Nursing is a demanding profession, often filled with high stress, overwhelming responsibilities, and the pressures of short-staffing. Burnout is a common consequence, impacting not only job performance but also personal well-being. If you are like me, you want to find a way to feel good about going to work again. In this post, we'll explore seven scientifically-backed and spiritually-enriching ways heal burnout and reclaim your joy and energy.
1.Mindfulness
2. Aromatherapy
3. Regular Physical Activity
4. Connecting with Nature
5.Practie Gratitude
6. Build a support network
7. Spiritual Practice
While working as an emergency room Charge Nurse in a level II trauma hospital, I experienced the peak of my burnout. It was the worst timing ever! I had finally succeeded in my first nursing leadership goal, yet I was exhasuted and detached. I dreaded going into work and was constantly frustrated by those around me. When I reached out to my nurse leadership team for advice non was given. I quickly realized they were just as exhausted as me and with no direction themselves. So, I had to research and set something to practice myself. Now, I find my passion in helping nurses heal from stress, compassion fatigue and overwhelm at work so that we can learn to be healthy and in love with working as a nurse again. These ways helped me and I know they will help you too!
1. Mindfulness
Mindfulness has been shown to reduce stress and improve emotional resilience. In other words, its been shown to help us feel good! Mindfulness simply means focusing on the moment you are currently experiencing without timetraveling backwards in memory or forward in anxiety. By focusing on the present moment and accepting it without judgment, you can create a sense of calm amidst the chaos of nursing.
How to Practice: Set aside 10-15 minutes each day to sit quietly, focusing on your breath. Notice how things feel agains your skin, how they smell, how they sound. Imagine as if you are writing the descriptions down inside your head word for word. If your mind wanders, gently bring it back to your breath and continue again.
Research Support: A study published in the Journal of the American Medical Association found that mindfulness significantly reduced symptoms of burnout and improved overall well-being in healthcare professionals .
Spiritual Tip: Imagine each breath as a wave of positive energy, connecting you to the universal flow.
Try a guided mindfulness meditation today using a free app or online resource and notice the difference it makes in your stress levels.
2. Aromatherapy
Aromatherapy involves using essential oils to promote physical and emotional health. Lavender, chamomile, and bergamot are particularly effective for reducing stress and anxiety.
How to Practice: Use a diffuser at home or carry a small bottle of essential oil to inhale during breaks.
Research Support: Research published in the International Journal of Nursing Practice shows that aromatherapy can significantly reduce stress levels among nurses .
Spiritual Tip: Visualize the soothing scent enveloping you in a protective, calming aura.
Experiment with different essential oils and find the scent that best helps you relax and unwind after a long shift.
3. Regular Physical Activity
Exercise is a powerful stress-reliever, releasing endorphins that improve mood and energy levels. Even a short walk can make a big difference.
How to Practice: Aim for at least 30 minutes of moderate exercise most days of the week. Find activities you enjoy, whether it's yoga, dancing, or hiking.
Research Support: The American Journal of Health Promotion highlights that regular physical activity is associated with lower levels of burnout among healthcare workers .
Spiritual Tip: Use exercise as a moving meditation, focusing on the sensations in your body and the rhythm of your movements.
Commit to a regular walking routine this week, and invite a colleague to join you for added motivation and support.
4. Connecting with Nature
Spending time in nature has profound stress-reducing benefits. It helps you disconnect from the clinical environment and recharge your mental batteries.
How to Practice: Take regular walks in parks, forests, or by the water. If you’re short on time, even tending to a small garden or keeping indoor plants can help.
Research Support: A study in Environmental Health and Preventive Medicine found that spending time in nature significantly lowers cortisol levels, a marker of stress .
Spiritual Tip: Feel the grounding energy of the earth beneath your feet and the weight of your feet pushing into the ground. As you breath in imagine waves of lights energy shared with nature flowing into your lungs and body. Visualize any negative energy flowing out of you and into the ground.
Plan a nature walk or visit to a park this weekend to immerse yourself in the calming presence of the natural world.
5. Practicing Gratitude
Gratitude practices can shift your focus from what's stressing you out to what's going well in your life, fostering a positive mindset.
How to Practice: Keep a gratitude journal and write down three things you’re thankful for each day. Reflect on the positive interactions and moments of joy, no matter how small.
Research Support: Research published in the Journal of Positive Psychology indicates that gratitude practices are effective in reducing burnout and increasing well-being . Gratitude is not just a warm, fuzzy feeling; it has tangible effects on our brain, body, and even our DNA. By fostering gratitude, we can reduce stress, enhance neuroplasticity, maintain telomere length, improve immune function, and positively influence gene expression. So, keep that gratitude journal handy and let the good vibes (and healthy genes) roll!
Spiritual Tip: Use gratitude as a way to align yourself with the positive vibrations of the universe. The emotion of gratitude harmonizes our energetic field, positively influencing our DNA to express health and vitality.
Start a gratitude journal today and commit to writing in it every evening for a week to see how it transforms your perspective.
6. Building a Support Network
Social support is crucial for managing stress and preventing burnout. Surround yourself with colleagues, friends, and family who understand and support you.
How to Practice: Schedule regular catch-ups with friends, join support groups, or simply reach out to a trusted colleague for a chat.
Research Support: A study in the Journal of Nursing Management found that nurses with strong social support networks experience lower levels of stress and burnout .
Spiritual Tip: Consider your support network as your spiritual tribe, providing you with strength and positive energy.
Reach out to a friend or colleague today and plan a time to connect and support each other.
7. Spiritual Practices
Engaging in spiritual practices can provide a deeper sense of purpose and connection, which is essential in high-stress professions like nursing.
How to Practice: This could involve prayer, meditation, attending religious services, or any practice that connects you to a higher power or your inner self.
Research Support: According to a study in the Journal of Clinical Nursing, spiritual practices can enhance coping mechanisms and reduce burnout among nurses .
Spiritual Tip: View your work as a form of spiritual service, and remember that your efforts are part of a larger, divine plan.
Set aside time this week to engage in a spiritual practice that resonates with you and see how it enhances your sense of peace and purpose.
Nurses facing stress and burnout can find relief through a holistic approach to self-care. Practices like mindfulness meditation, aromatherapy, and regular exercise enhance resilience. Connecting with nature and practicing gratitude foster emotional well-being. Building a support network and engaging in spiritual practices provide essential nourishment and purpose. Prioritizing self-compassion, balanced nutrition, adequate sleep, and creative expression supports overall health. These strategies empower nurses to manage stress and to find their passion and accomplishment as a nurse again!
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