Mindfulness And Mantra Meditation
Mindfulness is an ancient form of meditation that promotes awareness of whats happening in the moment.
It encourages you to focus on your body, your thoughts, and whats going on around you.
Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase.
In both types of meditations, whenever your mind wanders — and it will Smith says — you simply re-focus.
It’s a brain skill, he says. In that in the first 2 weeks you won’t be able to do it very well. Your mind will constantly chatter and distract, and that’s normal, that happens.
But as you practice, youll get better at it.
Common Stressors In Nursing
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.
Some of the common stressors for nurses include working during a nursing shortage. 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.
There are several reasons for the nursing shortage. For instance, as the baby boomer generation ages, it has also led to a large portion of the nursing workforce retiring.
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.
The nursing profession requires many high level nursing skills 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.
S Leaders Can Take To Reduce Stress
What can school leaders do to help reduce student stress?
Ask and listen
First, it is necessary to assess the stress level students and teachers feel. Start dialogues earlyeither in one-on-one conversations or small group settings.
Listen to what students and faculty say by asking open-ended questions, allowing them to freely express how they feel. Dig deeper by asking how often they feel stressed throughout the dayand when they feel most stressed. This can give you insight into where to focus your efforts to reduce stress.
Analyze the student experience
Next, you want to take a good hard look at the student experience at your school. Today, students in grades 712 have more input when choosing their educational path. This is especially true at the high school level, where students and families often form relationships that exist inside and outside the classroom.
If students arent having a positive experience due to stress or other factors, they can decide to leave. To add insult to injury, their friends can follow them.
School should not be a stressful place for your students or your faculty
Your programs and schedule must provide downtime for students and faculty to recharge. These breaks in the day provide time for collaboration and comradery in the school community.
Tune in to live webinars every Wednesday during the school year to get specific, research-backed insight you can immediately apply at your school.
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Get A Hug From A Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
Setting A Goal In Three Steps
If you’re ready to reduce stress in your life, setting a goal may help. Try following these three steps:
Examples of how to set goals
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Procrastination As A Contributing Factor
Heres the thing about procrastination: The negative emotions you associate with a given task dont go away when you avoid that task. They feed on themselves and grow, rapidly.
Say you put off creating a work presentation. You want to impress your boss, but youre worried about meeting their high standards.
Of course, the more you delay, the less time you have to do the work. As the deadline approaches, you dont just doubt your ability to create a successful presentation. You also feel overwhelmed about the amount of work involved, and youre stressed at the thought of not getting it done in time.
You know youve created a sticky situation for yourself, but you care more about the peace of mind that avoiding the project provides. Its this fleeting peace that generally reinforces the procrastination loop.
Ask yourself: Do you actually feel calm? Probably not. Youve likely noticed an undercurrent of anxiety rippling through your waking thoughts.
And therein lies the rub. Procrastination creates a cycle thats difficult to escape, because the temporary reward of putting something off reinforces your desire to do it again even though it creates more problems.
A procrastination habit can eventually complicate the emotional concerns that triggered it in the first place.
Over time, procrastination and the loop it tends to create can lead to:
These strategies can help you break the procrastination cycle even when its an ingrained habit.
Life Hacks To Do At Home
5. Always place a piece of paper at the bottom of the dustbin. It would absorb the wet waste.
6. Drinking lukewarm lemon water every morning balances your body pH levels.
7. If you put ice cubes in your dryer, your shirts wont wrinkle.
8. Using newspapers in shoes removes the stink.
9. Toothpaste cleans the silver nicely.
10. Using shades while watching mobile for a long helps you stay relaxed.
11. If you chew apples every morning, your mouth wont stink.
12. Citrus flavor candles leave the fragrance for longer hours.
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Tips To Reduce Stress At Home
As many Americans will attest, “home, sweet home” isn’t always a stress-free zone. With April being Stress Awareness Month, Health Net is offering tips designed to reduce stress at home. Homegrown stress can be traced to numerous sources a noisy environment, an unhappy spouse, financial worries, or even mundane domestic duties such as doing the laundry or mowing the lawn.
Stress is not a subject to be taken lightly. As Patricia Buss, M.D., medical and health care services operations officer for Health Net, Inc., explains, “Stress has been linked to a broad range of psychological and physical disorders.”
Symptoms of Stress Recognizing that you’re experiencing stress is the first step toward managing stress. The following are some common physical, emotional and behavioral symptoms associated with stress:
- Physical signs headaches, light-headedness, rapid breathing and heartbeat, sweaty palms, dry mouth, stomachaches and trouble sleeping or concentrating
- Emotional signs depression, anxiety, nightmares, crying spells or feeling unable to cope
- Behavioral signs irritability, impatience, anger, aggression, social isolation, lack of energy, changes in appetite, loss of interest in activities previously enjoyed, boredom, significant alcohol or drug use and diminished sex drive.
Ten Tips to Make your Home a HavenHealth Net’s behavioral health subsidiary, Managed Health Network, Inc., offers the following strategies designed to help make your home life happier and healthier:
Here Are Some Stress Relievers:
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What Happens When You Are Stressed
Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.
Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.
But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.
The Effects Of Stress
Stress is your bodys way to respond to any threat. It can be a real treat or imagined. Its the bodys way of protecting you. In emergency situations, it can save your life by giving you that extra strength to defend yourself, for example by quickly hitting the breaks to avoid a car crash.
Experiencing frequent stress is a very unpleasant and overwhelming feeling and the more you stress, the easier it is to get triggered by stress again. This can turn into a vicious circle of stress, which can be hard to escape.
If you are under stress often, your body may be in a state of stress most of the time. Chronic stress disrupts almost every system in your body which can lead to more serious health problems.
Health problems caused by stress include:
- Depression and anxiety
- Skin conditions, such as eczema
- Heart disease
- Thinking and memory problems
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Tips To Reduce Stress
It exists many different stress relief techniques and tips on how to manage stress in life. However, every person is unique and responds to different techniques. I recommend you try out some different methods to see what works best for you.
Below are 6 simple tips on how to reduce stress you can start with:
When To Speak With Your Healthcare Provider
If you continue to feel overwhelmed by your stress and none of the self-help strategies are working, speak with your healthcare provider to refer you to a psychologist or mental health professional. They can help you recognize, prevent, and cope with stressful situations to better manage your response.
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When You Find Yourself In A Stressful Situation Stop And Evaluate Whats Happening To Your Body
Notice if your heart rate increases, if you feel your hands sweat, if you feel shaky, if you feel sick to your stomach or dizzy, or any other reaction youre having. Say out loud to yourself the things that you notice this will help you remove yourself from the stressful event and evaluate yourself objectively. It basically just stops you in your tracks and keeps you from emotionally spiraling out of control.
How To Cope And Manage Stress As A Nurse
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.
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.
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How Can You Relieve Stress
You will feel better if you can find ways to get stress out of your system. The best ways to relieve stress are different for each person. Try some of these ideas to see which ones work for you:
- Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started.
- Write. It can help to write about the things that are bothering you.
- Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust.
- Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever.
- Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.
- Focus on the present. Try meditation and imagery exercises. Listen to relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.
How To Declutter Your Life
1. Reduce your commitments
Often times, our lives are too clutterd with all of the things that we need to do at home, work, school, in our religious or civic lives, with friends and family, with hobbies, and so on.
Take a look at each area of your life and write down all of your commitments. Seeing it all written down can be quite an eye-opening experience as well as overwhelming. From here, look at each one and decide whether it really brings you joy and value, and if it is worth the amount of time that you invest in it.
Another way to reduce your commitments is to identify a few that you truly love and get rid of the rest.
Learn how to say no and decline offers. If you eliminate the things that dont bring you joy or value, youll have more time for the things that you love.
2. Reconsider your routines
Many of us do not have any set routines in our daily lives and simply tackle our obligations, chores and daily tasks haphazardly. Without structure, it can lead to chaotic days and a drop in productivity.
Batch tasks together. Instead of doing your laundry several times throughout the week, do it all on one day.
Its helpful to write down all of your weekly and daily obligations, chores, and tasks, and then plan out daily and weekly routines. Hang it up where you can see it and try to follow it. You might find that having a routine brings a new sense of calm and order to your life.
In this video, Jade will share her routine that helps her live a less stressful life:
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Daily Steps To Reduce Stress Regularly
If you start your day off right, take care of yourself, and maintain a sense of balance in your life, stressful situations wont seem as bad and it will be much easier to work through them when they do arise. Next were going to talk about how to prevent stress from taking control of your life. Here are a few things you can do regularly to help prevent stress in your life:
Gather Your Thoughts Away From Stressful Situations
It can sometimes be difficult to find a solution. Especially if you are dealing with a stressful situation or you have a heavy workload.
A good idea is to get a little distance from your problems and worries so that you can calmly gather your thoughts. If possible, take a break from the usual environment, stay in a quiet, relaxing place for a day or a weekend to relax. Bring a journal so you can write down any thoughts or ideas.
The distance from your problems and worries can bring some clarity and give you an opportunity to relax. As a result, you will feel a lot calmer and solutions will come much easier to you.
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Helpful Hacks For Making Life Easier
43. Hitting alarm snooze can make you more drained than if you are woken up suddenly.
44. Use hose bread to get little broken glass pieces to try not to get cut.
45. To clean a hazy mirror, use shaving cream.
46. Sleep on your back. This permits even blood dissemination.
47. Clean your bath with grapefruit.
48. To clean any furnishings, utilize rejuvenating oils.
49. To eliminate little scratches on furnishings, use toothpaste.
50. Instead of rejecting, use ice cubes to eliminate table wax.
51. To eliminate colored pencils separating the dividers, utilize a hairdryer.
52. To dispose of tacky imprint buildup, use cooking oil.
53. Use vinegar to eliminate scents from the microwave.
54. For cleaning your blinds, use towel-wrapped utensils.
55. With a clothespin, hold your toothbrush off the tacky ledge.
56. To keep the packs from staying, drill an opening in the lower part of your garbage bin.
57. Use bubbling water to kill weeds.
58. Use clear nail clean to fix an opening in a window screen.
59. Use elastic groups to keep entryways from locking.
60. To store overabundance of paint, use bricklayer containers.
61. Cover your furniture with aluminum foil to safeguard it from your pets paws.
62. Freeze your pillowcases on a hot night to have unwinding.
63. To not become confounded between similar keys, unexpectedly paint them.
64. Use a magazine rack to store your styling devices.
65. Wrap every banana stem with a cling wrap this keeps them new long enough.