Stress is common in the nursing profession. Here are the symptoms of stress and stress management techniques for nurses.
Symptoms of Stress in Nurses
Some of the symptoms of stress in nurses include:
- Feeling annoyed or angry
- Dealing with anxiety and fear
- Acting in denial or feeling numb
- Experiencing uncertainty or nervousness
- Losing motivation or energy
- Facing tiredness or burnout
- Going through sadness and depression
- Struggling with sleeplessness and nightmares
- Not feeling hungry (appetite loss)
- Having difficulty concentrating
- Adopting a cynical outlook
- Turning to alcohol, tobacco or drugs for comfort
Stress Management Techniques for Nurses
Below are some stress management techniques for nurses:
Katharsis
After a long day on the job, it’s super tempting for nurses to just veg out in front of the TV or computer. But the stress doesn’t magically disappear. Those tough moments might replay when they are trying to catch some sleep, and the next shift is just around the corner, bringing the same stressors. So, here is a thought – talking about it can actually help.
Sure, it might be tricky with friends or a partner who is not in healthcare, but the key is to let it out, not necessarily to find a fix. Chatting about the stressful stuff helps you recognize what’s bugging you, which later on can help you figure out how to deal with it.
And here’s the kicker – talking it out helps pinpoint the real issues. For example, a nurse might have a rough day because the staffing is a mess. But in the talk session, they might realize it’s not just about the extra workload; it’s that the manager isn’t really getting their worries about patient safety. So, to fix things, the nurse needs to sort out the communication glitch with the staff and the manager.
Deep Breathing
Deep breathing is one of the most common and easiest-used stress management technique for nurses. However, you need to set a daily schedule for deep breathing technique to work. You might not see results instantly, but deep breathing has a profound impact on the long run for many people. It not only reduces stress but also anxiety in your daily life.
It can make your lungs work better, keep your blood pressure in check, and do some other good things for your mental and physical health. And guess what? You can do this breathing technique whenever and wherever you want to zap away stress. Try it for 5 to 15 minutes – it’s like a little health boost. Just pick a time each day, find a cozy spot that’s quiet, and wear something comfy. Easy, right? Breathe in, chill out, and let those good vibes flow.
Exercise for Stress Management
Including exercise in your daily routine can be great for managing stress. Exercise is proven to boost mood and manage stress as it releases endorphins and also releases physical tension in the body. Other than reducing stress, exercise can also help build stamina among nurses, which will allow them to handle long working hours with ease.
Finding time for exercise can be tough, especially for nurses with long shifts or busy schedules after work. Even nurse leaders with lots of responsibilities can struggle to fit in gym sessions or exercise classes. But guess what? There are other ways to sneak in some exercise for stress relief, even during work hours. It doesn’t have to be all or nothing – a little movement here and there can make a big difference. For example, taking stairs instead of elevators can allow you to exercise while working. Moreover, nurses can even do some squats or lunges during lunch breaks to fit in the exercise in their routine as stress management techniques.
The U.S. Department of Health and Human Services has recommended a mix of high and low-intensity aerobics combined with strength training exercises. The following types of exercise are quite easy for nurses with different routines:
- Go to classes like aerobics, Pilates, yoga, or cycling
- Join a gym
- Lift weights or do workout videos at home
- Walk or jog with friends, family, or pets
- Take a dip with some swimming
- Try interval training – short bursts of intense activity
Identifying Personal Stressors
As a nurse, you need to realize what kinds of situations, conditions, or people cause stress in your life. You can identify the personal stressors just by journaling or making notes for the day. Wherever you feel overwhelmed, jotting down the situation is the best possible situation. It will take all the stress out of your mind to the paper, and you can also find your stressors to avoid or deal with it in the future. For example, if you notice that having late lunch messes with your mood, you can stash some snacks or protein bars at work to keep hunger from adding to the stress.
Conclusion
Dealing with stress and burnout can be a handful. However, don’t ever let the stress consume you; always look out for ways to decrease your stress. Having a healthy mental state in the nursing profession is very important because you are going to take care of many patients all day, and a mind with anxiety can not provide quality care to the patients. A Nurse with a fresh and healthy mind would be able to do the critical thinking that is required to take care of patients in an emergency. Therefore, managing stress is very important in the nursing profession.
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