by Kim Richards, RN
Founder, NurseFit® Got Self Care?™
President, Kim Richards and Associates, Inc.

That no man can sincerely try to help another without helping himself… it is one of the most beautiful compensations in life…” Emerson

Recurring stress and anxiety can create a downward spiral in health and engagement…yes, as nurses, we know this is true, yet we may continue to feel overwhelmed. As an executive recruiter for almost 20 years I have had the opportunity to interview hundreds of nurses. Many of us think that a job change is the only thing we need to tap into our reservoirs of renewed compassion, creativity and abundant energy. Sometimes that is the case, but more often, we need to re establish our coping capacity, practice some self care and brush up on some effective attitude adjustment techniques.

Let’s face it…healthcare is a very tough environment, especially in the current climate of uncertainty. I have heard many nurses agree that expectations are higher, resources scarce, behavior inappropriate, and hesitation to “speak up” for fear of retribution is rampant. (Please accept my apology if this statement is not reflective of your environment!) Though we can’t make our challenges suddenly disappear, there are some basic things we can do to reduce the energy drain and reconnect with our inner strength. I admit to needing and practicing all of these techniques to sustain the level of intensity my life requires. I hope you also find these useful in yours. Please let me know!

Decrease the drama. Refuse to allow yourself to be sucked into the spin of blame, hostility, judgment and negativity. Practice by not adding excessive drama when talking with others. Avoid the tendency to amplify the “doom and gloom” of a situation. Excessive drama blocks solutions, drains the mind and leaves you feeling worse. Be mindful of your inner dialogue looping with fearful projections and worry. Attempt to realign your thoughts and conversations to reduce energy drain and offset your stress deficit.

Connect and communicate. Build positive emotional ties with a community of others who are dedicated to finding solutions and possibilities. When we connect with each others’ hearts, the collective energy can lift the spirit and help release stress buildup and anxiety. Be mindful of our need for compassionate support and kindness and remember the boomerang effect our actions and words have on others. By the way, research has proven that lack of emotional connection is the number one reason nurses give for leaving a job or leaving the profession.

Commit some time each day to practice appreciation and gratitude. Yes, even when it seems impossible and your spirit is trampled! Send genuine feelings of appreciation to something or someone and hold those feelings for as long as possible. Look for opportunities to trigger the appreciation throughout the day. This daily practice has been extremely helpful for people to reconnect with the spirit of hope and heartfelt initiative to sustain their personal circle of control.

Manage your exposure to daily news media. Enough said.

Meditate or pray. Focusing on our spirit can bring about a more objective state and allow us to radiate compassion to ourselves and others. Stress and crisis management can cause us to feel disconnected with our surroundings and our higher purpose. Centering, getting quiet and surrendering during meditation or prayer can allow the flow of peace and calm for our minds and hearts, which reduces the harmful effects of stress. Some of us like music during this time, yet some prefer silence.

Reset your stress tolerance baseline through focused breathing. The more you practice deep, mindful, and intentional breathing techniques, the more effectively you can shift stressful feelings to healthy confidence. With every exhale, release more stress. Be mindful of negative self talk and replace the chatter with a positive affirmation.

Get more sleep during stressful times. We get more sleep when we practice suggestion number four. Create an environment for decompression and rest.

Exercise. When?? There IS an extra 30 minutes during our day. Just walk, dance, stretch, anything that gets you moving will re energize you, increase your feelings of wellbeing, and allow you to handle stress more effectively. When you feel great, you perform great! (Warning: You may find that exercise becomes your favorite endorphin booster!)

• What do you want?
• What gets in the way?
• Lack of motivation, fear of change, exhaustion?
• Perhaps a lack of updated coping skills and a chronically elevated “normal baseline” of burnout?

These simple suggestions are just some of the ways we can transition stress in our lives. Yet, sometimes the simplest things are extremely difficult to implement for ourselves. If you find yourself sick and tired of being “sick and tired”, contact me to discuss an evidence-based, proven program that offers you tools to more effectively handle stress. It IS possible to reignite our spirit and sustain the passion for nursing and for our lives! Let’s remember that we cannot continue to give the best of ourselves to those around us, without FIRST putting our own self care as a priority in our own lives. Self care is not self ish…it is mandatory to sustain the requirements of our personal and professional lives and to allow our care giving spirit to flourish.

To health and happiness!