Mental RX for Nurses

McBride DNP PMHNP-BC MBA, DNP, RN

Nursing is a demanding, stressful profession and one that is not relatable unless a person has experience in the field. The work can be sad and draining. The cultural environment of a hospital breeds negativity and complaints. The COVID pandemic has only increased the uncertain intensity of the atmosphere. Long-term stress has been well researched for its deleterious effects on the body. Developing coping skills to minimize stress is the key to not just surviving but thriving in a high-stakes environment. Nurses are already overloaded with work and home commitments how can they possibly squeeze in one more thing?

Consider Five Quick Ways That One Can Relieve Stress Throughout the Day

1- Laughter is the Best Medicine: Turn Off the News

The 24-hour news cycle is full of negative stories. A continued diet of sensationalized news stories can depress the best of us. Instead, tune in to a fun show. Perhaps some episodes of Frazier or Seinfeld or a Romantic comedy. View anything funny or lighthearted. Professor Robin Dunbar of Oxford University led a research study to determine laughter's effect on the body. His research concluded that uncontrollable laughter released endorphins into the body generating mild euphoria and also dulling pain.

2- B-R-E-A-T-H-E

Breathe? Sounds intuitive. We teach our patients to slow down and breathe through pain, panic, joy, and sorrow. The reality is busy nurses are stressed and overwhelmed during the day. Stressed breathing is generally shallow breathing (defined as short, small breaths). A Yale University study on the effects of breathing on our emotions revealed how various forms of breathing trigger different emotions. Therefore, it is no longer just a trite phrase. Changing how we breathe will change how we feel. For instance, when we feel joy, our breathing will be regular, deep, and slow. During anxious or angry times, breathing will be irregular, short, fast, and shallow. Hence, changing the rhythm of your breath can signal calm to your body, slowing your heart rate and stimulating your parasympathetic nervous system. If you have trouble centering yourself at work enough to slow down and take those breaths; try adding a drop of essential oil that you find pleasing and breathe it in for a few breaths. In a few short minutes, you will feel better.

3- Gratitude

It sounds hokey, but it works. A recently completed study by Glenn Fox at USC, department of neuroscience, proved a credible link between gratitude and its effects on our physical and mental health. Mentally, gratitude affects the brain tied to "social bonding, reward and stress relief." Physically, the study revealed that gratitude boosts health benefits such as improved sleep, increased generosity, and less depression. So make a daily habit of reciting or writing five things you are grateful for each day.

4- Take a Walk

Should you happen to find yourself lucky enough to get a lunch on a certain day, don’t waste it in the employee lunchroom. Take a walk outside around the building. This can be very calming, good for your cardiovascular health and will give you a short mental break. This simple act can improve your mood.

5- Chew a Stick of Gum

Believe it or not, chewing gum has been proven to be a stress reliever. A 2012 study carried out at Cardiff University proved that the simple act of chewing gum lowered stress both at work and outside of work. Other positive effects were reduced: depression, fatigue and anxiety. The reason for the powerful effect on one’s mood is thought to stem from the increased blood flow to your brain from the act of chewing gum.

Even the busiest nursing professionals can find the time to incorporate one of these suggestions into their days. So step away from negative coworkers or those that like to focus on the negative. Instead, try to incorporate one of these simple ways to bring laughter, gratitude, and calm to the day.

References/Resources

Study reveals laughter really is the best medicine

Practicing gratitude can have profound health benefits, USC experts say

Research: Why Breathing Is So Effective at Reducing Stress

Chewing gum, occupational stress, work performance and wellbeing. An intervention study