Written by Veronica Turner.
All jobs carry a certain degree of stress, but healthcare workers experience not only higher stress than most professions but also burnout at rates up to 70%. Long hours, high-stakes decisions, and emotional demands are just a normal, everyday part of every healthcare worker’s routine, which can lead to significant stress.
And, as we all know, high levels of chronic stress increase your chance of developing a host of health problems, including high blood pressure, diabetes, heart disease, and stroke, among many other things.
And so, finding ways to manage this stress is crucial if you want to avoid burnout and keep your physical and mental health in shape. In this blog post, we share some of the most effective coping strategies for managing stress at work so you can remain healthy and keep providing top-quality care to your patients.
Healthcare Workers and Stress: Can It Be Avoided?
First off, let’s answer this question honestly: no. When you’re dealing with life-and-death situations regularly, the emotional toll of witnessing suffering and death, coupled with the pressure to perform flawlessly, creates a rather stressful work environment. And certain departments, like emergency care, oncology, or even a urology care center, experience particularly high levels of stress even in clinics with supportive environments.
However, that doesn’t mean you cannot manage said stress effectively. And it’s crucial to find ways to do that because unmanaged stress can lead to burnout, which is often characterized by emotional exhaustion, anxiety, general fatigue, and even depersonalization. It’s also important to note here that this isn’t just a personal issue; it can also affect patient care and safety.
So, what are some effective ways to reduce stress or at least make yourself more resilient to it?
Effective Stress Management Techniques
Thankfully, there are plenty of science-backed techniques to reduce stress. These work for all types of stresses, but you’ll probably find some to work better than others for you. This is par for the course – we’re all different and we all face different types and levels of stress, even at the same jobs. Pick and choose strategies that you like best and can see yourself practicing regularly. Because that last part – practicing regularly – is crucial here.
Breath Focus
Let’s start with the simplest yet highly effective technique to manage stress: breath focus. According to Harvard Health, breathing exercises can lower your blood pressure and decrease levels of epinephrine, a stress hormone.
In this exercise, all you need to do is concentrate on your breathing to bring a sense of calm and relaxation. You can practice this by sitting or lying down in a comfortable position, closing your eyes, and taking slow, deep breaths. Focus on the sensation of the air entering and leaving your body. This practice can help you relax and reduce anxiety, especially during or after a stressful shift.
Mindfulness Meditation
Meditation may not be for everyone, but if you’re willing to try and stick with it, it can do wonders for stress management. This is because meditation encourages you to focus on the present moment without judgment, which helps reduce stress by promoting a sense of calm and awareness.
You can start with short sessions, gradually increasing the duration as you become more comfortable. Apps and online resources can provide guided meditations, making it easier to integrate this practice into your routine.
Workplace Initiatives
Your workplace can play a significant role in stress management. Advocating for and participating in workplace initiatives that support mental health can make a big difference.
This might include peer support programs, where you can share experiences and coping strategies with colleagues, or regular debriefing sessions to process particularly stressful events. Employers can also create wellness programs that include access to counseling services, stress management workshops, and wellness resources.
Stress-Relief Exercises Post-Shift
After a grueling shift, stress-relief exercises can help you decompress because physical activity is a powerful stress reducer. Even short bursts of exercise, like a brisk walk or a quick run, can release endorphins and improve your mood.
Stretching exercises, particularly those that target areas where you hold tension, like your neck and shoulders, can also be beneficial. This is why yoga is so often recommended to healthcare workers – by combining physical postures, breathing exercises, and meditation, it not only improves flexibility, but also enhances overall well-being.
Eating a Balanced Diet
This one is a no-brainer – everyone knows you need to eat healthy to be healthy – but considering how many healthcare workers work themselves to the bone, having little to no time to cook healthy meals on a regular basis, it’s worth repeating.
Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is a must. It can help stabilize your mood and energy levels, which is crucial when you’re under high levels of stress.
Avoiding excessive caffeine and sugar, which can lead to energy crashes and increased anxiety, is also important. Overall, staying hydrated and eating regular, balanced meals is crucial because it can provide the physical and mental energy needed to cope with stressful situations.
Self-Care and Boundaries
Whenever you have free time, prioritize self-care. Now, what is meant by self-care here? In addition to getting enough sleep, eating a balanced diet, and taking time for activities you enjoy (including nice, long bubble baths), you should also set boundaries.
Having good boundaries can help you protect your energy when too much is demanded from you, whether at work or home. So, learn to say no to additional responsibilities when you’re already stretched thin, and don’t feel guilty doing so – only when you’re able to recharge and maintain a healthy work-life balance can you give it your best.
Using Technology for Stress Management
Finally, don’t discount technology for managing stress. Wearable devices like fitness trackers can monitor your physical activity, sleep patterns, and even stress levels, helping you make better-informed decisions about your lifestyle choices.
There are also apps that offer guided meditations, stress-relief exercises, and mental health resources that can help you when you’re pressed for time. Using these tools is not cheating in any way, shape or form – whatever can help you develop effective stress-coping strategies is worth exploring.
Author Bio: Veronica Turner is a health and lifestyle writer with over 10 years of experience. She creates compelling content on nutrition, fitness, mental health, and overall wellness.
References:
Harvard Health – Six relaxation techniques to reduce stress
Harvard Health – Top ways to reduce daily stress
Mayo Clinic – Stress symptoms: Effects on your body and behavior
Please also review AIHCP’s Stress Management Consulting Certification program and see if it meets your academic and professional goals. These programs are online and independent study and open to qualified professionals seeking a four year certification.