It’s no secret that nursing is a stressful and emotionally taxing job. Nurses regularly deal with long work hours, heavy workloads, sadness and grief, and exposure to environmental hazards, and all of these can contribute to nurse stress. One of the many ways nurses can combat work-related stress is by practicing mindfulness techniques, which promote stress reduction and improve physical, mental, and emotional health in nurses. This article discusses the benefits of practicing mindfulness techniques and provides helpful tips and tools for nurses.
What is mindfulness?
The American Psychological Association (APA) defines mindfulness as the “awareness of one’s internal states and surroundings.” With mindfulness, you acknowledge what you’re feeling without judging your emotions or sensations.
Instead of judging your feelings and tagging them as good or bad, you learn to observe your thoughts and present-moment experiences objectively as they happen. This is why mindfulness can be an effective tool to help you deal with and accept complex and difficult emotions without being harsh on yourself or being self-critical.
The many benefits of mindfulness for nurses
Practicing mindfulness techniques can improve people’s physical health. Studies have shown that mindfulness-based interventions reduce anxiety and depression severity. It has been found to reduce blood pressure levels and sedentary time in adults with elevated blood pressure, and even decrease the severity of irritable bowel syndrome (IBS).
Mindfulness also has positive effects on people’s emotional and mental well-being. It is effective in relieving stress and improving sleep quality. Not only that but mindfulness was also observed to reduce burnout and emotional exhaustion in nurses.
Nurses who practice mindfulness techniques tend to develop crucial qualities in their roles, such as controlling their emotions and handling conflict better. Aside from these, mindfulness also enables nurses to be fully focused and present with every patient they care for. They also tend to avoid or reduce distractions when dealing with patients, giving them their full attention. These skills contribute to a better understanding of their patients’ conditions, improved decision-making, and enhanced patient care outcomes.
Simple mindfulness tips for nurses
Start small
Remember that for any good habit to be sustainable, it has to be realistic and repeatable. Although everyone has a different timeline for building habits, the important factor is repetition. So, start with simple and realistic mindfulness techniques that are easy to do daily. You can gradually increase the time that you spend on mindfulness activities eventually. For example, before you leave the house, you can repeat an affirmation to yourself before you leave for work.
If you’re prone to reacting impulsively, one of the easy mindfulness techniques you can use is the STOP method. The Mayo Clinic describes the STOP method as an acronym for a four-step process:
· Stop what you are doing and take a pause.
· Take three or more slow deep breaths.
· Observe your experience just as it is.
· Proceed by asking yourself “What do I need right now?”
Get a head start on the day and wake up early
When you wake up early, you can practice simple mindfulness techniques such as meditation and stretching. Not only that but when you wake up early, you’re less likely to feel rushed and stressed to get to work, which will help you start your days with tranquility. It will also give you a feeling of accomplishment, putting a positive touch on your mornings. You don’t have to wake up in the wee hours (especially if you’ve just finished a long shift); waking up a few minutes earlier than when you need to get ready for work is more than enough.
Incorporate mindfulness into your daily activities
You can incorporate mindfulness not just in your morning or after-work routine but also in your day-to-day activities. For example, you can give your full attention and focus on the sensations you feel when you wash your face, do your skincare routine, eat your lunch, and walk to work.
Get guided mindfulness meditations via free or paid apps
People interested in finding joy, gratitude, and appreciation in life via mindfulness can get guided meditation via apps. Often, beginners want to have a structured mindfulness experience, which is something that these apps can deliver. There are a wide variety of free and paid mindfulness apps in the market, but popular ones include Headspace, Calm, Healthy Minds Program, and Smiling Mind.
