Forget about the stressSimple techniques to help you balance stress

in nursing school and in the workplace.

Rachel Y. Hill, ARNP, FNP-BC

This is your brain on stress…

Any questions?

Stress 101 – What is stress?

• Stress is a biological term which refers to the consequences of the failure of a human or animal to respond appropriately to emotional or physical threats to the organism, whether actual or imagined.[1] It includes a state of alarm and adrenaline production, short-term resistance as a coping mechanism, and exhaustion. Common stress symptoms include irritability, muscular tension, inability to concentrate and a variety of physical reactions, such as headaches and elevated heart rate.

Impact of long-term stress on the body

• Impaired health – illness and disease

• Impaired relationships – personal and professional

• Impaired self-image• Decreased quality of life• Decreased coping• Eventual demise

What are your stressors?

• WORK• SCHOOL• RELATIONSHIPS• SELF• FINANCES• ENVIRONMENT• FUTURE• PAST

WHAT IS YOUR ANSWER TO STRESS?

The answer to stress=Self-care

• Self-care is the intentional time taken by an individual to nurture him or herself physically, mentally, spiritually, and emotionally on a daily basis.

When you practice self-care

• You develop a fresh perspective for yourself• You enhance your creativity in dealing with

challenges• You create a positive environment with

your attitude• You build self-confidence• Balance and well-being• Career satisfaction• Coping mechanisms• Health and vibrancy

More benefits of self-care practice

• Patient satisfaction• Improved personal relationships• Improved professional

relationships• Improved self-perception• Your healing nature evolves within• Powerful presence• Integrity and dignity

Self-responsibility=nursing responsibility to patient

• We must learn to manage our stressors and be good to ourselves.

• We must “walk the talk” and model optimal health

• Make wise food choices that nourish our bodies

• Maintain a healthy weight• Avoid high risk behaviors (overtime is a

high risk behavior!!!)

Physical ways to minimize stress

• Exercise regimen (Yoga, Tai-Chi, Qi-Gong, running, weight lifting, etc.)

• Balanced diet (Low-fat, watch the carbs, lots of fruits and veggies)

• Proper rest (8-10 hours of rest)• Realistic work schedule (Workaholics

anonymous)• Just say “NO” (substance abuse)• Proper shoes and clothing (support hose,

insoles, etc.)

Mental ways to minimize stress

• Maintain a daily planner for personal and professional life.

• Journal as a mental release.• Do not make promises you can’t keep.• Practice open communication with patients

and staff.• Think before you speak and think before

your react.• Breathing exercises for clarity.• Meditation for peace, clarity, and answers

to problems.

Spiritual ways to minimize stress

• Meditation• Prayer• Attending a church or synagogue• Utilize the chapel• Utilize the chaplain• Dream interpretation

Remember Stress begins and ends with You

There are many stressors that occur from uncontrollable forces outside of the self; however, we have the ability to respond to that stress in many ways. The stress we experience is oftentimes dependant on our choices. Our outcomes from stress are dependant on our responses, our lifestyle, and our attitudes.

JIN SHIN JYUTSU

• 36TH BREATHS• THE MAIN CENTRAL• THE ATTITUDES

HOLISTIC AND WELLNESS COACHING

REIKI

HEALING TOUCH

ZUMBA

HYPNOTHERAPY, AFFIRMATIONS,AND IMAGERY

Creating a healing environment

• Color therapy• Aromatherapy• Music therapy• Pet therapy• Laughing yoga• Joke for the day/quote for the day• Potlucks• Holistic therapy• Group exercise• Cool downs from burn-out breaks• Meditation/quiet rooms on units• Self-care affairs

10 Simple Keys to Leave the Stress Behind

• Release any expectations of Nursing to fulfill you mentally, physically, and spiritually.

• Eat your food; not your young.• Stand together in the work

place.• Honor yourself at all cost.• Trust your inner wisdom.

Continued

• Practice presence perfectly with your peers and patients.

• Be your brother and sister’s keeper.

• Live a life outside of nursing school and your nursing career.

• Go with the flow.• You have all the power in the

world.

NURSINGFrom the Inside-Out

Available through Jones and Bartlett Publishers

www.jbpub.com

“The name of the game is taking care of yourself, because you’re going to live long

enough to wish you had.

Grace Mirabella1950s editor in chief of Vogue

Magazine

Resources

• www.AHNA.org• www.jinshinjyutsu.com• www.healthandwellness.org• www.healingtouchinternational.org• www.healingtouch.com• www.reiki.org• www.aiht.org• www.asone.com