There is no single right way for managing stress. In fact, having multiple techniques at our disposal is advantageous. Some techniques are portable, and some aren’t. Some require props; some don’t. Some work well in the moment (fast), and some work best by building a reserve of calm and resilience over time (slow).

Chronic stress is everywhere, all day, every day.

It is so prevalent we call it “daily life” and consider it normal. It is cumulative and chips away at our mood, health, productivity, and energy.

Chronic stress can include fatigue, traffic, being overweight, bills, endless automated phone trees, comically long to-do lists, overwhelming amounts of news and information coming at us, the broken zipper on a jacket, holding grudges and resentment, negative coworkers, toxic relationships, loneliness, a poor diet, boredom, and time scarcity to name a few.

Stress responds well to a 2-pronged approach. The “slow” techniques are things you can do over time that buffer you, and the “fast” are techniques you can do in the moment of stress. Both have their place in your stress management toolbox.

Fast

In the moment of stress, you can do things to calm your nervous system, shift your perspective, and clarify your thinking. Some will change your physiology, some bring your attention to the present (where it is difficult to stay anxious or fearful), and others give you the space to consider your response before reacting.

Try:

Breathing:

Take five slow, full, belly breaths, gently breathing through your nose and allowing your exhale to be longer than your inhale. An alternate is four rounds of 4×4 breathing: inhale for a count of 4, hold for 4, exhale for four and hold again for 4.

Refocus:

Refocus on the underlying purpose- is it for the good of the patient, to create the best outcome, or are you using the situation to prove someone wrong?

Visualizing:

Imagine in detail, using as many senses as possible, your happy place, being with a pet or loved one, or doing something you enjoy.

Hugging:

Get a hug from someone you love.

Aromatherapy:

Inhale a favorite scent that calms you or reminds you to pause and reconnect with your purpose.

Shifting:

See the situation from their perspective. Or see the situation as a problem to be solved instead of as a threat.

Accepting:

Sometimes stressful things happen. Accept the things you can’t change.

Gratitude:

Focus on something you are grateful for.

Exercise:

Can you run a flight of stairs or do ten pushups?

Mindfulness:

Be present, pause, and deeply engage a sense. Notice what you can feel (a breeze, the floor beneath your feet, your heartbeat), hear (the hum of monitors or air vents), smell, see.

Repeating personal phrase:

What phrase can you adopt that reminds you to create a bit of space between your trigger and your response (this too shall pass, take the high road, rise above).

Create the space to let yourself respond to the situation and not react.

Slow

The slower, long term practices that help you handle stress include self-care, meditation, compassion, mindset, and changing the way you think about stress.

Self-care includes caring for your body, mind, and spirit.

Your body needs nutritious food, a healthy weight, adequate sleep, regular and varied exercise. Your mind needs time with friends, laughter, both mental relaxation, and stimulation. Having compassion (for yourself and others), hobbies, a tribe or community, and a sense of purpose and fulfillment nourish your spirit.

Meditation:

Meditation is restorative.

Mindset:

Do you predominately see the world as full of beauty and possibility or with threats to avoid? Do you put your effort into moving toward the good or evading the negative?

Change your environment:

Our internal and external environments affect our stress. Things that might need to be cleaned up include the people you spend time with, clutter, negative self-talk, time management, and perfectionism. Avoid the triggers you can avoid.

Change or accept:

Change the things you can and accept those you can’t.

Kindness:

Random acts of kindness help both the giver and receiver.

Yoga:

Yoga can provide you with a community, movement, mindfulness, and a stronger mind-body connection.

Eliminate:

Try eliminating the things that feel helpful but aren’t: yelling, hitting, complaining, being mean, ruminating, and numbing behaviors (bingeing on food, alcohol, shopping, TV, social media, sleeping). These might make you feel better in the moment, but they avoid the real problem.

Creating a self-care lifestyle supports your well-being, which boosts your resilience to stress.

There is not a universal solution to managing stress. What works for you might not be a good solution for everyone else. And what works for you at home might not be practical at work. What worked well last year might not be as helpful now. Stress changes, you change your skills at managing stress change, and your perception of stressful changes.

Having several skills in your stress management toolbox and taking a fast and slow approach to managing stress can help you succeed.

We hope you found these tips on managing stress helpful. Do you have any tips for fellow travel nurses on managing stress? Comment them below

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Important Advices to Create a Perfect Environment at Home

The modern world lives very fast, and often we forget about many important things. You run to and from work, increasing stress and forgetting about relaxation and tranquility. But it is easy to cope with this if your home is comfortable and relaxing.

However, this “coin” has another side. For example, the premises we have been in for a long time can be “infected” with various elements that put our physical and emotional well-being at risk. The healthy atmosphere in the room is very important for this factor and for each of us.

For this reason, it is worth understanding this problem, especially when it comes to a berth and quality of rest. It’s important for us to renew energy and start our day with enough energy and motivation that does not leave us.

If you want a calm atmosphere in your room so that your home becomes a place of “good vibrations” where you feel as comfortable as possible, you need to change the atmosphere here a little. Our article will provide some important tips on how to achieve the perfect atmosphere.

Keep Electronic Devices Away If You Want to Relax

First of all, it is very useful for a quality vacation. Sleep disturbances are often associated with so-called electromagnetic pollution in a room. Televisions, tablets, computers, mobile phones and entertainments as csgo betting websites degrade sleep quality, weakening the body’s natural defenses. Therefore, try to avoid electromagnetic overload in the bedroom. You can transfer them to your office or hallway, and make the bedroom a place of rest and sleep. Moreover, this will help to “train” the body to fall asleep faster, as well as defeat sleep problems. High-quality rest is the key to a pleasant home atmosphere and atmosphere.

Fresh Air and Ventilation

The air you breathe in the room must be clean and fresh. So you must open the windows every day and remove pollution from the environment naturally.

Try to develop the habit of opening windows in your home for at least 10 minutes a day. It is advisable to do this immediately after waking up and one hour before bedtime.
Fresh air will not only have a refreshing effect but also help prevent the formation of mold and prevent the spread of bacterial microorganisms.

Change Bed Linen at least Once a Week

It is known that most harmful microorganisms live in bedspreads, tablecloths, and bedding. We recommend changing kits at least once a week. This will prevent the accumulation of bacteria, dust mites, and other microbes that threaten health. Moreover, a change of scenery and visual perception will be useful for your mood and inner well-being. Of course, the main thing is that you like this bedding in design.

Besides, wash bedding (blankets, duvet covers, pillowcases, and dirt) in hot water using an antibacterial soap (washing powder) so that there is no trace of bacteria.

Cleanliness – The Key to Health

This is obvious but true. The garbage in the room and house negatively affects our well-being and increases the risk of learning in practice what harmful microorganisms are and what harm they can do to you. If you are one of those who have breakfast, lunch, or dinner right in bed while watching TV, then immediately try to take dirty dishes, napkins, etc. to the kitchen.

Otherwise, your room will be filled with an unpleasant odor; it will look messy and may attract unwanted insects. Moreover, there is the so-called “broken window effect.” It is proved that a person in an unfavorable environment becomes more lazy and disorganized. So let the environment around you contribute to a working mood.

The Right Things at the Right Places

There are many ways to create and maintain a healthy atmosphere in your home. And one of them is the perfect order. Try to keep all things in place. Do not forget to make the bed, do not scatter shoes. Store dirty laundry in a basket specially designed for it (if there is none, it is better to purchase it).

Make sure that all the elements in the room fulfill the function of “broadcasting” calm and joy. You can arrange (hang) paintings and photographs. The way they remind you of happy moments, important people, or beautiful places you have visited.

Bonus: Our Green Friends

Plants are what makes our life on the planet possible. We exist thanks to the oxygen that they produce. Besides, scientists have proven that indoor plants can help our physical and mental health. There are several types of plants that not only decorate the room but also create a harmonious atmosphere in it, giving a feeling of complete relaxation.

Although plants are used in principle to purify the air (and to saturate it with oxygen), not all of them are suitable for enclosed spaces. Therefore, we recommend that you choose from the following:

Lavender: in addition to the exquisite aroma, this plant provides a full sleep and reduces stress.
Jasmine: This exotic plant also has a calming effect, helping to control anxiety and anxiety.
Hamedorea, or bamboo palm: another type of plant that is perfect not only for decorating the room and purifying the air, but also to create a relaxing atmosphere.
Sansevieria (pike tail): ideal for interior decoration, unpretentious, able to survive dramatic climate changes. It does not suffer from a lack of light and does not require frequent watering. This plant purifies the air, turning carbon dioxide into oxygen. And if you believe the philosophy of Feng Shui, it also attracts luck.
Chrysanthemum: it is also used indoors for air purification. And thanks to the wonderful gamut of colors, it brings a sense of harmony and happiness to the house.
Orchid: it is also called the “plant of youth.” Orchids can remove xylenes from the atmosphere, as well as other harmful substances that are found in small electrical appliances.
Aloe vera: another suitable home plant. It provides good oxygen production and provides a deep, restoring sleep. This is an ideal plant, if you are often not at home, it normally tolerates a lack of light and water. Of course, he needs care, but it is much less whimsical in comparison with other plants.

Conclusion

Of course, these are not all the tips that will help make your home environment more comfortable and enjoyable for mental and physical health. Much depends on pleasant design and planning. But each person has an individual sense of style, so this issue is decided personally and with the help of professional designers. But in any environment, the tips listed in the article will be useful for your well-being and inner comfort.

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