When you work as hard and as much as you do, it’s easy to get stuck on autopilot. And sometimes, it can happen so fast, you don’t even realize you’re just going through the motions. But it’s for that very reason you should take time to check in with yourself and practice mindfulness to maintain your mental wellbeing!

One way to do that is to practice mindfulness, and you can achieve mindfulness through various mental health techniques. But is mindfulness right for you? Let’s find out more about mental health and mindfulness so you can decide for yourself!

• Mindfulness and mental health
• Mindfulness techniques
• Frequently asked questions

4 Mindfulness Tips to Maintain Your Mental Health as a Professional Traveler

Mindfulness and mental health

What is mindfulness? Mindfulness is your ability to be “fully present, aware of where you are and what you’re doing, and not be overly reactive or overwhelmed by what’s going on around you.” In short, being mindful is the act of being present in the here and now.

Although mindfulness has been found in several ancient religious practices, it became mainstream in America in 1979 when John Kabat-Zinn created what we know and love today as mindfulness-based stress reduction (MBSR). Since then, mindfulness has been boomin’ in popularity and researchers have been able to study the mental health and wellbeing benefits that come from being mindful, so now we know that mindfulness can:

Enhance your cognitive ability

Practicing mindfulness can actually slow your brain from aging and enhance your cognitive ability. In 2019, a study was conducted to show the effects of mindfulness on the brain and what researchers found may surprise you.

Of first-time meditators who practiced mindfulness every day for 40 days, researchers found significant change in brain structure, including “gray matter volume and cortical thickness,” which are linked to lower depression scores when compared to those who do not practice mindfulness. Then, a 2020 study of 50 long-term meditation practitioners between the ages of 24 and 77 found lower rates of annual brain tissue, specifically in brain regions that play a role in mood regulation, nervous system processing, and emotional/cognitive integration.

Reduce symptoms of stress, anxiety, and depression

Did you know that more than 19% of the U.S. struggles with anxiety and more than 8% of Americans experience clinical depression? Raise your hand if you’re part of these statistics or know someone who is.🙋

When it comes down to it, many of us are familiar with the hardships of maintaining our mental health. The good news is that mindfulness is a proven way to increase your wellbeing and job satisfaction, as well as reduce your perceived stress. 

Relieve pain and boost quality of life

If you’re looking for a way to relieve body aches and pains and increase your quality of life while you’re at it, well then, mindfulness may be for you! Research shows that practicing mindfulness techniques can help:

• Reduce pain and fatigue
• Provide relief from digestive disorders
• Symptoms of sleep disorders
• Improve immune response

Furthermore, mindfulness can offer even more benefits for those with cancer by increasing levels of melatonin and reducing cachexia. Sure, mindfulness may not seem like much, but one thing’s for sure — mindfulness is mighty.

Mindfulness techniques

Of course, like most things in life, being mindful is easier said than done. Luckily, there are a wide variety of mindfulness exercises that can help you achieve a state of alert, focused relaxation.

Experiment with meditation

Contrary to popular belief, the goal of meditation isn’t to magically transform into a whole new, relaxed person. No, meditation is simply observing your thoughts and feelings as they are and without judgement. Ready to give it a try? Follow these steps:

🧘‍♀️Find a quiet space
🧘‍♀️Sit in a comfortable position
🧘‍♀️Close your eyes
🧘‍♀️Focus on your breath
🧘‍♀️Be patient and kind to yourself
🧘‍♀️Repeat

When you start your meditation journey, it’s natural for your brain to jump all over the place. When that happens, use your breath as your anchor to observe your thoughts without getting sucked into them. Then give it a shot at refocusing your mind and breaths. Meditation isn’t about stopping your thoughts, but rather, about training your brain against distractions to build awareness. And with some meditation practice, you can incorporate calmness, focus, compassion, and mindfulness into daily living.

Practice daily gratitude

In the hustle and bustle of life, it can be tough to remember to slow down to take it all in and give thanks. So, to help you do that, try incorporating a daily gratitude practice into your routine!

When you practice gratitude, you focus on expressions of thanks or appreciation for something and recognize the positive things in your life, as well as how they impact you. For example, you could notice and appreciate a beautiful flower as you pass by or feel thankful to have the knowledge and skills to help a patient recover from an illness or injury.

Keep in mind that practicing gratitude looks different to everyone so something that works for you may not be what works for someone else, and vice versa.

Fuel your body with nutrients

You know how Snickers says, “You’re not you when you’re hungry”? Well, they have a point. Part of mindfulness is tuning inward to notice and acknowledge how your body feels and what you put in it. And when you feel hungry, you can continue your  practice into mindful eating to fuel your body with nutrients.

Mindful eating is the act of paying attention to what we’re eating, without judgement, to fully experience the joys of food. Ways to incorporate mindful eating into your life may look like adding more rainbow-colored foods do your diet, noticing your bodily responses to food (i.e. tummy grumbles or mouth-watering), and taking time to enjoy your meal.

Eating mindfully helps take some of the chore out of cooking and allows you to appreciate every step of the process. Plus, mindful eating can also help promote better digestion, keep you full by eating less, and influence wiser food choices for the future!

Take a break between assignments

As a travel nurse or allied health traveler, you’re constantly on the move, ready for your next travel adventure. That’s why it’s so crucial for you to schedule breaks in between assignments to check in with yourself, relax, and recharge before your next travel job. Taking time off and giving yourself a break helps increase mindfulness because it helps reset your mind and allows you to turn off autopilot. As Donna and Tom from “Parks and Rec” say, “Treat yo’self.”

As a Fusion Medical Staffing traveler, you’re entitled to 40 hours of paid time-off (PTO) for every 1,560 hours worked! That means your finances don’t need to suffer because you had to take an unpaid vacation.

And as you know, if you take too much time off as a traveler, you could forfeit benefits like health insurance, depending on the health insurance plan. However, Fusion travelers have 26 glorious days of freedom before you have to get back to the grind or suffer the consequences of losing benefits. So, what are you waiting for? Give yourself a break and enjoy some you time. You earned it.

Frequently asked questions

Give me the TL;DR for why mindfulness is helpful for me as a healthcare professional.

Here's the scoop: mindfulness can help you stay grounded, especially in high-stress environments. Practicing mindfulness techniques can reduce burnout, all while protecting your mental well-being. Even a few minutes of mindful breathing or awareness each day can improve your focus, boost resilience, strengthen patient connections, and support a healthier work-life balance. It's a (relatively) simple, practical tool for caring for yourself while you care for others.

What are simple ways I can practice mindfulness on the job?

It's true you're busy, but there are ways you can weave mindfulness into the flow of your day without needing extra time or a quiet space. Basic practices like taking three slow, intentional breaths before entering a patient's room, doing a quick body scan during handwashing, or pausing to notice sounds, sensations, and surroundings between tasks can help anchor attention in the present. By finding small moments to reset throughout a shift, mindfulness becomes a powerful tool for staying calm, focused, and compassionate on the job.

How does Fusion Medical Staffing support me and my mental well-being?

At Fusion, we know that caring for others starts with caring for yourself, and that's why we make mental health a priority. Every employee, including travelers like you, has free access to our Employee Assistance Program (EAP), which includes 24/7 support from professional counselors and a variety of mental health resources you can tap into at anytime.

Learn more about my EAP benefits.

Beyond that, our dedicated clinical team and traveler experience team are always here to listen, guide, and support you through the ups and downs of a travel lifestyle. And with day-one health benefits, you'll have peace of mind knowing both your physical and mental well-being are covered from the very start of your assignment. 

Living mindfully requires practice, so don’t expect to see major changes overnight. Instead, by practicing mindfulness techniques, you may notice gradual changes over time to your mental health, mood regulation, and more.

For travel nurses, therapists, and allied professionals especially, these small shifts can make a big difference — easing stress during long shifts, improving focus with patients, and helping you feel more balanced overall. Think of mindfulness as a tool you can always carry with you: the more you use it, the more natural it becomes, and the more benefits you'll see both on and off the job.