Self-care
Small things that help, between long shifts.
None of these replace counselling or rest. They're things that pharmacists have told us help on a tough week.
Take the break you're entitled to.
Even fifteen minutes off the dispensing counter, with the door closed, makes a difference. If your shift doesn't allow this today, flag it — this is a structural issue, not your problem to solve alone.
Eat a real meal during your break.
Glucose-deprived brains make more prescription errors. Pack something the night before so the decision is already made when the day gets hard.
Move, briefly.
Two minutes of any movement — stretching, climbing stairs, walking to fetch water — resets your nervous system and improves the next hour of focus.
Drink water before you reach for caffeine.
Mild dehydration mimics tiredness. Top up first; the coffee will still be there after.
Tell one trusted colleague how the week is going.
Not the whole story. Not a complaint. Just one honest sentence. Naming it out loud helps your brain process it.
Sleep before the next shift starts.
It is OK to stop scrolling and go to bed. The night-before-night-shift sleep matters as much as the patient interaction it powers.
Notice the warning signs in yourself.
Snapping at family, missing meals, dreading the next shift more than usual, errors that are unlike you. These are signals, not character flaws. Reach out.
When self-care isn't enough.
If this week feels heavier than you can carry alone, please reach out. Befrienders Kenya (+254 722 178 177) offers free, confidential counselling, any day, any time. You don't have to be in crisis to call.