Nursing is rewarding but it’s not an easy profession — and balancing fast-paced work, long shifts, and the stresses of the nursing profession with maintaining a healthy heart can be challenging.
Stress, which can increase inflammation in the body, is a big factor in developing heart disease. And because nurses experience great physical and psychosocial stresses at work, they are more prone to heart concerns. In fact, a 2019 American Heart Association report found that female nurses, psychiatric healthcare providers, and home health aides (HHAs) are 14% to 16% more likely to have poor cardiovascular health. And as nurses’ stress levels continue to skyrocket, their likelihood of developing heart problems inevitably grows as well. A 2023 survey showed that 56% of registered nurses (RNs) experience great stress at work.
Nurses need to prioritize their cardiovascular health. As healthcare providers, nurses need to be able to reduce their risk of heart problems, not only to live long and healthy lives but to provide the best quality of care to their patients.
We list some practical tips that can help nurses — the hearts of healthcare — manage their stress levels and take better care of their hearts.
Stay active
Even when you’re busy at work, don’t forget to make time for exercising. It can reduce stress by lowering cortisol and adrenaline, the body’s stress hormones. Exercising also stimulates the production of endorphins, which actively elevate mood, alleviate anxiety and depression, and boost feelings of relaxation and optimism.
Staying active can also improve sleep duration and quality. Studies show that at least 30 minutes of activity can lead to an additional 15 minutes of restful sleep. Despite your busy schedule, make sure that you have at least one physical activity for the day, whether it’s an early morning run, an afternoon stroll, or a 30-minute workout at home.
Take time to enjoy and appreciate the little things
Sometimes, you get lost in everything that’s happening around you and in what you need to accomplish day by day that it’s easy to forget to enjoy the little things in life. Being intentional with finding joy in your everyday life promotes self-reflection, joy, and a sense of peace.
Try to wake up early and enjoy a hearty breakfast, set time within the day to visit your favorite local café and grab a cup of coffee or tea, do a crossword puzzle, play with your pets, meditate, or catch up on some reading. Don’t rush through your day and go through your to-do lists. Make time for simple yet enjoyable activities — it can help you manage stress and help you enjoy work better.
Be intentional with spending time with friends, loved ones
There is plenty of research that shows how social support from friends, family members, or life partners can improve a person’s mental and physical health, lower stress, improve mood,
and encourage positivity. Spending time with loved ones can also help you improve your conflict resolution skills and enable you to overcome challenges.
Admittedly, this can be hard for nurses to do, especially if they’re on the night shift. If meeting in person can be difficult, take advantage of technology — text or video call your loved ones regularly. This is even more important when you’re feeling overwhelmed or stressed about missing out on important holiday events. According to a study published in the Annals of Behavioral Medicine, people who talked about their life difficulties and challenges with their friends had lower pulse rates and blood pressure.
Take breaks when you can
Nurses are notorious for missing breaks while at work due to the fast-paced nature of the profession. However, this should not be the case. Taking breaks is important in maintaining mental health and well-being, as well as improving focus, energy, and productivity levels. Not only that but taking breaks at least every 2 hours can reduce the risk of on-the-job injuries and errors. From time to time, make sure to stretch, eat a healthy and energizing snack, or talk with your coworkers.
