Blog Boot Camp for Nurses™ II Decompression

The BASICs for Decompression.

I have seen some of the worst cases of Decompression Sickness, or the bends, from
my experiences as a SCUBA diver. This article includes 5 BASIC decompression techniques you can use to release your work day and return home with renewed energy.



When a SCUBA diver surfaces to quickly they can become sick with a medical diagnosis called “ the bends” or Decompression Sickness. As a SCUBA diver I was taught to return to the surface slowly by remaining at the recreational depth of 100 feet under the surface and managing my air tanks for proper air supply.
The Decompression Sickness is caused by a buildup of Nitrogen in the blood stream. When the diver rises to quickly to the surface of the water, Decompression Sickness can occur.
In addition to knowledge and training to avoiding Decompression Sickness it is important to have good equipment ( ie tools). Safe execution of the process of rising to the surface is also important in having a safe diving experience.
How do you “rise to the surface” and decompress before returning to your life after a shift at the hospital or workday?
Like most of us I am guessing, you are driving to pick up the kids, attend class, run errands, or go to a second job. Life is pretty busy and we tend to rush from one thing to the next. Taking the time to “surface “ after your shift may give you another tool in your skill set to enjoy life and manage Compassion Fatigue.



The process of going home after work, for most nurses usually means immediate additional responsibility, such as kids and family. Creating a ritual for yourself for a few minutes after work can be a mini retreat, helping you to refocus your thoughts on your present moments. Create a ritual for yourself that gives and enhances your energy.

Nursing school does not teach job decompression. Work experience does not teach job decompression.

After you complete your shift or day at work, create a ritual for decompression. This allows you to release the workday leaving work at work. Here a four easy steps to take to decompress from your shift by using BASIC. (BREATH, ADAPT, SPACE, INVENT, CONSISTENCY)


BREATHE. After completing your work day, take a moment in your car, at your desk, or waiting for public transit to take 10 deep breaths. Take in a cleansing breathe. In through the nose and out slowly through the mouth. SCUBA divers relearn breathing underwater with equipment called a Regulator. When breathing with a Regulator it is important to take slow, comfortable breaths. I cannot resist the pun, Regulating your breathing throughout the day reminds your body to relax and can refocus your mind. A complete a set of Breathing Exercises discussed in article Boot Camp for Nurses part I.

ADAPT: The Adept are able to ADAPT to any situation. Changing your clothes allows you to mentally adapt to the fact your shift has ended and another nurse has taken over the care of your patients. Change your clothes if possible, before going home. Do you change from scrubs back into street clothes? Changing your clothes allows you to mentally change from your career responsibilities as a nurse to your personal life responsibilities. Tell yourself, “This is my time now.” And/or “This time is now for my family and loved ones”. As you leave the unit, focus on letting the workday go as you get further from your workplace. Mentally leave those thoughts about work with the scrubs in the laundry basket at work.

SPACE : When you place your car keys in the ignition, and start your car, create space to think about what is important to you. Start focusing on yourself and your loved ones. Remember that your car is your space and you are going home to family, partner, pets and loved ones. This is YOUR time and space for you. The physical motion of driving away from work puts space between your self and your work. As thoughts of patients come back into your mind, acknowledge the thought, try not to judge the thought as good or bad and let each one go like a Helium filled balloon. Focus on what you accomplished and positive aspects of your work day. Send out thoughts of gratefulness
for your blessings.

INVENT: My friend, with a Masters Degree in Nursing stops at a bookstore to read or the grocery store to pick up dinner after her shift. She says stopping somewhere after work and before going home allows her to mentally separate work from her home life. Create a new ritual for yourself when entering your home. Find what would help you to release the day and step into your home as your space. Here are some ideas; visiting with your neighbors, discussing your day with your spouse or friend then releasing the days stress, showering, changing into your favorite sweat pants, playing a game with your children, walking your dog, putting on some music, engaging in a hobby that brings joy like photography, baking, woodworking. Participating in a sport of your choice, as a participant, not spectator. Be creative focus all of your attention in that moment of transition from work to home life.

CONSISTENCY: Practicing the process of decompression comes with consistent practice. Make space for yourself and allow your self a few minutes every day to make the transition from work life to personal life. Simple, clear processes are sometimes the most challenging. I challenge you to be consistent with this 5 step method of following BASIC when you leave the workplace daily for 30 days. Write to me and tell me how BASIC has made a difference in your life.

Remember these these 5 BASIC steps to Decompression: BREATHE, ADAPT, SPACE, INVENT, CONSISTENCY.

As with SCUBA diving, it is important to take the proper steps for decompression.
I have given you some tools to help with the process for safe decompression from the work place. Practice the BASIC steps to decompression.


Stay Healthy!
AnnChristine Warneka BSN,RN is the Executive Director of Nurse Guardian. LLC. Nurse Guardian offers Life Coaching face to face via Skype.com. Nurse Guardian offers professional seminars on Train the Trainer; Recognize and Recover Compassion Fatigue™ and seminars in Total Life Ownership™. She lives and works in Phoenix, AZ Visit her blog or contact her at www.Nurseguardian.blogspot.com. email: nurseguardian@gmail.com. Phone: 602-516-6800. AZ Time Zone.
You may reprint this article with my name attached. Please share this information.