Your graduate year is underway and there’s a lot to learn. Expect moments of being overwhelmed, but also real rewards. These ideas can help you survive – and even thrive.

Eat well

We know eating well helps with energy, but doing it when you’re tired, stressed and time-poor is another story. The goal isn’t perfection, just making things easier.  You can:  

• cook extra when you have the energy so future-you has something ready  

• try not to go too long without eating, even if it’s something small  

• keep a few quick options on hand – yoghurt, fruit, nuts or a frozen meal – for days when cooking just isn’t happening. 

Re-think movement

You don’t need long or intense workouts  – even 10 minutes can help. 

To help yourself get moving: 

• find an activity you enjoy 

• build it into your routine 

• make it a priority – self-care is not a luxury 

• ask a friend or colleague to join you (and keep each other on track). 

Talk to someone who knows 

Talking things through can help make sense of work. Find someone you trust to share the good, the hard and everything in between. Reflecting together can lighten the load and build confidence. 

You may also be interested in the national Graduate Mentorship Program launching soon with Nurse & Midwife Support. It pairs graduates with experienced nurses or midwives for a 12-month mentoring partnership focused on professional and personal development. Scan the QR code to register your interest and be notified when applications open. 

Balance the load

As a grad you will be busy, work shifts, and be challenged by difficult situations. It is important to seek balance in the tricky juggling act of work-life, good stress-bad stress, busy shifts, responsibilities and clocking off. 

Choose your mindset

Are you feeling pessimistic, burdened, stressed or not good enough? Check in with your thoughts – are they negative, or full of “I can’t”? Try positive self-talk and find an affirmation, stick it to your lanyard and refer to it throughout your day. Choose your response – rather than auto-react, take a breath, pause, reset, remove yourself if you need to, and reflect. 

Manage your day 

At the end of a shift, be deliberate about separating work from life:  

• Manage your roster – think about getting enough sleep, plan night shifts in advance and avoid later/early shift combinations as much as you can. 

• Stay connected – schedule social time. 

• Clock off after work – find healthy ways to unwind after a shift. 

If you need help, Nurse & Midwife Support is available 24/7 on 1800 667 877. 

You can also access confidential peer support counselling through the Nurse Midwife Health Program Australia on 1800 001 060. 

NMHPA 
1800 001 060
www.nursemidwifehpa.org.au 

NMS 
1800 667 877 
www.nmsupport.org.au