Introduction

Wearing full personal protective equipment (PPE) for long shifts can be mentally and physically draining. PPE such as masks, gloves, gowns, and face shields is essential for health and safety, but also restrictive and uncomfortable when worn for extended periods. This can lead to exhaustion, negatively impacting concentration, motivation, and performance. However, there are ways to manage fatigue and stay energised even during lengthy shifts in full PPE.

Prepare and Fuel Your Body

Get adequate sleep before a long shift in PPE. Being well-rested makes a big difference in stamina and resilience. Eat a nourishing meal before your shift and pack healthy snacks. Food provides energy, so consume nutritious complex carbs, protein, healthy fats. Stay hydrated by drinking water regularly. Do light exercise beforehand to boost circulation and oxygen flow. Simple stretches or a short walk can help wake up your body.

Take Strategic Breaks

Take microbreaks whenever possible, even just 1-2 minutes to breathe deeply, stretch, or re-energise. Schedule longer breaks every 2-3 hours to remove PPE safely, eat, hydrate, and move around. Go outside during breaks for fresh air and a mental reset. Even a couple of minutes outside can rejuvenate your mind and body.

Stay Focused and Motivated

Have a purpose or mantra in mind that affirms why you’re there, such as “I’m here to help people.” Refer back to it when you feel drained. Set manageable goals for each segment of your shift to maintain focus. Recognise achievements. Listen to upbeat music or podcasts when permitted. Audio stimulation can boost mood and energy. Visualise finishing your shift strong. Picture yourself completing tasks efficiently despite fatigue.

Adjust Mindset and Posture

Adopt positive self-talk and tell yourself you can handle the challenges. Avoid negative thoughts. Use power poses to feel more energised. An open posture with your shoulders back boosts confidence. Take deep belly breaths to increase oxygen and regulate the nervous system. Focus on the facts rather than fears. Counter anxiety with rational thinking.

Stay Connected with Colleagues

Check in regularly with co-workers for social support and motivation. Brief conversations with colleagues during breaks can boost morale and energy. Exchange words of encouragement, share laughs and funny stories, or simply discuss how you are holding up. You may be facing similar challenges, so empathise and uplift each other. Having camaraderie and team spirit can make a significant difference in staying resilient on long, difficult shifts. Facing fatigue together with colleagues provides a sense of solidarity and reminds you that you are not alone.

Prioritise Rest and Recovery

Make time for quality rest and relaxation on days off. Recharge properly. Treat yourself occasionally as a reward for your hard work. Do activities you enjoy. Listen to your body’s limits. Accept them gracefully rather than push too hard. Reflect on what gives you strength, meaning and purpose in this demanding role.

Full PPE enables you to stay safe while caring for others, but it also requires resilience. By preparing properly, taking strategic breaks, adjusting your mindset, and prioritising self-care, you can maintain your mental and physical stamina during long shifts. With the right strategies, you can prevent exhaustion and continue providing excellent care.

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