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.

Written By Lucy Peters

The average American adult spends around six and a half hours a day sitting down. This statistic contributes not only to possible long-term effects such as Type 2 diabetes and obesity, but also to poor posture and, eventually, pain and stress. As found in a 2019 study by researchers at San Francisco State University, many people slouch while working on their computers, which can compress the neck, cause shoulder problems, and contribute to stress. After all, an average head and neck can weigh in the region of 45 pounds. As stated by the researchers, “When your posture is tall and erect, the muscles of your back can easily support the weight of your head and neck—as much as 12 pounds. But when your head juts forward at a 45º angle, your neck acts like a long lever lifting a heavy object.”

The Effect of Stress on Shoulder Pain

The relationship between posture, pain, and stress is complex, since stress can contribute to both poor posture and pain. Many people with anxiety disorders tense muscles throughout their body—including the neck and shoulder area—especially when they are stressed. However, even those without a mental disorder who face stress regularly, can develop pain. For instance, a study published in the Medical Journal of the Islamic Republic of Iran, undertaken on nurses, found that the incidence of neck and shoulder pain was higher in those who had a higher level of work-related stress.

Shoulder Pain Can Cause Stress

Pain in the neck and shoulder areas is not the only problem that poor posture can produce; it can also affect mental health by increasing stress. A study published in the Journal of Occupation Health and Psychology found that workers who reported more musculoskeletal pain also tended to have more stress and psychosomatic symptoms. Pain reduction under the supervision of their doctor or physical therapist should be prioritized among health care staff.

Doctors may recommend a combination of stretching, strength, and expansion exercises. Shoulder circles, doorway shoulder stretches, and the use of gym rings can also improve mobility. Those using rings at home should ensure their equipment is certified safe, and capable of bearing their weight. In addition to rings, resistance bands, and yoga mats are accessories that can be used at home to boost gym workouts or to replace them if time is of the essence.

Steps to Take to Battle Stress and Shoulder Pain

Hospitals, clinics, and other institutions employing staff who work at desks should ensure that desks and chairs are ergonomically suited to the tasks being performed. Experts in ergonomics can help ensure that everything from lighting to desk height, helps to reduce pain. Stress should be seen as a separate yet equally important issue that should be tackled proactively. Health workers should have time and opportunities to exercise outdoors, since being in nature has been found to be an effective stress buster. Also beneficial are holistic exercises such as yoga and Tai Chi, both of which can be offered to staff as a way to enhance mindfulness and relaxation.

Poor posture, neck and shoulder pain, and stress are inexorably linked. This is especially true when it comes to workers who work for many hours at desk jobs. In addition to doing exercise and battling stress regularly, workers should seek professional help if pain is prolonged. Rehabilitation exercises aiming to improve mobility and functionality can go a long way towards reducing both pain and stress.

Please also review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals.  The program in online and independent study and open to qualified professionals.

Written By Lucy Peters

83% of workers in the United States experience work-related stress according to the American Institute of Stress, and those who work in the healthcare industry aren’t exempt. With many factors at play, such as a heavy workload and long hours, stress is often viewed as an inevitable part of the job. However, by recognizing the causes and effects of stress, you can manage it much more easily. Whether you’re looking to get certified for the first time, or are planning to re-certify, keeping in mind how stress can affect you in the healthcare line of work

Causes of stress in the healthcare industry

For many in healthcare professions, stress is considered as an unavoidable part of the job. While the causes of workplace stress vary from person to person, it’s commonly triggered by heavy workloads, long hours, and the sheer amount of responsibility that comes with the position. Student loan debt may also be a major stressor for some considering the amount of schooling needed for many healthcare positions,  though it can be especially stressful when figuring out how to manage troubling finances. While causes of stress in the healthcare industry are abundant, it’s necessary to keep in mind that it can have a serious impact on a worker’s health, and even on their patients – and even more so for those who are just beginning their careers.

The physical and mental side effects

While getting to the root of workplace stressors can be a great way to begin solving your problems, identifying the symptoms of stress can prove to be just as important.  Common physical symptoms include headaches, muscle pain/tension, and fatigue. Stress can also increase your risks of developing health problems like high blood pressure, and can lead to further issues like heart disease, obesity, and diabetes.

While the physical effects of stress on the body may be a bit more difficult to notice for some, the mental effects may be more prominent. Mentally, someone who is experiencing workplace stress may develop anxiety, a lack of focus, mood swings, and can feel overwhelmed, which can all affect one’s ability to do their job, thus putting the patients at risk. In more severe cases, stress can also lead to depression as well, making it vital to manage the symptoms as early as possible.

Managing your symptoms and when to see a doctor 

While you’re sure to experience stress at some point in your career, there are several ways you can manage your symptoms and relieve it, both at work and at home. At work, taking a walk on your break can be a great way to clear your head, and making sure you’re taking all of your breaks in the first place can be a great help in getting your mind off of the task at hand.

At home, regular physical activity can act as an outlet. In fact, respondents to a Stress in America survey reported that 30% of adults felt less stressed after exercising. Other ways to relieve stress at home include participating in relaxing activities, like yoga or meditation, which can both allow you to clear your mind and think things through in a peaceful way.

While there are many simple ways to reduce and relieve stress in your day to day life as a healthcare professional, it’s necessary to know when it’s time to see a doctor. For instance, if you’re experiencing the more severe symptoms that stress can bring (like depression), or if the stress affects your job (or day-to-day life), it’s always a good idea to consult with your doctor.

While it’s likely that everyone will experience stress at some point in their lives, those in the healthcare industry may view it as part of the job. For that reason, it’s necessary to know about the symptoms – both physical and mental – that stress can bring in order to identify and manage them, before they become too overwhelming.

Please also review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals.  The program in online and independent study and open to qualified professionals.

Written By Lucy Peters

If you have a child on the spectrum and the first thing they do when they are anxious is reach for a plush toy or a soft blanket, it is probably because people are more attentive to tactile stimuli when they are upset, as found in a recent study. Fabrics are particularly important for people on the spectrum because these disorders are associated with differences in responses to sensory stimuli and sensitivity to these stimuli. To what extent can the choice of fabric aid or worsen distress in persons with ASD?

Pleasure and Distress are Matters of Perception

A study published in the journal Autism Research looked into how people with autism react to different textured surfaces compared to people who were not on the spectrum. Results showed that people with Apserger’s syndrome gave similar ratings for ‘roughness’ and ‘pleasantness’ of surfaces to those of their peers. However, they had a slight tendency to find the least pleasant stimulus (mesh fabric) rougher and less pleasing than their typical counterparts. Their research also found that the more frequent the exposure to unpleasant materials was, the greater the distress with respect to the material.

Wearing Clothes Amounts to Repeated Exposure

In the above study, participants were simply ‘touched’ with different textures/materials. Because results showed that repeated exposure increased negative response, it is only logical that if participants had to actually wear unpleasant materials, the result could be the kind of distress that could trigger anxiety. As found by research by Gillott and Standen, increased anxiety for people with ASD in strongly related to sensory stimuli and unpleasant events.

People with ASD React More Intensely to Unpleasant Stimulation

Dan King’s study showed that people with ASD have a more intense reaction to unpleasant rather than pleasant stimuli. This means that when choosing fabrics for everyday shirts, trousers etc., it is almost more important to beware of fabrics that are known to distress a person with ASD, rather than trying to find clothing that seems pleasant to someone who is not on the spectrum. Less grating fabrics such as cotton are typical choices for everyday wear, while rougher materials such as linen or rafia may be more distressing.

ASD and Sensory Anxiety

Taking great care to find the right fabric is key for anyone with ASD, but if they also have sensory processing disorder (SPD), then doing so can have a big effect on a person’s quality of life. For people with SPD, a sensorily unfriendly environment is a trigger to anxiety. Triggers can come from uncomfortable clothing, loud noises, or bright lights. Symptoms of this type of anxiety range from dizziness to stomach cramps, and even poor balance. Some advocate slow exposure to the source of anxiety (e.g. touching an unpleasant fabric, wearing a small piece of this fabric then eventually a larger piece) until exposure becomes less distressing.

The clothes people with ASD wear can play an important role in affecting mood and anxiety. They can react particularly strongly to fabrics they find unpleasant, so exposure should be gradual. If they also have severe SPD then avoidance (prevention) can be a better option than battling against distress. Each individual should decide what fabrics they are comfortable with, especially when it comes to clothing – which is worn for various hours straight and on repeated occasions.

Please also review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals.  The program in online and independent study and open to qualified professionals.

Written by Lucy Peters

Around one in five Americans are living paycheck to paycheck, and around 85% of them report feeling stressed about money at least sometimes, according to a survey by Propeller Insights. For 52% of healthcare workers belonging to Generation Y (i.e. those born in the 1980s and 1990s), personal finances are actually the top source of stress. Research by Emerging RN Leader suggests that around 20% of nurses have more than one employer, and many work full-time in two different clinics or hospitals. Much of the problem is driven by student loans. The median loan amount racked up by graduate nurses hovers between $40,000 and $54,999. This is a big burden to start one’s career with, and indeed, one that can be hard to eliminate in just a few years. How can employers reduce the burden on these and other workers, so they can have the future they deserve after so many years of service?

Financial Stress Is Not Exclusive To Nurses

Employers should offer financial advice to all workers on staff – including doctors, despite their significantly higher salaries. For one, physicians can feel stressed by the fact that their pay is often linked to productivity metrics. Others can enjoy relative stability, yet lack the financial literacy they need to protect themselves against financial fraud or to ensure they have enough saved for retirement. Financial literacy training can help all medical professionals ensure they have enough to live on when they are older. It can serve as a guide so that they are better able to spot scams aimed at older workers and dubious investment opportunities that can destroy years of savings.

Older people may not be aware of the steps they should take to stop the unauthorized use of credit cards. They may also need help with understanding issues like bank and card fees. Financial elder abuse does happen, far more frequently than is discussed on the media. Research indicates that increasing age makes people more vulnerable to financial scams. Health workers therefore need to ensure that their finances and investments are being overseen by trusted professionals. New investment opportunities should be sifted through with a fine-toothed comb and run by trusted financial advisers.

Financial Basics

Employers should provide nurses and doctors with financial courses covering basics such as budget creation, minimum savings percentages, and saving for retirement from day one. A study by EBTS found that not even 50% of healthcare employees budget their finances or have a savings plan in place. Employees should be provided with technology that make financial tasks easier. Apps like Mint and You Need a Budget can easily be linked to their credit cards so that they can easily identify where their money is going at the end of the month.

Using these apps helps them clearly see how everything from that daily cup of gourmet coffee to dining out twice a week or more can hamper their ability to make decent savings from week to week. Literacy sessions should also cover topics such as loans and credit, how to pay debts off quickly and efficiently, and how to improve credit reports. Finally, staff should be introduced to different ways to start saving for their retirement today. This can include pension plans, offered by some private employers.

Battling financial stress begins by taking a proactive strategy to debt and spending. The first step for healthcare professionals is to analyze their own spending patterns so as to work out how to find the amounts they need to build a healthy savings nest. Employers should also provide financial training, so that employers can avoid stepping into financial pits – including credit debt, high-interest mortgages, and potentially problematic pension plans.

Please also review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals.  The program in online and independent study and open to qualified professionals.