Posted on Wednesday, March 26, 2008
The following appeared in an issue of Maxim’s nursing eNewsletter, Nursing Now. To receive news in your e-mail inbox each month, sign up today.
We all know stress is bad for us. It affects our bodies, our thoughts and feelings, and our behavior. It can negatively affect our attitude toward our patients, jeopardize our ability to concentrate, and decrease our productivity at work. If we ignore it, chronic stress can lead to heart problems, sleeplessness, depression, rapid weight gain or loss, high blood pressure, diabetes, high cholesterol, skin rashes, and more.
If you’re feeling pulled from both ends, try these stress management tips:
- Be thankful. Give thanks every morning for the gifts in your life.
- Sit quietly. To instantly decrease feelings of stress, touch your tongue to the roof of your mouth just behind your teeth and breathe slowly through your mouth.
- Stop and smell the roses. Focus on the beauty in the world around you to give yourself a little mood boost. Often we don’t take the time to enjoy the simple pleasures in life when we’re caught up in stress.
- Take a nap. Try to take a 20- to 30-minute daytime nap three times a week. Regular naps not only lower your stress levels, they decrease your risk of heart disease.
- Banish fast food. Chronic stress activates hormones that promote fat accumulation, particularly when combined with junk food. Reach for veggies instead. Just the action of chewing crunchy food can help alleviate stress.
- Watch your diet. Start your day with a high-fiber, low-sugar breakfast. To stave off snack attacks, balance lean protein, healthy fats and complex carbs to stabilize your blood sugar throughout the day. Add known stress fighters to your diet: avocados, baked potatoes, bananas, yellow-fin tuna, fat-free milk and yogurt, salmon, asparagus, lentils, oatmeal, orange juice, almonds, spinach, tofu, wild rice, broccoli, peppers, strawberries, etc. Reduce caffeine, alcohol and smoking.
- Get moving. Physical activity releases stress chemicals that build up in your tissues. Engage in aerobic activity — a brief walk, a turn on the stationary bike, a brisk swim – for 20 minutes at least 3 times a week.
- Laugh. A good belly laugh every day is good for the soul and your stress levels. Read a funny book, watch a comedy on TV, or enjoy some time chatting with friends.
- Get your shuteye. Maintain a regular sleep schedule. Most adults need seven to eight consecutive hours of sleep each night to allow the body and mind to fully recharge.