple yet powerful self-reflection techniques that take just a few minutes but can transform your well-being. Learn how to:
✅ Identify and acknowledge your emotions
✅ Manage mental clutter and distractions
✅ Celebrate small wins and practice gratitude
✅ Show yourself kindness and self-compassion
These small, daily habits can help reduce stress, boost your mood, and improve your overall resilience—without adding extra work to your already busy life. Tune in now!

3. Three Action Steps for Listeners:

1. Do a 1-Minute Emotional Check-In: Ask yourself, How am I feeling today? Write down or say out loud three words that describe your current state.
2. Gratitude & Wins List: Each day, note one thing that went well and three things you’re grateful for—big or small.
3. Small Self-Care Action: Right now, take a deep breath, stretch, drink water, or step outside for fresh air.

If you're feeling overwhelmed, burned out, or like there’s never enough time, I’ve got something just for you! Head to https://selfcareisntselfish.com to grab your FREE copy of my book, Self-Care Isn’t Selfish: The Compassionate Nurse’s Step-by-Step Guide to Personalized Stress Relief. It’s packed with simple, effective strategies to help you prioritize your needs—without guilt—so you can feel energized, focused, and ready to take on the day. Go to https://selfcareisntselfish.com 

Looking for connection with people who get the stress and self-care struggles of nurses and caregivers? Check out https://thenursesbreakroom.com

Connect on LinkedIn: https://www.linkedin.com/in/jennylytlern/

More ways to connect here: https://linktr.ee/jennylytle

Transcript

Speaker 1: 0:29

Hello and welcome back to another episode of the Nurse's Break Room with Jenny Lytle RN. Today we're going to focus on self-reflection. Often, when we are busy taking care of everyone else, we don't take time to really stop and think about our own needs and how things are going and just reflect on how we're feeling and any challenges that we might be having. And so today I want to focus on a couple of ways that we're feeling and any challenges that we might be having. And so today I want to focus on a couple of ways that we're able to do that without taking a lot of time or energy, but just a way to check in with ourselves. So, starting off with just how am I feeling today, you know, do I feel energized or content, or stressed, or exhausted, overwhelmed? What does that look like? And so you know, taking time to describe that in a few words, either in your head, or if you want to write it down, then that's great too. And then thinking about what's been taking up most of my mental space and energy worries or thoughts or distractions that have been weighing heavy on you, and maybe not even weighing heavy, but just things that keep coming up for you, things that maybe you're preoccupied with Things that keep coming up for you, things that maybe you're preoccupied with, and sometimes jotting those things down or even just saying them out loud, just voicing them, can make them seem less overwhelming. Then what is one thing that went well today and it can be a win, big or small, whatever it is? Celebrate that what we focus on grows. And when we look for the good things, then the good things continue to show up. What's a challenge that I faced and how did I handle it? Just thinking about that, and then what could I do differently next time, even if it's something that you feel you handled well, often there's little tweaks that that we can make. Things that we think just make us think well, maybe I could have done this a little bit differently. And what's something small that you can do to take care of yourself right now and that can be taking a deep breath, stretching, getting a drink of water, stepping outside. It doesn't have to be big, it's those little things that really help us to care for ourselves regularly and without it feeling like an extra chore, and without guilt. And that's so important, because I know we talk a lot about guilt and the fact that we really struggle with that whole idea of self-care, being selfish. And these are little practical things that you can fit into your life, that don't take away a lot of time from other people but really can have a big impact on the way that we feel and we see the world.

Speaker 1: 3:45

And then, looking at gratitude and affirmation, what are three things that I'm grateful for? What are three things that I'm grateful for? And yes, they can be you know the big three, like you know health and family and a roof over our head. But, being even more specific, get down to the little nitty gritty. It doesn't have to be something big to be grateful for it and it doesn't have to be anything big to really make our lives feel better. I mean, have you had a great cup of coffee or, you know, maybe a beautiful day for a run if you're a runner, or a gorgeous sunset, somebody saying something nice to you, especially if it's a stranger? There's something about that when somebody doesn't know you and they just pay you a genuine compliment for no good reason other than they saw that in you and wanted to share it, and that reminds us that also the things that we do in these little acts of kindness can have a big impact. And speaking of kindness, what is one kind thing that I can say to myself?

Speaker 1: 5:22

Self-care starts with self-awareness and giving yourself that space and grace to do things imperfectly. This morning I was doing my devotionals and I read something that said kindness is always right. And it brought up the verse from Ephesians 4.32 that says Instead be kind to each other, tenderhearted, forgiving one another, just as God, through Christ, has forgiven you, and I really loved this part that it said in the devotional part, treating one another with kindness is so important because kindness is always fair. Kindness is appropriate for any person in any circumstance. When we are quick to judge, we are sure to miss the whole picture and act wrongly, but when we are quick in kindness, we will always be acting rightly. And isn't that beautiful? I think that's just something so wonderful to to be able to take into our day and into our week. And until next time, remember that self-care isn't selfish. It's essential if we want to continue to care for others and live our best lives.