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Let’s be honest—working in the operating room is intense and stressful.
It’s fast, it’s high-stakes, and it demands your full attention. Every beep, every instrument, every instruction matters. There’s little room for error. While that’s what makes OR nursing and surgery so important (and rewarding), it can also be extremely stressful.
And you know what? That’s okay to admit.
A lot of us put on a brave face in the OR. We move quickly, stay focused, and show up for our patients. But behind the mask—literally and emotionally—we’re human. We feel pressure. We get anxious. We carry the emotional weight of what we witness.
So let’s talk about it.
Let’s talk about the stress.
Let’s talk about what really happens inside of us, and how we can protect our mental health while still doing the job we love.
Why the OR Feels So Overwhelming Sometimes
Working in the operating room is like being in a live performance every single day. The lights are on, the stakes are high, and everyone has a role to play. There’s no pause button. Everything is timed. Everything has to go just right.
And if you’re a nurse or surgical tech, you’re often juggling multiple things at once—managing instruments, anticipating the surgeon’s next move, watching the patient, keeping things sterile, and responding in real time to changes. There are also moments when things don’t go right, and you’re forced to adapt quickly.
All of this can lead to:
- Mental exhaustion
- Emotional fatigue
- Sleep problems
- Burnout
- Even compassion fatigue
You might notice yourself snapping at coworkers, dreading your shifts, or even feeling numb. If this sounds familiar, don’t panic—you’re not “weak,” and you’re definitely not alone. This is common in high-pressure environments like the OR.
Step One: Name It
The first step in managing OR stress is simple: acknowledge it.
Say it out loud or write it down—“This job is hard sometimes, and it’s affecting me.” No shame. No guilt. Just truth.
Naming it gives you the power to work with it. You can’t manage what you ignore.
Step Two: Breathe
It sounds so basic, right? But intentional breathing can calm your nervous system faster than you think.
Try this easy method between cases or even during quick moments of stillness in the OR:
- Inhale slowly through your nose for 4 seconds
- Hold for 4 seconds
- Exhale through your mouth for 4 seconds
- Pause for 4 seconds
- Repeat 3–5 times
You’d be surprised how much this small habit helps reduce tension in your body.
Step Three: Build a Support Circle
In the OR, teamwork is everything. But beyond just “getting the job done,” it’s also about being human with each other.
Find your people. Maybe it’s the circulating nurse who cracks a joke when things get heavy. Or that scrub tech who gives you a thumbs-up when you need reassurance. These tiny moments of connection are powerful.
If you’re new, it can feel intimidating to reach out—but it’s okay to start small. A simple, “Hey, how’s your day going?” can open the door to real support.
Step Four: Make Time to Decompress
After your shift ends, your mind might still be replaying the day. That’s totally normal.
Create a wind-down routine to help your brain transition out of “go mode.”
Here are a few ideas:
- Take a hot shower as soon as you get home
- Journal for 5–10 minutes about how the day felt
- Go for a short walk or stretch out your muscles
- Listen to calming music or a podcast that has nothing to do with medicine
The key is consistency. Your body and mind need a signal that the shift is over and it’s time to rest.
Step Five: Protect Your Rest Like It’s Sacred
Let’s say it together: rest is not a luxury—it’s a necessity. No matter how much you love your job, you’re not a robot.
Say no to that extra shift if you’re drained. Turn off your work phone if you’re off the clock. Block out your days off and use them to truly rest—not just run errands.
When you rest, you reset. And that makes you better at your job and kinder to yourself.
Step Six: Know When You Need More Help
Sometimes stress builds up in a way that breathing, talking, or resting can’t fully fix. That’s okay, too.
Maybe you find yourself crying unexpectedly. Maybe you feel emotionally numb or completely exhausted all the time. Maybe you’ve lost interest in things you used to enjoy.
If that’s happening, it’s not weakness—it’s a sign your mind needs more support. Reaching out to a mental health professional is a strong, healthy move. And yes, it’s 100% okay to ask for help even if you’re the “go-to” person at work.
You Are More Than Your Job
We give so much of ourselves in the OR. We care deeply, we act quickly, and we try our best every single day. But you are more than the role you play behind the mask.
You deserve care. You deserve breaks. You deserve peace of mind.
So if you’re feeling the pressure—pause.
Breathe.
Reach out.
And remember: even in the most high-stress moments, you’re not alone.
We’re in this together.
Reasources from my Blog
- Coping Strategies for OR Nurses
- Emotional Burnout Recovery
- Self-Check Routine
Further Resources
“If you’re looking for additional support, the American Nurses Association offers helpful resources to manage stress and prevent burnout.”
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