Incorporating stress management into daily life is one of the best ways to enhance your overall well-being, and when you feel better it has a ripple effect on those you care for.
Managing stress is not just about coping; it’s about thriving. So, here are 10 Tips to help you thrive.
Eat Healthy and Hydrate: Fuel for the Body and Mind
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides the energy needed for challenging situations. Omega-3 fatty acids, found in fish and flaxseeds, have been shown to reduce stress levels.
Remember to drink water throughout the day. The brain is approximately 90% water. Some studies show that a loss of about 2% of body fluid can cause decline in mental function.
In addition to plenty of water, an occasional herbal tea can be helpful in calming nervous tension. Some examples are chamomile, lavender, lemon balm, rose, hibiscus, rooibos, and passionflower.
(Avoid alcohol and drugs, they create serious problems with health and exacerbate stress.)
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Get Plenty of Sleep: A Foundation of Wellness
Quality sleep is non-negotiable, especially for healthcare professionals. Aim for 7-9 hours of sleep per night to ensure your body and mind have time to recover from the day’s stresses. Establish a calming bedtime routine, limit exposure to screens before bed, and create a comfortable, dark, and quiet sleeping environment.
Exercise: The Natural Stress Reliever
Exercise releases endorphins, the body’s natural painkillers and mood elevators. Even short bursts of activity, such as a 10-minute walk during a break, can provide immediate stress relief. Aim to incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your daily/weekly routine.
Cultivate Inner Peace: A Calm Center
Meditation and/or a spiritual practice can significantly reduce stress. Mindfulness-based stress reduction (MBSR) techniques, positive affirmations, Emotional Freedom Technique (EFT), prayer or simply focusing on your breath can be instantly calming.
In addition, relaxation techniques and practices such as progressive muscle relaxation, yoga, and Tai Chi can help release physical tension and mental stress. Acupressure and self-massage can also be beneficial.
Read more: Beyond the Basics: Advancing Healthcare through Continuous Education
Have a Routine and Boundaries: Breaks are Essential
Manage time wisely to prioritize and set realistic expectations and deadlines. Having a consistent daily routine provides a sense of stability and control. Ensure that essential self-care activities are not overlooked, especially meals and breaks. Whether it’s stepping outside for fresh air, practicing a few minutes of mindfulness, or simply enjoying a quiet moment, pauses are rejuvenating.
Have clear boundaries between work and personal life. This can mean turning off work-related notifications after hours, learning to say no to additional responsibilities when overwhelmed, and ensuring you have time dedicated to relaxation, hobbies or whatever brings you joy and is truly restorative.
Change your Mindset: The Power of Perspective
How we perceive situations can greatly influence our level of stress and how we react and behave in situations we find stressful. To some degree the nature of stress can be subjective based on our unique viewpoint. Consider the way you are thinking about a situation you find stressful. How can you think of it differently to feel better about it?
Acute and chronic stress situations are not ideal but be aware of how you can think of them differently and how that might make you feel and behave differently too. Thoughts can be a powerful shift that have a positive impact on our ability to manage stress.
Cultivate a Support Network: A Strong Sense of Community
Practice effective communication. Learning to express needs and concerns clearly can prevent conflict and misunderstandings, build trust, and solidify emotional bonds, which greatly reduces stress.
Nurture important relationships. Engage in regularly scheduled social activities to maintain strong connections, they offer a sense of belonging and can be a source of comfort and joy, helping to counterbalance stressors.
Incorporating both professional and personal support networks into your stress management strategy can enhance your resilience and ability to overcome challenging situations. Remember, seeking support is a sign of strength.
Conclusion
For healthcare professionals, effectively managing stress is multifaceted, requiring attention to physical, mental, and emotional health. Integrating the above tips into a personalized stress management strategy will enhance your overall well-being. Remember, prioritizing is not just about equipping yourself to provide the highest level of care to those who depend on you, it’s about self-care and the importance of your health and wellbeing.
CareerSmart® Learning knows the value of a well-supported, well-educated, well-prepared healthcare workforce. We maintain various accreditations by professional licensing and certification organizations and offer CE or contact hours to Nurses, Certified Case Managers, Certified Rehabilitation Counselors, Certified Disability Management Specialists, and Social Workers nationwide.
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