[hen-ui-text variant=”b4″]Stress may be one of the most overlooked issues that nurses and nursing students face. Yet, it is one of the most impactful as it can affect many aspects of work and personal life. Bedside nursing places high levels of emotional and physical demand on healthcare professionals.[/hen-ui-text][hen-ui-text variant=”b4″]Stress can affect the physical and mental health of nurses, which unfortunately can overflow into patient outcomes. It also undermines nursing retention and can hurt a healthcare organization’s finances.[/hen-ui-text][hen-ui-text variant=”b4″]Although not all stress is negative, even positive stress can have a negative effect on an individual. Since the mid-1950s, researchers and scientists have recognized that stress is an occupational hazard for nurses. Therefore, learning how to manage stress as a nurse is the key to enjoying a long and healthy career.[/hen-ui-text][hen-ui-text variant=”b4″]During the COVID-19 pandemic, nursing students made the transition to managing classes and clinicals online. Additionally, it became obvious there were pitfalls in the healthcare system that affected patient care and nurses’ physical and mental health. These challenges include understaffing, unsafe work conditions, financial losses for the provider, and under-resourced hospitals. As healthcare systems move forward, it is essential to mend these gaps to prevent poor patient outcomes.[/hen-ui-text][hen-ui-heading variant=”h2″]Common Stressors in Nursing[/hen-ui-heading][hen-ui-text variant=”b4″]A 2011 survey sponsored by the American Nurses Association discovered that combining and integrating person-focused strategies helps manage stress as a nurse at the individual level. Organization-focused strategies eliminated some conditions that helped reduce and prevent job stress.[/hen-ui-text][hen-ui-text variant=”b4″]Some of the common stressors for nurses include working during a [hen-ui-link href=”/articles/the-us-nursing-shortage-state-by-state-breakdown//”]nursing shortage[/hen-ui-link]. The current shortage is expected to intensify as the last of the baby boomer generation become senior adults. To compound this, nursing schools are struggling to meet the rising demand. Although the U.S. has periodically experienced shortages since the early 1900s, the current magnitude is more significant than ever before.[/hen-ui-text][hen-ui-text variant=”b4″]There are several [hen-ui-link href=”/articles/why-is-there-a-nursing-shortage//”]reasons for the nursing shortage[/hen-ui-link]. For instance, as the baby boomer generation ages, it has also led to a large portion of the nursing workforce retiring.[/hen-ui-text][hen-ui-text variant=”b4″]Additional factors that lead to stress on nurses include extremely long shifts as compared to other professions. For example, hospitals have moved to nurses working 12-hour shifts, which gives nurses the option of working four days and having three days off. However, when overtime is required, nurses may be working 16-hour shifts multiple days in one week.[/hen-ui-text][hen-ui-text variant=”b4″]The nursing profession requires many high level [hen-ui-link href=”/resources//soft-skills-for-successful-nurses/”]nursing skills[/hen-ui-link] such as critical thinking, which increases mental strain daily. Working in an under-resourced and understaffed unit increases workplace tension and can lead to higher stress levels.[/hen-ui-text][hen-ui-text variant=”b4″]Nursing is an emotional labor of love. Nurses often must conceal their feelings of frustration, anger, or anxiety while on the job.[/hen-ui-text][hen-ui-text variant=”b4″]These are some of the common stressors that nurses experience daily. During the COVID-19 pandemic, an additional burden is placed on healthcare professionals and nursing students across the country. This only adds to the mental, emotional, and physical stress under which nurses must work.[/hen-ui-text][hen-ui-flex gap=”xl” align=”left” direction=”column”][hen-ui-flex gap=”xs” align=”left” direction=”column”][hen-ui-heading variant=”h2″]Popular Online RN-to-BSN Programs[/hen-ui-heading][hen-ui-text variant=”b4″ color=”subtext”]Learn about start dates, transferring credits, availability of financial aid, and more by contacting the universities below.[/hen-ui-text][/hen-ui-flex][hen-ui-dynamic-experience placement=”belowTheFold” /][/hen-ui-flex][hen-ui-heading variant=”h2″]How to Cope and Manage Stress as a Nurse[/hen-ui-heading][hen-ui-text variant=”b4″]It is crucial to cope with and manage your stress levels. Fortunately, proven strategies that reduce stress are not complex or complicated. They are simple, consistent practices you can incorporate into your everyday routine.[/hen-ui-text][hen-ui-text variant=”b4″]It’s important to remember that stress is a normal part of everyday life. However, chronic stress can increase your risk of heart attack, stroke, and Type 2 diabetes. Using the tips below, you can build a daily routine to help reduce your stress and protect your health, whether you’re a working nurse or a nursing student navigating online school.[/hen-ui-text][hen-ui-list variant=”unordered” bullet-style=”bullet”] [hen-ui-list-item][hen-ui-flex direction=”column” gap=”xxs”] [hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Maintain a routine to alleviate anxiety.[/hen-ui-heading] [hen-ui-text-stack gap=”xs”] [hen-ui-text variant=”b4″]People are creatures of habit. Developing a routine raises the potential you’ll successfully use strategies to promote your health and wellness. Routines keep you organized, structured, and can improve your health. This is especially important during stressful times. Even if you don’t typically thrive on a strict routine, it can give you a sense of control, improve your focus, and increase productivity.[/hen-ui-text] [hen-ui-text variant=”b4″]A routine helps you to cope with change and stress like balancing work and school as a nurse. It takes approximately 21 days to form a new habit or routine. If you set a schedule and stick with it for three weeks, you’ll slowly see a reduction in anxiety and burnout.[/hen-ui-text] [/hen-ui-text-stack] [/hen-ui-flex][/hen-ui-list-item] [hen-ui-list-item][hen-ui-flex direction=”column” gap=”xxs”] [hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Eat healthy to boost energy, mental performance, and sleep quality.[/hen-ui-heading] [hen-ui-text variant=”b4″]There is no denying it — life as a nurse is busy! Yet, there are ways to incorporate eating a healthy diet to support your physical and mental health. For example, refined carbohydrates, sugar, processed foods, and trans fats are all associated with depression. Consider these tips to eating healthy on a busy schedule.[/hen-ui-text] [/hen-ui-flex][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Swap canned or frozen vegetables for fresh.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Eat a nutrient-rich snack when you’re busy, so you don’t have to cook. Combine nuts, cheese, raw vegetables, dip, and fruit, depending on what you’re in the mood for.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Cook once and freeze the leftovers for an easy healthy meal with no preparation.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Prepare breakfast the night before so it’s “grab and go.”[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Drink plenty of water to stay hydrated.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4”]Pack your own snacks if you get hungry on long shifts.[/hen-ui-text][/hen-ui-list-item][/hen-ui-list]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Good sleep reduces anxiety and depression.[/hen-ui-heading][hen-ui-text variant=”b4″]It would be best if you were spending one-third of your life asleep. That’s because sleep is essential to your health, especially getting better sleep as a night shift nurse. Research shows that sleep helps you relax, destress, and can [hen-ui-link href=”https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk” target=”_blank”]reduce your risk of dementia[/hen-ui-link]. Symptoms of deprivation include slowed thinking, poor memory, [hen-ui-link href=”/articles/how-to-thrive-as-a-nurse-with-adhd/”]lack of attention or focus[/hen-ui-link], and inefficient decision-making.[/hen-ui-text][hen-ui-text variant=”b4″]Take care of your sleep environment and prebedtime habits to increase having a great night’s sleep. Your bedroom should be a place where you sleep (not work).[/hen-ui-text][hen-ui-list variant=”unordered” bullet-style=”bullet”] [hen-ui-list-item][hen-ui-text variant=”b4″]Don’t watch television or bring work to bed with you.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Keep your room cool and dark.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Use room darkening blinds and a sleep mask if needed. This helps your body produce melatonin and fall into a deep sleep.[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Don’t eat before bed as it raises your energy level and may make it difficult to stay asleep.[/hen-ui-text][/hen-ui-list-item][/hen-ui-list]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Exercise regularly to lower stress, improve mood, and sleep quality.[/hen-ui-heading][hen-ui-text variant=”b4″]Although you are likely walking miles on every shift, exercise outside of work has benefits of its own. Data show that regular exercise has a significant impact on your mental health. In fact, exercise is commonly recommended by therapists treating individuals for eating disorders, stress, anxiety, and depression. Exercise lowers your stress hormones, helps release endorphins, and improves your sleep quality.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Spend time in nature to lower stress hormones.[/hen-ui-heading][hen-ui-text variant=”b4″]Spending time outdoors can help reduce your stress and anxiety levels. [hen-ui-link href=”https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress” target=”_blank”]Research finds[/hen-ui-link] that just 20 minutes outside can help lower your stress hormones. If scheduling an outdoor walk seems like just one more thing to add to your list, consider how you might incorporate a walk into your daily errands.[/hen-ui-text][hen-ui-text variant=”b4″]Is there a park between the grocery store and your home where you could take a quick stroll before shopping? Do you get off work during daylight hours and could take a walk before heading to your car? Can you help your elderly neighbor by walking her dog occasionally?[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Practice setting healthy boundaries.[/hen-ui-heading][hen-ui-text variant=”b4″]Setting boundaries is essential to good mental health. It isn’t always easy, but the end result is well worth the effort. For example, you may find that it’s necessary to say “no” to one more overtime shift if you are feeling exhausted. While this may feel difficult when the hospital is understaffed, it is essential to effective patient care that you are alert and focused while on duty.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Having a healthy support system is essential to mental health.[/hen-ui-heading][hen-ui-text variant=”b4″]A strong social support system in close friends and family has far-reaching benefits. Your network can play an important role during stressful times. On the other hand, isolation can cause more poor lifestyle choices and increase blood pressure. It also promotes a poor ability to cope with stress. Social support can mitigate vulnerabilities and improve resilience to stress.[/hen-ui-text][hen-ui-text variant=”b4″]As a busy nurse, it’s essential to maintain your social network. Schedule times to regularly check in with your close friends and family. While digital communication is a quick way to schedule a coffee or phone conversation, it is not a substitute for face-to-face interaction. If you don’t currently have a strong support network, consider looking for friends through [hen-ui-link href=”/resources//internships-and-volunteer-opportunities/”]volunteer opportunities[/hen-ui-link], religious organizations like church or temple, taking a class, or joining a gym.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Connect with a therapist to form healthy coping mechanisms.[/hen-ui-heading][hen-ui-text variant=”b4″]Improving your mental health has significant benefits for your physical health and your patients. One strategy is to form a relationship with a mental health specialist or counselor. They can help you identify specific stressors in your life you may have overlooked.[/hen-ui-text][hen-ui-text variant=”b4″]Choose a therapist who is familiar with cognitive behavioral therapy to learn tactics to lower your stress levels. This can help prevent [hen-ui-link href=”/resources//tips-for-avoiding-nurse-burnout/#prevent”]nurse burnout[/hen-ui-link]. Burnout can lead to cardiovascular disease, obesity, insomnia, and depression.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Practice mindfulness to combat anxiety.[/hen-ui-heading][hen-ui-text variant=”b4″]Mindfulness is a state in which you attend to the present. This means you don’t judge your thoughts or feelings as good or bad; you let your thoughts pass through you and focus on being present. It also infers that you are aware of your current surroundings and do not practice daydreaming.[/hen-ui-text][hen-ui-text variant=”b4″]Being mindful of the present can help combat depression and anxiety. These feelings are often rooted in concern over what might happen. Mindfulness practices include meditation, yoga, and body recognition. These are [hen-ui-link href=”/resources//self-care-for-nurses/”]self-care for nurse[/hen-ui-link] practices that you can learn and use at nearly any time to help reduce stress, such as at work, on the drive home, or while taking care of family obligations.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Prioritizing self-care improves emotional health.[/hen-ui-heading][hen-ui-text variant=”b4″]Self-care is not the same as self-indulgence. Instead, self-care means caring for yourself in a way that promotes health and wellness. This includes self-care products for nurses, strategies to improve your nutrition and diet, seeking medical care when needed, and building healthy lifestyle choices into your daily routine. You will experience the benefits of lowered stress and anxiety, greater energy, and a better outlook on life.[/hen-ui-text][hen-ui-text variant=”b4″]Self-care strategies include many of the tips on this list, such as:[/hen-ui-text][hen-ui-list variant=”unordered” bullet-style=”bullet”] [hen-ui-list-item][hen-ui-text variant=”b4″]Staying connected to friends and family[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Eating a healthy diet[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Exercising[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Spending time outdoors[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Setting healthy boundaries[/hen-ui-text][/hen-ui-list-item][/hen-ui-list]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Connecting with loved ones relieves stress.[/hen-ui-heading][hen-ui-text variant=”b4″]Being around loved ones releases a powerful hormone in your body called oxytocin, which aids in relaxation. Historically, scientists have found the hormone is released during childbirth, breastfeeding, and sex. But we now know that most forms of social bonding or positive physical contact can also trigger the release. Activities like petting an animal, moving in sync with a group, like at a concert, or even eating together can also trigger the release of oxytocin.[/hen-ui-text][hen-ui-text variant=”b4″]During one [hen-ui-link href=”https://pubmed.ncbi.nlm.nih.gov/19027101/” target=”_blank”]human couple study[/hen-ui-link], researchers administered oxytocin intranasally before a conflict discussion. They found couples using oxytocin had more positive communication and lower levels of the stress hormone cortisol. [hen-ui-link href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/” target=”_blank”]Another study[/hen-ui-link] found that individuals who perceived support through hugging experienced reduced stress and less severe signs of illness. This is why it is essential to maintain relationships while in nursing school or at work.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Spending time with your pet can improve your mood.[/hen-ui-heading][hen-ui-text variant=”b4″]Science has discovered the unconditional love of a pet can help reduce stress and improve heart health. Interactions help reduce levels of cortisol, blood pressure, and loneliness.[/hen-ui-text][hen-ui-text variant=”b4″]Pets can also boost your mood and increase feelings of support. Studies have also found that spending time with a pet can help release oxytocin, including petting your dog. If you don’t have a pet at home, consider volunteering at a local shelter to get your doggie therapy.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Breathing techniques regulate your nervous system.[/hen-ui-heading][hen-ui-text variant=”b4″]Deep breathing helps your body relax and lowers your stress level. This is because deep breathing triggers your brain to send messages to lower your heart rate and blood pressure. Using deep breathing is a good way to help reduce stress in the moments when you are in a tense situation since it helps to regulate your nervous system.[/hen-ui-text][hen-ui-text variant=”b4″]Daily inspiratory muscle training also helps lower blood pressure and improves endothelial function and oxidative stress. Daily training may also help improve your response to deep-breathing strategies when you are under stress.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Journal regularly to help with emotional regulation.[/hen-ui-heading][hen-ui-text variant=”b4″]Talking about problems has been a source of stress relief for centuries. Writing and journaling is another way of releasing emotional stress and gaining a better perspective over a situation. Journaling is a strategy where you keep a record of your thoughts, feelings, and insights on paper or a computer.[/hen-ui-text][hen-ui-text variant=”b4″]It may initially feel like work, but the benefits include:[/hen-ui-text][hen-ui-list variant=”unordered” bullet-style=”bullet”] [hen-ui-list-item][hen-ui-text variant=”b4″]Reducing anxiety and stress[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Creating greater awareness of the situation[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Regulating emotions[/hen-ui-text][/hen-ui-list-item] [hen-ui-list-item][hen-ui-text variant=”b4″]Speeding physical healing[/hen-ui-text][/hen-ui-list-item][/hen-ui-list][hen-ui-text variant=”b4″]It is important to find a technique that works for your lifestyle. For example, “morning pages” is a strategy for writing your thoughts first thing in the morning. This technique may be great to practice on your days off or if you work a night shift.[/hen-ui-text][hen-ui-text variant=”b4″]A gratitude journal trains your brain to prioritize things for which you are grateful. Another form of journaling is a prayer journal where you write your prayers and the concerns you want to share. Others find relief by writing letters in their journal as if they are talking to their friend about what’s happening in their life. However you choose to use a journal, it’s easily some of the best 10 minutes you’ll spend relieving stress.[/hen-ui-text]

[hen-ui-heading variant=”h3″][hen-ui-icon icon=”check” color=”primary” aria-hidden=”true” /]Laughter has healing benefits.[/hen-ui-heading][hen-ui-text variant=”b4″]Reader’s Digest had it right for many years: Laughter really is the best medicine. Laughter can lower your stress hormone levels, distract you from stress and negative emotions, give you perspective, and help you connect with others. As you laugh, you take in more oxygen, which helps your muscles relax. Laughter supports your immune system, lowers your blood pressure, and raises endorphins.[/hen-ui-text][hen-ui-text variant=”b4″]During a busy day, you can listen to a funny podcast on the drive to or from work, follow a funny social media account, or watch a comedy routine on YouTube. Think about hosting a game night with friends and family or watch a funny movie after work. By seeking out and finding humor, you can change your attitude, change your stress level, and even change your life.[/hen-ui-text]