This is a presentation for student nurses helping them to learn ways to live stress free during nursing school and carry those techniques to their future profession as nurses.

1. Forget about the stress Simple techniques to help you balance stress in nursing school and in the workplace. Rachel Y. Hill, ARNP, FNP-BC

2. This is your brain on stress… Any questions?

3. Stress 101 – What is stress? Stress is a biological term which refers to the consequences of the failure of a human or animal to respond appropriately to emotional or physical threats to the organism, whether actual or imagined.[1] It includes a state of alarm and adrenaline production, short-term resistance as a coping mechanism, and exhaustion. Common stress symptoms include irritability, muscular tension, inability to concentrate and a variety of physical reactions, such as headaches and elevated heart rate.

4. Impact of long-term stress on the body Impaired health – illness and disease Impaired relationships – personal and professional Impaired self-image Decreased quality of life Decreased coping Eventual demise

5. What are your stressors? WORK SCHOOL RELATIONSHIPS SELF FINANCES ENVIRONMENT FUTURE PAST

6. WHAT IS YOUR ANSWER TO STRESS?

7. The answer to stress=Self-care Self-care is the intentional time taken by an individual to nurture him or herself physically, mentally, spiritually, and emotionally on a daily basis.

8. When you practice self-care You develop a fresh perspective for yourself You enhance your creativity in dealing with challenges You create a positive environment with your attitude You build self-confidence Balance and well-being Career satisfaction Coping mechanisms Health and vibrancy

9. More benefits of self-care practice Patient satisfaction Improved personal relationships Improved professional relationships Improved self-perception Your healing nature evolves within Powerful presence Integrity and dignity

10. Self-responsibility=nursing responsibility to patient We must learn to manage our stressors and be good to ourselves. We must “walk the talk” and model optimal health Make wise food choices that nourish our bodies Maintain a healthy weight Avoid high risk behaviors (overtime is a high risk behavior!!!)

11. Physical ways to minimize stress Exercise regimen (Yoga, Tai-Chi, Qi-Gong, running, weight lifting, etc.) Balanced diet (Low-fat, watch the carbs, lots of fruits and veggies) Proper rest (8-10 hours of rest) Realistic work schedule (Workaholics anonymous) Just say “NO” (substance abuse) Proper shoes and clothing (support hose, insoles, etc.)

12. Mental ways to minimize stress Maintain a daily planner for personal and professional life. Journal as a mental release. Do not make promises you can’t keep. Practice open communication with patients and staff. Think before you speak and think before your react. Breathing exercises for clarity. Meditation for peace, clarity, and answers to problems.

13. Spiritual ways to minimize stress Meditation Prayer Attending a church or synagogue Utilize the chapel Utilize the chaplain Dream interpretation

14. Remember Stress begins and ends with You There are many stressors that occur from uncontrollable forces outside of the self; however, we have the ability to respond to that stress in many ways. The stress we experience is oftentimes dependant on our choices. Our outcomes from stress are dependant on our responses, our lifestyle, and our attitudes.

15. JIN SHIN JYUTSU 36TH BREATHS THE MAIN CENTRAL THE ATTITUDES

16. HOLISTIC AND WELLNESS COACHING

17. REIKI

18. HEALING TOUCH

19. ZUMBA

20. HYPNOTHERAPY, AFFIRMATIONS,AND IMAGERY

21. Creating a healing environment Color therapy Aromatherapy Music therapy Pet therapy Laughing yoga Joke for the day/quote for the day Potlucks Holistic therapy Group exercise Cool downs from burn-out breaks Meditation/quiet rooms on units Self-care affairs

22. 10 Simple Keys to Leave the Stress Behind Release any expectations of Nursing to fulfill you mentally, physically, and spiritually. Eat your food; not your young. Stand together in the work place. Honor yourself at all cost. Trust your inner wisdom.

23. Continued Practice presence perfectly with your peers and patients. Be your brother and sister’s keeper. Live a life outside of nursing school and your nursing career. Go with the flow. You have all the power in the world.

24. NURSINGFrom the Inside-Out Available through Jones and Bartlett Publishers www.jbpub.com

25. “The name of the game is taking care of yourself, because you’re going to live long enough to wish you had. Grace Mirabella 1950s editor in chief of Vogue Magazine

26. Resources www.AHNA.org www.jinshinjyutsu.com www.healthandwellness.org www.healingtouchinternational.org www.healingtouch.com www.reiki.org www.aiht.org www.asone.com