“Educators in Nursing” is pleased to welcome the newest members of our team: Barb Sarr and Sean Nickell! Please check out our “Authors” page to learn more about these veteran Kaplanites and nursing education advocates. Barb and Sean are the major contributors to this week’s posts on living a healthier life while managing busy personal and professional obligations. We have five tips in all to share; today we’ll reveal the first three. Be sure to check back on Thursday for the final two.
“Take 5” may be a yummy candy bar, but here are five healthier ways to take care of yourself amidst the stresses of caring for patients whose lives depend on your judgment and skills, the fatigue of rotating shifts/overtime, and overloaded family calendars.
1. “I try to take one day at a time, but sometimes several days attack me at once.” ~ Jennifer Yane
As a nurse, you know of the long-term consequences of living a stressed life. Don’t live by the mantra, “Do as I say, not as I do,” but instead try one or more of these suggestions the next time you’re feeling overwhelmed:
• Never underestimate the power of ducking into a quiet place to take some deep breaths.
• Actually take your breaks, and take them off of the unit.
• Use the restroom when you need to; don’t wait.
• Have a buddy (whom you trust) to vent with when things go wrong. You can also brainstorm positive ideas with that person to “make things better” or even exercise with her before a shift (you’ll be more focused and efficient, honest).
• Tell friends and family you need 15 minutes of “you time” when you hit the door. Do the same for them.
• Try to get 7-8 hours of sleep each night, but at a bare minimum, simply sleep more. No one on his deathbed ever thought, “Gee, I wish I’d done more laundry.”
2. “Running to the refrigerator is not considered exercise.” ~Unknown
In a 36-hospital time-motion study, a team from Ascension Health, Kaiser Permanente, and Purdue University found that the average total walking conducted by nurses ranges between 2.4 and 3.4 miles on a 10-hour day shift. However, not every nurse works on such a busy unit. If that’s you, try these ideas:
• Speaking of walking a lot—consider purchasing a pedometer or download an app on your smart phone that can track your daily activity so you can see firsthand how tired your feet should be.
• Burn calories anytime you can. Walking is easy and free, and even a fifteen minute walk can do wonders!
• Pretend that the elevator is broken, and take the stairs or walk flights of stairs on your breaks to clear your head, raise your heartbeat, and tone those gams.
• Park on the far end of the parking lot at work and when running errands.
• Acknowledge that voice that says “I deserve a cheeseburger after this shift,” but calmly respond with “thanks, but no thanks,” and take a walk with a small bag of almonds instead.
3. “To lengthen thy Life, lessen thy meals.” ~ Benjamin Franklin
We know that you are grateful for appreciative patients and their goodies, but stay away from the donuts (and cookies and cake). Mindless grazing while waiting for your lunch break and/or for dinner to cook at home can be detrimental to your health and to your diet.
• Plan your eats, and eat your plan. Protein trumps potato chips.
• Meet co-workers for a healthy meal before your shift.
• Take healthy snacks to work, and have healthy food ready for when you get home and are ravenous.
• Reward your hard work and tough shift with a movie or a power nap. Ice cream melts, but its results do not.
Allow yourself your favorites— You might love candy bars or cheese, but often if you’re on a diet you won’t allow yourself to buy great quantities of these to have around the house. The more you keep yourself from having your favorites, the higher the chances are that you will overindulge the next time you have them.
o Purchase a single serving of your favorite the next time you’re at the store.
o Commit to yourself to exercise enough to earn that favorite item, then afterwards savor its taste and enjoy your reward.
As you go about your busy week, work to incorporate these tips, and remember to check back with us at the end of the week to learn two more great ways to achieve a healthier lifestyle!
