Episode 28: Nurse's Oasis: Your Ultimate Mental Fitness Prescription

Welcome to the Project Renew Podcast, where we embark on a journey to revive and rejuvenate the heroes of healthcare: nurses like you. 🩺💪

In the fast-paced world of nursing, we often put ourselves on the back burner, focusing tirelessly on the well-being of our patients. But who takes care of the caregivers? That's where we come in.

Imagine those long, exhausting 12-hour shifts that leave you physically drained and emotionally spent. We've all been there, right? Well, it's time to put you back on the priority list.

Project Renew is here to remind you that self-care isn't selfish—it's a necessity. 🌟

So, what's in store for you? 🤔

✨ We've got tips on how to sneak in some self-care during your busy day. Quick mindfulness exercises or a moment of deep breaths—your sanity will thank you.

✨ Physical activity isn't just about health; it's about happiness too. We'll show you how to find an exercise you love, whether it's a stroll or a dance class. Get those endorphins flowing!

✨ Emotional well-being matters. Our podcast explores the power of seeking support, opening up about the highs and lows, and embracing the joy of hobbies and creativity.

✨ Boundaries? Yes, they're crucial. We'll help you balance work and personal life because burnout should never spill over into your life outside the hospital.

📊 We're not just here with opinions; we're backed by research and case studies. Let's conquer burnout together!

Nursing can be tough, but remember: "Self-care is not selfish. You cannot serve from an empty vessel." 🌼

Join us on the Project Renew Podcast, where we'll guide you toward a healthier, happier you. Because when nurses thrive, so does patient care. 💙🎙️

Transcript

Intro
 To say it’s been a crazy few years would be an understatement. We live in an ever changing world, one constantly challenging people to their very core. It is because of this we aim to create assuredness in an uncertain world. 
 
 Welcome to the Project ReNew podcast, a show for nurses - and angels looking to help nurses - and anyone in search of motivation. Let’s bring you and your passion back to where you were when you first started out. Let’s reignite that fire together.
 
  This is the Project ReNew Podcast.

Let’s Talk About Your Care Plan For Mental Health and Fitness!

[Intro]

Welcome to the Project Renew Podcast, where we light the path for nurses who are feeling burnt out and in need of a refreshing perspective. We're here to uplift and inspire you, our brave and dedicated caregivers.

Thank you to everyone who has been reaching out to us, sharing your stories and giving us your feedback. It’s so encouraging to know that we have a strong, supportive community of nurses backing each other up. Keep those messages coming! Your input shapes our conversations and we're all in this together.

Imagine you've just come off a grueling 12-hour shift. Your feet are throbbing, your back is aching, and you're emotionally drained from all the highs and lows of the day. You're tired, but you can't sleep because your mind is still replaying the day's events. We've all been there, haven't we? It's in these moments that we often forget to prioritize our own well-being.

As nurses, we have dedicated our lives to caring for others, putting their needs before our own. We are the ones who provide comfort, support, and healing to our patients. But what about ourselves? Who takes care of us when we're the ones giving so much of ourselves to others?

It's all too easy to neglect our own well-being in the midst of the demanding and emotionally charged nature of our work. We may feel guilty or selfish for even considering taking time for ourselves. However, it's crucial to remember that self-care is not a luxury; it's a necessity. By prioritizing our own well-being, we can replenish our physical, mental, and emotional reserves, enabling us to continue providing the best care for our patients.

But how do we begin to prioritize ourselves amidst the demands of our profession? How do we find the time and energy to take care of our own well-being? The answer lies in small, intentional steps that we can incorporate into our daily lives.

One important aspect of self-care is recognizing the importance of rest and relaxation. Taking breaks throughout the day, even if they are short moments of quiet reflection, can help us recharge and regain focus. It may be as simple as finding a quiet corner to sit and take a few deep breaths, or engaging in a brief mindfulness exercise. These moments of stillness allow us to reset, clear our minds, and return to our duties with renewed energy.

In addition to rest, physical activity plays a crucial role in maintaining our well-being. Engaging in regular exercise not only benefits our physical health but also has profound effects on our mental and emotional well-being. Whether it's going for a walk, practicing yoga, or participating in a group fitness class, finding an activity that you enjoy can be a great way to release stress, boost mood, and increase overall vitality.

Nurturing our emotional well-being is equally important. This may involve seeking support from trusted friends, family members, or professional counselors. Opening up about the challenges and emotions we experience in our work can provide a valuable outlet for processing our feelings. Sharing our experiences with others who understand the unique demands of our profession can be comforting and validating.

Engaging in hobbies and activities that bring us joy and fulfillment is another essential aspect of self-care. Whether it's painting, playing a musical instrument, gardening, or cooking, finding an activity that allows us to express ourselves creatively and engage in something we are passionate about can be immensely therapeutic. These hobbies provide an opportunity for us to step away from the stresses of work and immerse ourselves in something that brings us pure joy.

Creating healthy boundaries between work and personal life is vital as well. While it may be challenging given the demanding nature of our profession, setting aside designated time for ourselves and our loved ones is essential. This may involve scheduling regular date nights, family outings, or personal self-care days. By establishing these boundaries, we create a sense of balance and prevent burnout from permeating every aspect of our lives.

According to a 2019 study published in the Journal of Clinical Nursing, burnout among nurses is a critical issue that cannot be ignored. The study found that more than half of the surveyed nurses reported experiencing symptoms of burnout. This alarming statistic highlights the urgent need for effective interventions and strategies to address this pervasive problem.

The causes of burnout in nursing are multifaceted and complex. Nurses often face long working hours, high levels of emotional stress, and a lack of control over their work environment. These factors can gradually erode their well-being and contribute to feelings of exhaustion, cynicism, and a reduced sense of personal accomplishment. The consequences of burnout extend beyond individual nurses, negatively impacting patient care, job satisfaction, and overall healthcare outcomes.

However, amidst these challenges, there is hope. Research has consistently shown that self-care strategies can play a significant role in reducing burnout and improving the overall well-being of nurses. By adopting self-care practices, nurses can replenish their emotional reserves, enhance their resilience, and maintain a sense of purpose and fulfillment in their work.

One study published in the Journal of Advanced Nursing explored the effects of self-care practices on burnout among nurses. The researchers found that engaging in self-care activities, such as exercise, relaxation techniques, and hobbies, significantly reduced burnout levels. These practices helped nurses recharge, manage stress, and cultivate a positive mindset. Additionally, the study highlighted the importance of organizational support and policies that promote self-care, emphasizing the need for a holistic approach to addressing burnout.

Another study published in the Journal of Occupational and Environmental Medicine examined the impact of mindfulness-based interventions on burnout among healthcare professionals, including nurses. The findings revealed that mindfulness practices, such as meditation and mindfulness-based stress reduction programs, were effective in reducing burnout symptoms and improving overall well-being. Mindfulness interventions helped nurses cultivate awareness, manage stress, and develop greater emotional resilience.

Moreover, research has demonstrated the positive impact of social support on nurses' well-being and burnout levels. A study published in the Journal of Nursing Management highlighted the importance of social connections and support systems in buffering the effects of stress and burnout. Nurses who had strong social support networks, both within and outside of the workplace, reported lower levels of burnout and higher job satisfaction. This emphasizes the significance of fostering a supportive work environment and cultivating meaningful relationships with colleagues and loved ones.

As nurses, we face the immense challenge of caring for others while often neglecting our own well-being. It's crucial that we prioritize our physical and mental health to ensure we can continue to provide the highest level of care. So, how do we begin to tackle this? Let's delve into some actionable steps that can help us nurture our well-being and find the balance we need.

 
First and foremost, prioritize your physical health. Our bodies are our most valuable tools, and taking care of them is essential for our overall well-being. Incorporate exercise into your routine, even if it's just a brisk 20-minute walk during a break or after your shift. Engaging in regular physical activity not only boosts your mood and energy levels but also improves your physical fitness and resilience. Make healthy choices in your diet, ensuring you nourish your body with nutritious foods that provide the fuel it needs. And don't forget the importance of sleep. Establish a consistent sleep routine and aim for the recommended seven to eight hours of sleep each night. When you start prioritizing your physical health, you lay a strong foundation for your overall well-being.

Equally important is protecting your mental health. Nursing can be emotionally demanding, and it's crucial that we recognize and address our own emotional needs. One of the most important steps is to reach out when you need support. Remember, seeking help is not a sign of weakness but a sign of strength and self-awareness. Consider connecting with a counselor or joining a support group where you can share your experiences, gain insights from others, and develop coping strategies. Sometimes, even reaching out to a trusted friend or family member can provide the emotional support you need. The key is to create a network of support around you, knowing that you don't have to face challenges alone. Prioritize self-care activities that bring you joy and relaxation. Whether it's reading a book, practicing mindfulness, or engaging in a hobby, find activities that nurture your mental well-being and provide an outlet for stress relief. And always remember to be kind to yourself. Practice self-compassion and acknowledge that it's okay to have difficult days. Treat yourself with the same empathy and understanding that you offer to others.

Another powerful strategy is to practice mindfulness. In our fast-paced and often chaotic work environment, it's easy to become overwhelmed by the constant demands and stresses. Mindfulness offers a way to stay present and centered, allowing us to step back from the whirlwind and manage our reactions. It can be as simple as taking a few deep breaths throughout the day, grounding yourself in the present moment. You can also explore mindfulness practices such as meditation or yoga, which provide structured techniques to cultivate awareness and relaxation. Through practicing mindfulness, you can enhance your ability to cope with stress, increase your focus and clarity, and cultivate a sense of calm amidst the chaos.

Pacing yourself is another vital strategy to prevent burnout and promote overall well-being. As nurses, we often have an inherent desire to give our all to our patients and go above and beyond. However, it's important to recognize that we have limits and that it's okay to take breaks and recharge. Remember, self-care is not selfish; it's a necessary investment in your own well-being. Listen to your body and mind, and honor their needs. Take short breaks during your shift to rest and rejuvenate. Use your time off to engage in activities that bring you joy and help you disconnect from work. Set healthy boundaries and learn to say no when necessary. When you begin pacing yourself and prioritizing self-care, you'll be better equipped to sustain your energy, resilience, and passion for your profession.

In addition to individual strategies, we have the power to promote a supportive work environment. As a team, we can foster a culture of understanding, support, and kindness. Recognize that we all have challenging days and offer a lending hand or a listening ear to a colleague in need. Be open to sharing your own experiences and vulnerabilities, as this can create a sense of psychological safety and encourage others to do the same. Celebrate each other's accomplishments and milestones, fostering a positive and uplifting atmosphere. Through working together to create a supportive work environment, we can enhance our own well-being and that of our colleagues.

Finally, remember that it's okay to not be okay. We all face struggles and difficult days. Embrace these challenges as opportunities for growth and resilience. Adversity can shape us, make us stronger, and deepen our empathy for others. Celebrate your strength, courage, and determination to navigate the complexities of nursing. Reflect on the impact you make in the lives of your patients and their families. Know that you are valued, appreciated, and making a difference.

So here's our challenge for you this week: Pick one of the steps we discussed today and incorporate it into your routine. If it's exercising, start with a short walk. If it's seeking support, reach out to a friend or a counselor.

Take that first step. You're not alone in this journey, and we're here to support you. Keep us posted on your progress and remember to be gentle with yourself. Burnout wasn't built in a day, and neither is resilience.

In the words of Eleanor Brownn, "Self-care is not selfish. You cannot serve from an empty vessel." Let's fill our vessels so that we can continue to pour out care for others.

Thank you for joining us today on the Project Renew podcast. Until next time, stay strong and keep shining, dear nurses. You're doing a great job.

Outro
 We really hope you enjoyed this episode of the Project ReNew Podcast. Stay connected with us through www.ProjectReNew.Co. You can also join this discussion on Twitter @ProjectReNewPod, and on Instagram at @ProjectReNewPodcast. If you would like to speak with us, please send us an email through our website. As always, thank you for pushing your mindset and your heart towards a better reality. This concludes the most thought-provoking part of your day. Don’t forget to like and subscribe to stay fully up to date. Until next time, be kind to yourself, and to
 each other.
 
 
 

 As a fellow nurse, I want to take a moment to express my appreciation for each and every one of our listeners. 
 
 As nurses, we are all part of an essential and noble profession, and our dedication and hard work make a real difference in the lives of our patients. 

As Brené Brown says, ' Resilience is the ability to move through difficult experiences and to come out on the other side with wisdom and compassion.' 

Our podcast is dedicated to exploring resilience from trauma and the pandemic, providing practical advice and reviews of symptoms to help our listeners navigate these challenging times.

It's important to note that the information provided in our podcast is for educational and informational purposes only.

 The content is not intended to be a substitute for professional medical or mental health advice, diagnosis, or treatment.

 Always seek the advice of your physician, other qualified healthcare provider or mental health professional with any questions you may have regarding a medical or mental health condition.

 As a colleague, I encourage you to continue to listen to our podcast, engage with the content, and use it to enhance your nursing practice and further your professional and personal growth."