Do you have a high stress career? Do you have a stressful home life? If so, you may identify with my past experiences working full-time in a high stress job. You likely can use a few “tools” to add to your coping toolbox. I used to work for my healthcare organization full-time; but a few years ago, I transitioned to PRN (as needed). Transitioning to PRN is much more manageable and has increased my enjoyment, satisfaction, and love for the job. I now work one day a week and pick up extra days and call to help out the team. Working 60 hours a week and taking call five, 24-hour call days a month in a level one trauma center was overwhelming, and it prevented be from being my best self. My spouse is a blessing and he always gives 100% at home and at work. His support made home life much better) but I still felt overwhelmed at home because of all the things I couldn’t do, because I didn’t energy or the desire after leaving work …it’s hard to have it all (wife, mother, career, etc). The goal of this blog is to share some techniques to help manage stress and allow your mind and body to relax.
Today is August 26th. It is the end of the month and I have taken 4 call days this month. I haven’t taken call in over 4 months and it was a shock to be back “in the trenches”. As an NP in my organization, call encompasses receiving in-patient and ER consults from a 600+ bed hospital, transfers from outside hospitals that need a higher level of care and consults on trauma patients. In addition, I have to answer nursing calls about patients, assist in surgery, and perform other procedures. It is a very rewarding job, but also very stressful and often times sad or emotionally draining. It’s a choice to work in healthcare. It is a choice to give selflessly and I love it. However, it in the past it has challenged my physical and emotional abilities to withstand the demand, the stress, and the loss of patients. This career has limited my availability for my family and ability to pour energy into others after being on call and working so many hours.
When I was full time at my organization and was on call 5 or more times per month, I felt depleted, drained, and utterly blank when it was over. Working PRN and incorporating yoga and meditation has improved my life and my overall well-being at work and outside of work. I have learned to manage the stress and to breathe through the overwhelming situations. This allows me to be level headed and feel a state of calm. Now don’t get me wrong, I don’t look forward to being on call now. However, I have learned to use principles from yoga and pranayama (breathing techniques) to manage feelings of stress.
I have several friends and colleagues who also work in healthcare and high stress jobs including the military and first responders. They have repeatedly told me they experience tachycardia (elevated heart rate), anxiety, and shortness of breath in their jobs. I have shared several breathing techniques with my friends to help manage the feelings of dread, stress, and anxiety. Box breathing is my pranayama of choice when I am 10 consults in and still have many hours remaining of call. I have shared box breathing AKA 4-count breath with several friends in the healthcare field. They have been using it at work and outside of work and report that it helps calm their body and clear their mind.
Now you may ask, what is this 4-count breath, and will it work. Well friends, I will list the “how to” for the 4-count breath below. As far as will it work? YES, it will work if you’re open to trying it. If you’re closed off to the possibility of breathing and meditation techniques helping, then it won’t help. You, my friend have a choice. You can choose to try something new, to be open to possibility, to embrace a calm state of being…..or you can choose to remain stressed rather than employing tools to make your situation better.
Box Breathing step-by-step:
Empty your lungs, Inhale over a count of 4, hold your breath for 4, exhale for 4, hold your breath for 4. Repeat for 3-5 minutes.
A few other methods to help with stress are taking a short walk, repeating a mantra or affirmation such as “I am peace” or “I am calm” 10-15 times. With each inhalation and exhalation silently state your affirmation. If you work in a corporate job or have an office, you can lay down on your sofa with an eye pillow for 5 minutes. You can also lay your forehead on your desk and apply lavender or chamomile oil to your head (third eye center) and sit for 5 minutes. At home you can add lavender or another preferred essential oil to your bath, take a 30-minute walk outside, or listen to a guided meditation.
If you choose to be a yes to yourself, a yes to calm, a yes to peace, then start today; when you began to feel your heart rate quicken or your palms began to sweat, or your thoughts become jumbled, repeat your affirmation silently or aloud, and breathe. Know that you are calm, you are resilient, you are powerful, and you are worthy. Give it a try and let me know how these options help you.
