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December 6, 2001
by Karen A. Thornton, Ph.D., RN
Assistant Professor
Florida Atlantic University
How many of you can identify with this? It’s one month before the end of the year and you can’t remember your resolutions from last year, let alone remember what year this is! The nature of nursing practice requires the nurse to be supportive, helpful, caring, kind and non-judgmental. Consider this: while you are busy taking care of others, what kind of strategies are you doing to practice taking care of yourself? The Holidays are here and the New Year is fast approaching, so now is a great time for an assessment or a reassessment of your stress management strategies.
Fact: stress is a component of everyday life that cannot be avoided.
Fact: all stress is not negative. For example, purchasing a new home or receiving a job promotion can lead to good feelings related to a change of status and new responsibilities.
Fact: It is human to experience stress, it is unrealistic to try and lead a stress free life. A more effective goal is to learn to identify, and then modify your ineffective responses to stressful situations. Consider for a second the kinds of “things” that cause you stress. Don’t think too long, because you might get too stressed to finish reading!
Now that you have identified a few of the things that cause you to feel stressed, you might recognize that they probably fall into one or all of the following categories: environmental, physical or cognitive. Environmental stressors include time pressures at work or at home and performance evaluation standards associated with your job. Physical stressors include improper diet, normal aging processes, or illnesses. Finally, there are cognitive stressors such as, dwelling on worries or concerns and over analyzing situations. Chronic unmanaged responses to stress can lead to health problems such as, hypertension, gastric distress and depression. Therefore, it is important to consider or reconsider and fine-tune some healthy more adaptive responses to stress. Why not start readjusting your responses to stress now, BEFORE you sit down to that lovely Holiday meal that you spent all night cooking (after working ALL day) and reach over and strangle your Aunt Mable after she says, “your roast is just a bit over cooked again this year, isn’t it Dear?”
If you can identify with any of the above, first realize that these are common responses. Second and more specifically, as nurses we often don’t talk about stress because we may hold the unrealistic belief that nurses should be able to handle those everyday stressful situations. (I call this the “Myth of the Super Nurse”).
What are the major stressors in your life? How do you respond to these stressors? For example, you’re driving along I-95 and traffic comes to a screeching halt. Do you tightly clinch the steering wheel or feel your thigh muscles tighten? Or do you say, “I should have left home earlier, I always do the wrong thing!” It may take a bit of practice before you are able to identify how you are affected by stress, but don’t put too much pressure on yourself. The point is to begin to get in tune with your usual response(s) and then begin to focus on ways to learn, and then add some new strategies to your stress response repertoire.
Ok, now that you have identified how stress affects your body and mind. Here are some stress response strategies you can practice that just might add years to your life AND life to the days and years yet to come.
Doing Something Different
Time pressures, performance evaluations, weather and traffic are simply things that you cannot control. So the next best thing is to modify your responses. Remember: everything usually takes longer than expected. So, give yourself more time to get things done. Add five or ten extra minutes for scheduled meetings or appointments. If you find yourself with a few extra minutes, don’t race to the next event. Instead sit down, take that extra time and congratulate yourself on your effectiveness at managing your time AND on staying cool, calm and collected in the process.
Rational Thinking, Deep Breathing & Affirmations
Let’s face it, sitting in traffic is frustrating and road rage is all too common. Don’t sit there fuming, feeling tense all over and kicking yourself for not taking another route. When that little voice in your head says “I should have” change that statement to “I would have preferred to, but I did what I could at the time.” Even though things aren’t going your way, don’t succumb to irrational thoughts. Rather, promote emotional self-control by practicing rational thinking. Try taking three deep breaths slowly through your nose, breathing out slowly through pursed lips and focus on relaxing those muscles. Be sure to think positive self-affirming thoughts while practicing your deep breathing. Always begin your affirmation with “I”. For example: “ I am patient” or “I manage stress effectively”. Don’t wait until you’re in traffic; practice your deep breathing technique in elevators or while standing in line at the grocery store.
Take a Walk & Make a List
While holiday shopping, try parking your car so that you will have to take a ten or fifteen minute walk to where you want to shop. Making lists are an effective way to manage the assortment of stressful activities associated with the holidays. Be sure to include a couple of items on the list that you have already done, and then cross them off; that way you’ll feel a sense of accomplishment. Don’t forget to write one or two affirmations on your list.
These are just a few suggestions that might help you rethink your response to stressful holiday situations; you might even decide to add some affirmations to your list of New Year’s resolutions. Talk to your family and friends, perhaps you can swap and share other healthy stress management strategies. Continue being a caring and supportive nurse, but remember: to experience stress is normal but using effective coping strategies for stress is divine! Happy Holidays!
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