(This post about simple stress management for nurses may contain affiliate links. See our disclosure page for more information.)
Nurses are more stressed-out than ever.
It is no surprise that prolonged stress damages the body. Yet many nurses are dealing with unchecked, chronic stress for years, or even decades. Still, the passion that many nurses have for helping others drives them to continue forward in their nursing careers. But who is helping nurses?
The unfortunate truth is that nurses themselves are the ones who must take care of themselves first. Nurse safety and well-being are not being taken seriously by the very own hospitals where we work so hard and strive to give only the very best patient care. Nationwide, it appears that hospital administrator’s main priority is making money for the hospital, and the health and well-being of their nurses doesn’t even make the list.
Simple stress management for nurses
Do some hospitals see nurses as indispensable?
For some nurses, it may feel like it. Even I have felt that despite my own dependability, clinical knowledge, and positive attitude that it wouldn’t matter in the slightest if I left. The feeling is disheartening.
For example, I became a per diem nurse after the birth of my first child because a unit director stated that they were “unable” to give me consistent scheduling so I could plan daycare for my child. Per diem nursing gives me the flexibility to schedule my days to fit my childcare situation; however, now I have no benefits, no disability, no retirement, and no maternity leave – and I had another baby this year! Needless to say, it was a hyper-expensive year for us and caused a lot of stress for me.
But, they knew another nurse would come along and fill my spot. So why be flexible with my schedule so that I could stay?
I still have a passion for nursing, despite the stress.
Workplace stress in nursing is common. I am not leaving the profession soon because my children are still very small, and I still do have a strong desire and passion for helping others. So in the meantime, I make stress management a huge priority in my life.
If you are a nurse who feels like me, keep an eye out for nurse burnout symptoms that could be wreaking havoc on your overall health and happiness. And start taking simple steps to help keep stress in check, so you don’t end up as a patient yourself. Nurses shouldn’t be creating unhealthy habits to cope with their stressful nursing careers. And if it becomes too much where your health is severely being affected negatively, then consider other nursing options away from the bedside. Nurse, you need to take care of yourself first!
Simple Stress Management Techniques For Nurses:
1. Watch a funny movie
When was the last time you had a good laugh? Do you even remember how good it feels to laugh out loud? Watching a funny movie is a great way to passively tune out and focus on something more light-hearted. Especially for nurses who deal with immense stress in the workplace.
Studies show that laughter is so good for your health. A good laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Also, laughter increases your immune system by decreasing stress hormones and increasing immune cells and infection-fighting antibodies, thus improving your resistance to disease.
Laughter makes people feel good, which is precisely what stressed-out nurses need. It releases endorphins, the body’s natural feel-good chemicals. Studies show that laughter has the power to promote an overall sense of well-being and can even temporarily relieve pain.
2. Get moving: endorphins are natural stress reducers
Get your heart rate up on your days off! The benefits of exercise have been well documented is essential for nurse self-care. It is no secret that regular exercise helps control weight, boosts overall energy, improves your mood, and helps decrease stress levels. Not only does exercise benefit the nurse personally, but it also allows nurses to have the stamina to give better care to patients as well.
Need to blow off some steam after a stressful day? A brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Which, in turn, will help manage caregiver burden and help you feel your best.
3. Yoga: learn the art of how to relax
Yoga is a great stress management tool for nurses. Compassion fatigue can be overwhelming for nurses, and learning how to use yoga for relaxation can help.
A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.” While the control group demonstrated no change throughout the course of the study, the yoga group showed a significant improvement in scores for self-care, mindfulness, and emotional exhaustion outcomes.
Nurse self-care in the form of yoga is scientifically proven to be beneficial:
Stress management. A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only eight weeks of yoga, the results showed that the participating ICU nurses had significantly better focus coping strategies and a significant reduction in perceived mental pressure. (If that is what can happen after only eight weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels!).
Prevent or eliminate chronic low back pain. Chronic back pain in the nursing population is a common ailment. An evidenced-based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Yoga not only increases flexibility but increases muscle strength and prevents injuries such as chronic lower back pain.
Prevent burnout and compassion fatigue: A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.”
4. Have a social life
Good friends can help you manage chronic stress. It is essential to find balance when you work as a nurse, and that includes making time for friendships and a social life outside of the hospital.
Nurses with strong social support have a reduced risk of many significant health problems, including depression, high blood pressure, and an unhealthy body mass index. Talking with other nurses who are struggling with the same stressors, you are can help provide support when you need it most.
Having a good social support group can help in many other ways:
Increase your sense of belonging and purpose as a nurse
Boost your happiness and reduce your stress
Improve your self-confidence and self-worth
Help you cope with traumatic situations in the workplace, such as patient deaths and abusive or combative patient situations
Supportive friendships can encourage you to change or avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise
5. Meditate
Meditation is the practice of focusing your mind on a particular thought or activity to achieve a mentally clear and emotionally calm state. It is claimed to reduce stress, anxiety, and burnout, and enhance resilience. And stressed-out nurses working long, arduous shifts with often changing schedules need this more than anyone.
A few benefits of meditation:
Decreased burnout
Better focus and ability to ignore distractions
Boost compassion
Better sleep
Stress relief
Happier state of mind
Headspace is an app for your phone that has many different meditations, each lasting 10 to 60 minutes. If you can find 10 minutes in your day, then you have no excuse not to meditate! Meditation is attainable for even the busiest of nurses!
Like yoga, meditation is a practice. There is no good or bad. It is just what it is at the time. You can keep practicing to train your mind to do better the next time. And then eventually your brain is rewired by the habitual repetition of meditation, and it becomes easier.
It is not uncommon for hospitals to have a space for spiritual prayer or meditation for patients and their families. However, nurses should also be offered a meditative space to clear their heads and have a quiet moment to themselves. This would help nurses return to their work environments with renewed energy and focus on giving better patient care.
6. Eat nutritious foods
Nurse break rooms are notorious for having sugary snacks like donuts, cookies, or other unhealthy junk food all within an arms reach. Sweets are so tempting to nibble on when you are tired and need a little extra energy. But then a few moments later you crash and are even more tired. On another note, eating nutritious and easy snacks will keep you energized during a 12-hour shift.
Pack snacks like these in your lunch bag to help keep your blood sugar levels balanced during your shift:
Baby carrots, broccoli or other veggies & hummus
Celery and almond butter
Strawberries, blueberries
Granola and yogurt
Almonds or cashews
Avocado toast
Sliced apples and peanut butter
Cottage cheese with pineapple or banana
Trail mix
Tips for nurses to make healthy meals fast: Try making a big batch of quinoa, brown rice, or black bean pasta to have handy in the fridge. These are a few great staples that you can build a nourishing meal around. When you get hungry, you can mix in a protein, veggies, nuts or seeds, dried fruits, or even just enjoy them with a little olive oil and sea salt. The key is to have healthy food that is easy to prepare BEFORE you get super hungry.
P.S. HEY, NURSES! Remember to grab your FREE E-Book “The Nurse’s Guide To Health & Self Care” below! (scroll down)
As a second career RN with 7 years of experience as a med/surg, telemetry, emergency room and resource nurse I have struggled tremendously with nurse burnout. In fact, I often wonder how long I can continue working as a nurse when I often feel so spent. The caregiver burden is real.
Nurse burnout is often described as the physical, mental and emotional exhaustion of nurses. Causes for nurse burnout include working arduous 12 hour shifts, working in high stress environments, dealing with sickness and death and constantly having to put the needs of others before one’s own.
Like most nurses, I am very passionate about my profession. It is a privilege and an honor to advocate for and serve my patients during some of the most difficult points of their lives. But there has to be a better way to help nurses find a better balance between patient care and self-care.
The nurse burnout problem is not going away.
Left unchecked, nurse burnout can lead to exhaustion, physical injuries, and even depression. Furthermore, disengagement caused by nurse burnout can negatively impact patient care, increase the risk of medical errors and lower overall patient satisfaction.
In addition, nurse health must be taken more seriously. Too many nurses are on their way to becoming patients themselves due to overwork.
Nursing burnout: administration can help.
Hospital administration can help.
Here are a few ideas that hospitals should consider to help nurses create more balance and achieve some self care during work hours.
1. Create a meditative space for nurses away from patients and visitors
Caregiver burden is an issue for nurses. It is not uncommon for hospitals to have a space for spiritual prayer or meditation for patients and their families. However, nurses should also be offered a meditative space to clear their heads, and have a quiet moment to themselves. This would help nurses return to their work environments with renewed energy and focus to give better patient care.
2. Offer yoga and meditation classes
Offering yoga and meditation classes during the nurse’s lunch breaks would be beneficial. Studies show that yoga and meditation can greatly improve quality of life for nurses by reducing stress levels. In turn, nurses are able to give better patient care.
A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only 8 weeks of yoga the results showed that the participating ICU nurses had significantly better focus coping strategies and reduced mental stress.
Yoga at work could also help many nurses manage the chronic back pain they have developed as a result of nursing. An evidenced based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. A 30 minute gentle yoga class during a nurse’s lunch break could help nurses manage this issue. Yoga stretching not only increases flexibility, but also increases muscle strength and prevents injuries such as chronic lower back pain.
3. Make sure nurses get adequate breaks
Working for 6, 8 or even 12 hours without eating or sitting would make anyone become resentful after a while. Patient loads can often feel so overwhelming that sometimes nurses will work right through a break without even realizing it. Exhaustion from not eating or drinking enough water and being on your feet for grueling 12 hour shifts will eventually lead to nursing burnout.
4. Recognize nurses for their hard work
This should be a given, but for some reason it isn’t in many facilities. A “thank you” goes a long way. It is very much appreciated by nurses who work extraordinarily hard to keep patients healthy and safe.
Too many hospitals put little to no effort into helping nurses celebrate for nurses week every year. This sends a very strong message to nurses that management does not care about the hard work and dedication they put into caring for their patients.
5. Involve management in nurse bullying and cliques
Unfortunately, too many facilities allow bullying in their workplace. According to a 2017 survey by RN network, 45% of nurses have been verbally harassed or bullied by other nurses at work. Some forms of nurse bullying are obvious. However, many times the bullying is much more subtle, such as a nurse talking down to another nurse in front of a patient.
Building a supportive working environment is important to the health and well-being of nurses. Bullying should never be considered acceptable behavior and hospital management should be more involved in helping to prevent it.
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I experienced nurse burnout after two years of being a nurse.
That’s right. After only TWO YEARS, I was already feeling overstressed, exhausted, and cynical about my career.
When my mind finally wrapped itself around this understanding, I thought I’ve barely graduated with my BSN, and I’m ALREADY burned out? How am I going to continue in the nursing profession for an entire career?
I was frustrated, confused, and, to be honest, a little heartbroken. I was passionate about helping others, and I did enjoy the mental stimulation that I got as a nurse. But I couldn’t figure out how there were nurses on our unit who had been doing the same thing for the last 5, 10 or even 20 years. Didn’t they feel the same way?
Lately, I have spoken with a lot of nurses about their experiences with burnout. The truth of the matter is that most, if not all, nurses feel spent and exhausted at some point throughout their careers.
Do you feel exhausted, anxious, physically ill, or dread the thought of going to work each day? If so, you, too may be experiencing burnout. Here are some tips that can help you overcome this chronic, stressful state and learn to thrive again.
Seven ways to beat nurse burnout: reclaim your passion!
1. Find a work-life balance.
Are you rotating days and nights? Constantly working overtime? Or maybe just working too many hours per week? That may work for a while, but it is not a very good long term plan. Everyone needs a break, especially nurses! Consider taking a vacation (or stay-cation) and plan a few solid days of “me” time. A little TLC can go a long way. You simply can’t continue to take good care of others before taking care of yourself first.
One of the best things a nurse can do to help prevent nurse burnout is to take good care of themselves. Often this notion is counter-intuitive to nurses because the nature of their job is to continually put others’ needs in front of their own. Ask yourself, what do I need to be healthy? Here are a few suggestions:
What is it that is causing you to feel the burnout? Try writing your thoughts down at the end of a few shifts to help figure out what is overwhelming you. Is there a pattern? Perhaps you need to plan your shifts differently. Are there a few personalities in your workplace that you are not jiving with? Or, maybe you just are not inspired by your chosen specialty. Permit yourself to be brutally honest about what you need to overcome nurse burnout.
4. Challenge yourself.
Are you under-challenged at work? There are so many ways to challenge yourself as a nurse:
Become a certified nurse in your specialty (or a completely new specialty!)
Compassion fatigue and nurse burnout are so common among nurses. Left unchecked, it can lead to mistakes, unhappiness, or even depression. Share your burnout struggles with a close comrade from work who can empathize with your struggle. If that doesn’t help, consider talking to a trusted mentor, a therapist, or find a career coach that can help you work your way out of nurse burnout. Nurses are self-giving creatures by nature, but we must give to our own needs as well. Crawl out of your shell and start talking it out!
6. Find an outlet.
What do you do on your days off that may you happy? If you don’t have a stress-relieving outlet, then its time to find one! Is your inner artist craving a creative outlet, such as painting, designing, or even scrapbooking? Does a day on the golf course or an afternoon on the tennis court bring you joy? Maybe you have been so busy that you have forgotten how wonderfully distracting it can be to become enveloped into an activity that you love to do.
Research has shown that finding a joyful outlet can enhance your mood, increase energy, lower stress levels, and even make your immune system stronger. Today is the time to find your joy!
7. Consider new options.
Have an honest discussion with yourself about your career. Are you a med/surg nurse who has always dreamed of working in the ICU? Or maybe you are an ER nurse with interest in becoming a flight nurse. A change in specialty might be precisely what you need to tackle nurse burnout.
On another note, nurses don’t have to work in a hospital. Perhaps working with injectables in a dermatology office or as a home healthcare nurse would be a better fit. There are so many nursing careers to choose from. The sky is the limit. Go find your nursing passion!
What do you do to beat nurse burnout? Leave a comment below!
(This post may contain affiliate links. You can read my disclosure page here. For more information about collaborating with Mother Nurse Love click here).
Nurse, take care of yourself first.
This statement may appear counter intuitive. After all, aren’t nurses supposed to be selfless humans who give care to total strangers without concern for their own well being?
Two words: Absolutely NOT!
Nurses NEED to put themselves first so they have the stamina and good health to care for their patients and their own families. This is non-negotiable.
Staying healthy as a nurse is a win-win for everyone. First off, our families get a better version of us. Second, we have the energy and stamina to keep up with heavy patient workloads. And third, we have better relationships with our spouses and friends.
Most importantly though, nurses who take care of themselves are happier!
(Attention employers: studies show that happy, healthy nurses give higher quality of patient care. This results in a decrease in medical errors and improves patient satisfaction, which is very good for hospital PR and the overall patient experience. So support your nurses in their quest for a healthier lifestyle!)
8 Simple Ways Nurses Can Stay Healthy When Working 12 Hours Shifts!
Here are 8 ways nurses can stay healthy and practice better self-care on a daily basis:
#1. Protect your back: do core work!
As a result of years of heavy lifting many RN’s are suffering from chronic back problems. I know several nurses who have had to go out on disability and sadly still suffer from permanent chronic back pain.
Chronic back pain in the nursing population is a common ailment. An evidenced based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. There is good news though: the review also presented an overwhelming amount of studies that found that regular yoga significantly reduced symptoms associated with chronic low back pain and greatly improved overall physicality. Yoga poses (like plank pose) help you create a stronger core. So say yes to yoga!
By working on your core at home, you can preemptively protect your back from some of the wear-and tear you are going to experience as a busy RN. You STILL NEED to use good body mechanics while lifting and turning patients- this is imperative! But by working your core you help strengthen your back and help prevent injuries from occurring over the course of your nursing career.
Compression stockings help increase circulation of blood flow and oxygen by helping increase the velocity, or speed of blood flow. By squeezing on the legs, the veins carrying blood to the heart are compressed. Think of how when you squeeze a hose, it squirts the water out faster. With compression stockings, the same volume of blood is able to move up the leg, but it has less area in which to move.
Standing for long periods of time causes valves in the veins to become weakened, causing blood to collect in the veins. This causes the veins to enlarge and increase in pressure. The veins then stretch from the increased pressure and cause varicose veins, which can be painful and unsightly!
A study by The Society of Occupational Medicine found that wearing compression stockings significantly decreased lower limb venous pressure in nurses who stood for very long hours. The data found that compression stockings protected against oxidative stress in those who work in long-standing occupations.
Yoga stretching not only increases flexibly, but increases muscle strength and prevents injuries such as chronic lower back pain. In a career as physically demanding as nursing, the more physically stable we are, the better care we can give to ourselves and our patients.
A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only 8 weeks of yoga the results showed that the participating ICU nurses had significantly better focus coping strategies and a major reduction in perceived mental pressure. If that is what can happen after only 8 weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels.
Weight can creep up on healthcare workers who wear comfy, loose-fitting scrubs to work everyday, without you even noticing it!
Patients and staff often like to bring unhealthy snacks like donuts, cakes or cookies into the nurse break rooms as a “thank you” to nurses. This gesture is very “sweet” of them, however it doesn’t do our health or waistlines any good. Suggest bringing in fruit or veggie platters as a healthy treat for nurses instead.
One of the best ways nurses can stay healthy by preventing weight gain is to grocery shop in advance and prepare meals the night before a shift. That way you are not tempted to order take out or reach for high sugar goodies when you are starving at break time.
One day per week I make a big batch of quinoa and keep it handy in the fridge for myself. When I need it, I add veggies, nuts, seeds, dried cranberries, olive oil, tempeh or whatever else I have in the fridge at that moment. Not only does this help me make healthy lunches for work, but I also have delicious leftovers ready to eat when I get home from a long 12 hour shift.
Per diem means: for each day. As a nurse, I am literally employed “by the day.” Hospitals need per diem nurses to cover staffing needs in the hospital, which can vary by the day or season.
Per diem nursing has been a game-changer for me as a working mom. It is so flexible that I don’t know if I’ll ever be able to go back to being a career RN again.
Here are a few benefits I found when I became a per diem nurse:
Significantly higher per hour pay
Work as little as one day a week or as many as five days a week (as long as there is a need)
Make own schedule (if the hospital doesn’t need me they call me off)
Cancel at the last minute (as long as it is by 3am)
Add on a shift at the last minute
Incredible opportunities for learning and professional growth
Work in many different specialties: Emergency Room, Cardiac, Liver Transplant, Medicine, Neuroscience and Stroke, or Oncology, and more
Opportunities to “master in” to a unit that is chronically short on staffing needs for a period of time: this guarantees a certain number of hours and gives an opportunity to go to the same unit for weeks or months at a time
Nurses work very long hours and night shifts, which interrupts the normal sleep pattern.
Help yourself by creating an environment at home that is conducive to sleeping, even during daytime hours.
Install blackout shades in your bedroom.
Disconnect electronics that artificially lighten a dark room.
Wear an eye mask.
Purchase quality ear plugs so that the guy mowing his lawn next door doesn’t wake you up at noon when you are finally entering your REM cycle.
When I first started working night shifts I even went so far as to use “blue blocker” sunglasses when I was driving myself home at 8’o clock in the morning. (“Blue blockers” are the aviator style sunglasses that Zack Galifianakis and the baby wore in “The Hangover.” Who new one of the best ways nurses can stay healthy involves also looking stylishly cool?).
“Blue blockers” have orange glass lenses that cut the blue portion of the light spectrum. This helps prevent the light-inducted melatonin suppression and helps make it easier to fall asleep after seeing the morning sun.
#7. Meditate for 5 minutes a day
One of the best ways nurses can stay healthy is through meditation. Meditation is the practice of focusing your mind on a particular thought or activity to achieve a mentally clear and emotionally calm state.
A few benefits of meditation:
decreased burnout
better focus and ability to ignore distractions
boost compassion
better sleep
stress relief
happier state of mind
Headspace is an app for your phone that has many different meditations each lasting 1o to 60 minutes. If you can find 10 minutes in your day then you have no excuse not to meditate! Meditation is attainable for even the busiest of nurses!
I listen to Headspace with my headphones most nights before I go to bed. It helps me relax after a long day and even helps me to get a better nights sleep.
Like yoga, meditation is a practice. There is no good or bad. It is just what it is at the time. You can keep practicing to train your mind to do better the next time. And then eventually your brain is rewired by the habitual repetition of meditation and it becomes easier.
#8. Practice gratitude
Intentionally choose gratitude.
Try keeping a gratitude journal. Writing down what you are grateful for consciously reminds you that even though being a nurse is frustrating at times, the good stuff far outweighs the bad. It keeps you aligned with the positive aspects of being a nurse that we should keep our energy focused on: giving great patient care and helping save lives.
I love being a nurse, despite the fact that is it overwhelming and at times even maddening. Practicing gratitude helps me recognize how lucky I am to be a nurse who gets to help other people as my profession. I go home everyday with a sense of accomplishment that even I can “be the change I wish to see in the world.”
(This post may contain affiliate links. My disclosure page is super boring but you can find it here.)
Many nurses are very good at encouraging patients to follow a regular exercise routine and at teaching ways to manage stress for optimal health. Taking their own advice about healthy lifestyle behaviors though, well, not so much.
As an emergency room nurse who has worked as a resource nurse on various units all over the hospital, I see first hand the outstanding care that is being given to our patients. The nurses I work with bend over backwards. At times they even risk their own health and safety to care for total strangers.
The work can be back-breaking, literally. Most days are very physically demanding with little rest. Over time, the work is depleting to an RN. Sometimes even resulting in permanent injuries (hello, chronic back pain!), extreme burnout or even depression.
How much work does it take to be a nurse?
Being a nurse in the hospital demands a lot on the body. The job often requires moving non-stop for grueling 12 hours shifts (or longer). It can include lifting and turning patients several times throughout the day. In addition to physical stress, nurses are often multitasking multiple patients with unique medical issues and making clinical decisions in potentially life-threatening situations.
Yoga can help nurses take better care of themselves.
To say that being a nurse causes wear-and-tear on the body is an understatement. As a result of years of heavy lifting many RN’s are suffering from chronic back problems. I know several who have had to go out on disability and sadly still suffer from permanent chronic back pain.
In nursing school we are taught “proper body mechanics” that are supposed to prevent back injuries while moving, lifting or turning patients. Recently however, there is new evidence suggesting that their really is no safe way for nurses to lift patients.
In addition, being a nurse often requires walking up to 15,000 steps or more in a single shift. A study found in the National Library of Medicine reported that many nurses walk up to five miles in an average 10 hour shift. However, in the Emergency Room and on many other units, I would argue that we actually walk much more then that. In fact, I wear a pedometer at work and I have logged up to 35,000 or more steps in a single day. That is the equivalent of walking 14 miles in a single shift!
The emotional and physiological drain of being a nurse can be overwhelming.
Being in the hospital is stressful. As a result, sometimes patients or families take their stress out on the people they are in contact with the most: the nurses. Yet it is our job to remain compassionate and continue to advocate for our patients in spite of this.
Burnout in the profession is common. Even I have questioned my decision to become a nurse for this reason on a few different occasions. I’ve tried to explain to friends and family how incredibly complex and stressful being a registered nurse can be. I think it is just one of those things that you really can’t understand unless you experience it for yourself.
All venting aside, I’m not going to run off and chance careers, or encourage anyone from not becoming a registered nurse. I derive an immense amount of pride and passion for what I do. I also enjoy working with intelligent people who have the same drive for helping people that I do.
It is, however, not a career for wimps.
Nurses need to practice yoga.
There are so many physical and mental benefits to practicing yoga regularly.
Nurses need to make self-care a priority. Not only does self-care result in better overall patient care, but ultimately it replenishes our depleted reserves. Yoga helps us take better care of ourselves and our families.
There is an endless amount of studies on yoga and its amazing benefits on physical and mental health. The Mayo clinic has stated that “yoga may help reduce stress, lower blood pressure and lower your heart rate” among many other benefits.
For the purpose of this article I am focusing on three of the biggest nurse health related issues. But don’t be mistaken, there several more benefits then I am not mentioning here.
Benefits of yoga for nurses:
Stress management
As I mentioned earlier, nurses have a high workload in many hospital wards. The stress is compounded by managing patient healthcare needs and treatments, daily occupational stressors and even the many frequent changes in technology.
A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only 8 weeks of yoga the results showed that the participating ICU nurses had significantly better focus coping strategies and a major reduction in perceived mental pressure. If that is what can happen after only 8 weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels.
Prevent or eliminate chronic low back pain
Chronic back pain in the nursing population is a common ailment. An evidenced based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Fortunately, the review also presented an overwhelming amount of studies that found that regular yoga significantly reduced symptoms associated with chronic low back pain and greatly improved overall physicality.
Yoga stretching not only increases flexibly, but increases muscle strength and prevents injuries such as chronic lower back pain. In a career as physically demanding as nursing, the more physically stable we are, the better care we can give to ourselves and our patients.
Prevent burnout and compassion fatigue
Urban Zen Integrative Therapy Program training at UCLA Medical Center. Nurses are learning how to integrate holistic healthcare like yoga with traditional medicine.
Lack of self-care can easily result in burnout and compassion fatigue in the nursing profession. As much as I hate to admit it, even I have questioned how long I can continue with the immense workload and emotional drain that is required of me as a nurse. Thankfully, I have found a productive way to manage this is through yoga and meditation.
A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.” While the control group demonstrated no change throughout the course of the study, the yoga group showed a significant improvement in scores for self-care, mindfulness, and emotional exhaustion outcomes.
Yoga is good for you!
Yoga is a productive way to prevent some of the most common health ailments among nurses. Empowering nurses in self-care helps to create a happier, healthier and more productive work environment.
For better or worse, nurses serve as role models in the healthcare community. We need to practice what we preach. Why would a patient listen to our advice on how to life a healthy life if we are not living one ourselves?
