Self-care in a pandemic has me thinking about the saying ‘you can’t pour from an empty cup’. Regardless if the hair salons or massage business is closed, we have to make ourselves a priority and find the time for our revamped self-care routines. Here are some ways I’ve been staying sane while ‘staying home.’
Self Care Starts with Self Love <3
To love means to learn the art of nourishing our happiness. If we think of things as loving ourselves and pouring into our own cups no matter how small, it changes the thought process behind it to “I love myself so I _____” Knowing your deserving of self-love; self-care becomes a tool to replenish said love. Do some internal work: journal, meditate, read a new book, devotionals/prayer, or take a social media break. Your mental health is key in staying strong during a fearful time, another helpful resource for me, has been therapy. It’s a listening, judgment-free, let it all out the type of environment – why wouldn’t you sign up?
Healthy Eating/Exercise/Sleep
Don’t burn the candle at both ends! All of us are working tirelessly and our minds, bodies, and souls are exhausted. The quickest way for us to leave ourselves even more vulnerable is to live unhealthily. Recharging your battery with the right stuff gives you the energy, push, and stamina to outlast these times. We’re all nurses so we know what endorphins do for our brain. So go get some, they’re free! Put more color in your diet. Get those 8 hours. Whatever you do, take care of yourself before you take care of others.
Put On Real Clothes!
“If you look good, you feel good” I know those sweats are comfy, but when was the last time you got dressed? I don’t mean roll out of bed my delivery guy is here dressed. I mean top and pants with no elastic waistband—Well its time to take yourself on a take-out date, meet your friends for a virtual happy hour, or try out a Tik Tok. You’ll feel more alive and like yourself, don’t you miss you?
Show Gratitude
I saw an affirmation that blew my mind: ‘the most powerful weapon against your daily battle is finding the courage to be grateful anyway’. We all are going through a lot right now but we are all also, very blessed. So remember that, put it out in the air, and breathe it in. The best advice I could give in this time is to be thankful for the laughs, the tears, and the life.
Sending You All Light & Love -Britt
Do you have any tips for staying sane during this time or some self-care tips for travel nurses? If you would like to share them please comment them below.
If you are a new travel nurse or looking into becoming a travel nurse:
Typically traveled by automobile or a car, there is nothing as appealing as a road trip, what with the sun behind and wild, open spaces before you. You already know it, don’t you? Was your last road trip both fun and safe?
While road trips are certainly liberating and full of cheerful conversations, refreshing music, and thrilling sightseeing halts, they also require careful preparation to make them safe.
So, will not you like to make safety a priority while planning your next road trip?
Here are 5 ways to stay safe on your next road trip:
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1) Get Yourself Ready –
Preparing yourself thoroughly for your forthcoming road trip is undoubtedly a must. While doing so, you need to consider several significant factors. These include familiarizing yourself with the route you’d be taking and with the local regulations of that place, checking the weather forecast in advance, and packing roadside necessities.
Make sure to inform your loved ones where you’d be traveling and sleep well, particularly in the nights just before your trip. Test the working range of your cell to verify that emergency operators are reachable from wherever you’re driving. Also, wear appropriate clothing while setting out, for experiencing the utmost comfort on the road trip.
Devise your route and plan to carry a map along. The reason is that though today, a smartphone provides you with maps and step-by-step instructions, you’ll need a physical map to guide you if you end up losing service or your phone altogether. You must understand the local driving laws of your road trip destination. For instance, in France, you can’t smoke with a minor sitting in your car.
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Check the weather conditions along your route a few days ahead of your trip and also on the “D-Day”. For example, check for snow before setting out to drive in high mountain passes such as Colorado’s Independent Pass, or gauge the possibility of encountering sandstorms before taking the wheel through the dry, flat Texas desert.
Make certain you fill your backpack with all possible roadside essentials. Water, healthy, travel-friendly snacks, a flashlight, blankets, pillows, and a well-equipped first-aid kit must go in your knapsack. Besides these critical items, also ensure that you have other necessities like jumper cables, tire chains for traction, a screwdriver, a durable, spare tire, and an emergency tool kit handy.
2) Get Your Car Ready –
Equally important for smooth sailing is preparing your car for the road trip. For instance, if you’re planning to drive in hot weather, you might require a very adhesive motor oil. Also, keeping a functional, spare tire helps greatly as driving for long distances with an under-inflated tire is likely to cause a dangerous blow-out.
Hire a skillful mechanic to do basic checks for oil, coolant, filters, lights, signals, wiper blades, batteries, brakes, and tire pressure. Plan a minimum of one month ahead of your road trip for unanticipated repairs. Also, equip your car with a good-quality universal roof rack to carry your camping gear.
If your next road trip involves traveling with children, make sure to enable your car’s child safety locks on every door and window. This way, even if kids push buttons out of curiosity, they won’t endanger themselves. It’s also a good idea to have a child-friendly seat in your car.
Last but not least ensure that your tank is at least one-third full. Knowing the location of the nearest gas station isn’t always easy, so, having an ample quantity of gas amid exit points helps.
3) Avoid Overspeeding At All Costs – Just because you’ve planned for emergencies doesn’t mean that you ought to encounter them. You’ll want to avert them! So, make a point of following the rule that overspeeding is a strict no-no. The more you’ll speed, the less time you’ll get to react, likely proving injurious or even fatal.
On your next road trip, make safe driving a priority. Watch your speedometer and don’t talk on the phone while driving. Distractions can reduce your focus on safe driving and you could, unnoticing, overshoot the highest speeding limit. This way, by being cautious and alert, you can share the road space with others mindfully, making their as well as your journey easy and safe.
If you’re worried that you’ll reach your destination late, instead of speeding up inappropriately, plan to start ahead of time. On a wet road, keep a distance of not less than four seconds from the vehicle directly in front of you.
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Look out for road hazards like debris, standing water, and piled-up snow. Pullover, if you find it difficult to drive because of tailgaters or bad weather. Just stay inside, using your hazard flashers for the other vehicles to see you.
4) Use Gas Smartly –
Constantly rising gas prices deprive you of substantial spending money while on your road trip. So, it only makes sense to have an efficient gas mileage. Estimate your fuel expenditure for the trip and fill your car tires with optimum pressure. If possible, purchase gas during the day, when it’s coolest, because, at this time, you’ll get the densest possible gas.
Try to drive at a moderate, steady speed, like 55 mph. This way, you’ll save nearly twenty percent more on gas versus driving at 70 mph. Also, when accelerating from 0 to 60 mph, take about fifteen seconds to accelerate, thus saving thirty percent on gas mileage.
If you’re driving at a high speed, make sure to close the windows, since open windows reduce the gas mileage by approximately ten percent. Also, avoid traveling on uneven or rocky roads, as they drop gas mileage by about thirty percent.
Place the automated gearbox in neutral if you need to wait in traffic standstills. This cools down the gearbox, saving on gas. Also, freeing your car of additional weight prevents the reduction of gas mileage.
5) Take Sufficient Breaks-
On your next road trip, plan to break for fifteen minutes every couple of hours. Although taking such driving breaks will delay reaching your final destination, don’t neglect the fact that your body requires rest periods.
While taking a break, stop at a well-lit rest stop so that you can stretch your legs but without falling asleep. Listen to music, else roll the window down to unwind. Drink water, have a bite nearby and attend nature’s call. If you’re traveling with kids, a driving break also lets them relax.
You can also take driving breaks by sharing the driving with other, licensed, responsible driver/s who’ll accompany you on your next road trip. No point driving when you’re feeling bored or drowsy. It can certainly prove dangerous. So, share driving responsibilities, thus giving each other an occasional rest period and avoiding driver fatigue.
Conclusion
So, now you know how to stay safe on your next road trip. Start preparing right away!
Since COVID-19 began spreading across the world, most non-essential companies have started making the transition to have their employees work remotely. If you are finding yourself working from home, here are some tips for staying on track with your daily routines and keeping motivated in your everyday work.
Make a checklist
Making a checklist of both work and personal tasks to complete will allow you to set goals for a certain time period. Being able to check items off as you complete them will have you feeling accomplished as you finish the tasks!
Stick to daily routines
Sticking to your daily routines will keep you feeling rejuvenated throughout the day completing items on your to-do list as you would have before/during/after working at the office. In addition to keeping within your routine, there are applications you can download on your cell phone to let you know what time of day you are most productive and that’ll help identify best ways to plan out your days.
Create a separate work space
It is important to create a stationary desk space at home to help kick-start yourself into being productive. Having a comfortable space where you can log into work will allow you to be in the working mindset to get daily tasks accomplished in a timely matter at home.
Stay in contact with co-workers
Be sure to check-in with your coworkers regularly as you would in the office. It is a great idea to keep in contact with them to feel connected and included, especially for those in companies that are typically not a remote work culture. Keeping in contact will prevent disconnect in employee engagement and keep up with work relationships.
Communication
When working remotely, over-communicating is extremely important. Since you won’t have in-person meetings as frequently, you will want to be sure to spell out every bit of information pertaining to a topic to ensure everyone is on the same page of understanding.
Learn something new
Take advantage of the extra time you have with not having to commute to work by learning something new! Whether it’s learning how to use a Microsoft or Adobe platform, learning a new language or finding a new recipe to make, exploring how to do something new will keep you engaged and give you something new to look forward to every day.
If you are a new travel nurse or looking into becoming a travel nurse:
If there is one thing this global pandemic has shown us, it is how quickly everything can change. It seems only weeks ago we were paying attention to a democratic primary, impeachment proceedings, and tragic images from a massive earthquake in Turkey. Now there are medical professionals all over the world on the front lines of a global fight to stem a virus we have only known for a few months. In the face of uncertainty, we have a human need to try to bring some control and stability to our lives.
Here are a few steps I would start with.
Finances in the short term
We have seen how the economy can shift rapidly, and while many of you are still employed and will be for the foreseeable future, this is a good moment to make sure that you have an emergency fund. Having the funds necessary to move yourself to a new location and take care of 6 to 12 months of your basic living expenses will prevent you from having to liquidate either investments or real estate or take on debt in the face of a sudden change. Take this moment to evaluate your realistic worst-case scenario for 12 months and make sure that you have the funds to cover at least your needs.
Finances in the long term
When it comes to your long term investments, I cannot stress enough how important having a plan is. If the month’s events have you rattled, look at your plan. If you do not have a plan, consult a professional (like myself) and create one. One of the most important things to make sure we do in emotionally charged moments is to stick to our plan. If that means you are young and still contributing to our retirement, stick with it. If that means you are facing retirement and the equity side of your portfolio has taken a dive, remember that you have bonds for this very moment. We as humans are prone in these moments to make decisions that will reverberate for decades and having the framework to make those decisions is how we help eliminate our biases and fear.
Remember we have been here before
Know that the global economy has seen many historic moments before. It has been through world wars and recessions. It has seen full industries collapse and new ones emerge. What the world is facing is very real, tragic and scary. We do not know when it will end and how many heart-breaking stories we will have to tell from it. History has shown us, however, that these moments, while they change us and shape us, do pass. When they pass the world economy will start to move forward again, our investments will have more clarity, and we will gather together the pieces of our lives and make a path forward.
Crisis Pay
For the nurses out there signing up for assignments fighting this virus, first of all, thank you. The world is a better place because people like yourself are helping to save lives. On the more practical side, go into this quick assignment with a plan. These kinds of assignments can pay very well. They are also the first to go when the situation begins to clear up. One of the most prudent things you can do is save the bulk of your crisis pay. One of the best strategies I have seen executed was someone who put their entire crisis assignment paycheck into a separate account. When this assignment was over, they had saved over a year’s worth of their regular wages.
Smile
Lastly and arguably most importantly find the things that bring you life and hope and build them into your life. This is arguably important all the time but especially when the headlines are so stark and the “normal” that we had before seems like a relic of the past. I find that being with the people I love, climbing and meditating are what keep me smiling. Find what keeps you smiling and hold onto it.
We hope these tips on finances have helped you.
Finished the travel nursing guide and are ready to look for an assignment?
Keith Kolomichuk, Financial Advisor, CPFA, AAMS Raymond James & Associates, Inc. member New York Stock Exchange/SIPC Address: 5285 E Williams Circle, Ste. 5500 Tucson, AZ 85711 Phone: 520-330-3652 This material is provided for educational purposes only and does not constitute investment advice. Investing involves risk and you may incur a profit or loss regardless of strategy selected.
In the above video travel nurse, Emily Bryant went live on The Gypsy Nurse Facebook group to share her experience as an ER travel nurse at a Rhode Island COVID 19 hospital.
Treating everyone as positive
At the hospital Emily is currently working at they are treating every patient that comes into the ER as positive until they have reason to believe they’re not positive.
Updates to the hospital to accommodate COVID-19 cases
Emily talks about how the hospital has made policy and procedural changes almost daily as things change. They are reserving their negative pressure rooms for patients that will need to be intubated or code patients. She also mentioned that all rooms have been stripped of their supplies and equipment because if the patient is positive all of the items in that room would need to be thrown out.
All Admits Swabbed
Emily said that all patients are being swabbed for COVID-19 on admission unless they are very asymptomatic. They are using precautions with every patient.
Staff procedures
As far as changes for the hospital staff of the COVID 19 hospital, as with many if not all hospitals and facilities staff must take their temperature before each shift.
PPE
As far as PPE, Emily says that the staff wears N95 masks for rule out, otherwise they are to wear surgical masks all shift. It appears they have enough surgical masks as far as she can tell. Isolation gowns used at her hospital are reusable, so they are washed and reused. She said they use their N95 masks until they need to be replaced.
Community Outreach
Emily says that the community around the hospital has been great. They have provided many meals for the staff at the hospital. Catering companies bring in food, family members order in catering for staff and children are sending in ornaments to decorate their departments.
COVID-19 Resources
We hope that you have found this video from Emily helpful. If you would like to read more COVID-19 articles click here. If you would like to look for a position at a COVID 19 hospital click here.
Our hope is that by providing these videos from fellow travel nurses not only do you feel connected, but to also see that you are not alone in your positions now.
If you are a new travel nurse or looking into becoming a travel nurse:
Being a travel nurse can be stressful. You are moving every 13 weeks and starting new jobs at the same time. Leaving people you have come to know and love at this pace as well. Add in being away from family and friends, and it can be hard to find ways to relax or de-stress. We have put together some relaxation tips for travel nurses to help you on your journey.
Autonomous sensory meridian response (ASMR)
According to Oxford, ASMR “is a feeling of well-being combined with a tingling sensation in the scalp and down the back of the neck, as experienced by some people in response to a specific gentle stimulus, often a particular sound.” ASMR can be triggered by things like paper tearing, scalp massages, or whispering voices. These are not the only things that can trigger ASMR. However, these are common ones. If you would like to find an ASMR for yourself, YouTube is a great place to search.
If you have the means, you could pay to have a massage, a facial, a manicure and/or pedicure, your hair done, or even go to a spa for numerous treatments. However, you do not have to go out and spend a ton of money on treating yourself or pampering yourself. You can buy some refreshing candles and give yourself a manicure or pedicure at home. If you want a facial for less money, go to the store and buy either a spread-on face mask or a face sheet mask. Pampering yourself does not have to be expensive. There is always the option of buying a massage chair/insert to add to a chair for those traveling. These are just a few ways you can treat yourself to help relax your body and mind.
Take a Hot Bath
Taking a hot bath may not be everyone’s “cup of tea”, however, it is a great way to relax and reduce stress. Bathing stimulates blood circulation and helps calm the nervous system. Another perk is it can relieve common aches and pains. Which can be common working such a strenuous job like nursing. Also, if you have trouble sleeping at night try taking a bath right before bed. You may find that washing in the shower first and then taking a bath after is more relaxing. As many do not feel as clean after a bath as with a shower.
Laugh
This may seem a little strange. However, laughter really does help to relieve stress, which in turn relaxes us. Laughter has many benefits.
A good laugh has great short-term effects. When you start to laugh, it does not just lighten your load mentally. It actually induces physical changes in your body. Laughter can:
Stimulate many organs. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs, and muscles, and increases the endorphins that are released by your brain.
Activate and relieve your stress response. A rollicking laugh fires up and then cools down your stress response, and it can increase and then decrease your heart rate and blood pressure. The result? A good, relaxed feeling.
Soothe tension. Laughter can also stimulate circulation and aid muscle relaxation, which can help reduce some of the physical symptoms of stress.
Laughter is not just a quick pick-me-up, though. It is also good for you over the long term. Laughter may:
Improve your immune system. Negative thoughts manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity. By contrast, positive thoughts can release neuropeptides that help fight stress and potentially more serious illnesses.
Relieve pain. Laughter may ease pain by causing the body to produce its own natural painkillers.
Increase personal satisfaction. Laughter can also make it easier to cope with difficult situations. It also helps you connect with other people.
Improve your mood. Many people experience depression, sometimes due to chronic illnesses. Laughter can help lessen your depression and anxiety and may make you feel happier.
The way you choose to laugh is totally up to you and what you find funny. You can search for funny videos on YouTube, Facebook, or even Instagram, watch your favorite comedic movie or show. There are so many ways to find laughter.
We hope that these relaxation tips have helped you at least get started on your journey for relaxation. Do you have any relaxation tips to share? Comment them below.
If you are a new travel nurse or looking into becoming a travel nurse:
Today’s reality looks drastically different than it did just
weeks ago. With healthcare professionals racing to the front lines to assist
with the current global health crisis, stress management is more important now
that it ever was before.
Day after day, we see healthcare providers around the world
risking their lives to keep us safe. And while we are thankful for their
commitment, we know that this can take an immense toll on physical and emotional
wellbeing.
While stress is unavoidable, finding the right strategies for coping with stress in these times of uncertainty will make you and the people around you stronger.
Practice positive self-care techniques
Working in healthcare, you often prioritize your patient’s
health and wellness over your own. It’s important to realize that it is not
selfish to take care of yourself. Setting boundaries and taking breaks when you
need to will only help you in the long run. You can’t continue caring for your
patients if you don’t take care of your own physical and mental health.
Practicing self-care is critical for fighting stress and avoiding burnout. Make a list of positive coping techniques to use in times of high stress. For some, this may be exercise, meditation, or watching a funny movie. Find strategies that will work best for you.
According to the Centers for Disease Control and Prevention (CDC), it’s important to develop healthy habits that will support your overall wellbeing. Take care of your body with the following strategies:
Meditate and practice breathing techniques
Stretch
Eat healthy, well-balanced meals
Exercise regularly
Get adequate sleep
Drink plenty of water
Limit caffeine and use of alcohol
Turn off the news
With a 24-hour news cycle, it’s all too easy to spend our
free time consuming the relentless media coverage on the pandemic. Hearing
about the problems we face today repeatedly can be distressing. So how can we
protect our mental health? We need to disconnect.
This will look different for everyone. Maybe you need to
choose one day of the week to completely turn off the news and close your
social media. Or, maybe you will choose to only consume the news during a
specific time of day. Make sure to set boundaries for yourself.
While you’re offline, dedicate this time to doing the things
you love, learning a new skill, or just getting some sunshine in the great
outdoors. It’s crucial for us to find the time to unwind and have a balance between
our work and personal lives in these difficult times. Remember that when you do
choose to read or share information, make sure it’s from accurate sources like
the CDC or WHO.
Write in a journal
Suppressing your emotions can lead to compassion fatigue or
even burnout. Journaling is one of the best outlets for these emotions. Start a
journal and put your thoughts and feelings down in words. You may find it
beneficial to log your exercise, track eating habits, or set daily routines and
goals. Writing in a journal can help you better understand your emotions and
the patterns of what causes your stress.
Stay connected with your loved ones
No one can get through this crazy world on their own. If
you’re feeling overwhelmed and think that stress may affect your ability to
care for your patients, ask for help. Now is not the time to stop communicating
with others.
Talk to the people you trust such as friends, teammates, or
loved ones about your experiences and feelings. The people closest to you will
provide a sense of comfort in these challenging times. Staying connected is
even more important as we continue to isolate ourselves.
What are some of the strategies you use when coping with stress and burnout? Share with us in the comments below!
You are working harder than anyone in the world right now, and you are working on behalf of the greater collective. Thank you for your compassion, for your ability to do 15 things at once, for your clinical skills, expertise, and warm heart. Thank you for sacrificing so much from your life to provide care and to advocate for those most in need. I want to thank you for showing up shift after shift. Thank you for being the cornerstone of medicine and now for being the cornerstone of our global fight against COVID-19.
I am here to advocate for you and remind you that your needs are equally as important of the patients and family members that you care for. To encourage you to take good care of yourself because now more than ever we need you to be working at your best. I am here to offer six recommendations and ways you can prioritize your needs during this global pandemic.
1. Gratitude
Make time for gratitude. Give thanks for all you have. Make your gratitude practice your own. You could practice before you go to bed and state five things you are grateful for out loud, or you could start your day by giving thanks and writing down them in a journal, or in your note app on your phone. Try to incorporate gratitude into your shift and give thanks while you wash your hands/ or sanitize them throughout the day. Practicing gratitude will increase your mindfulness, and practicing mindfulness will increase your gratitude. The two are directly linked.
2. Practice Mindfulness and Meditation
Mindfulness is being fully present in this moment. Being present in the moment and accepting what it is rather than trying to change or resist. Mindfulness is learning to observe your thoughts, acknowledging them and then letting them go. Seeing your thoughts and emotions like clouds in the sky, you see them and then they pass by. There are many different ways to practice mindfulness.
A Mindfulness practice you could try is taking a walk outside, and completely submerging yourself in the area you are walking through. Take your time to notice each step, engage all of your senses; hear the birds, feel the breeze, smell the grass, taste the spring air and see everything that you pass by. Another way to practice mindfulness is to connect to the breath. Find a comfortable seat, and begin to notice your inhale and exhale. Without judging the breath, just begin to become aware of it. Where do you feel the breath the most? Maybe you feel it in your chest, or maybe you feel it more in the belly. Not trying to change anything, simply become aware. Connecting to the breath is a tool that is always available to you, no matter where you are, your breath is life.
Meditation is another way to practice mindfulness.
Meditation is concentrating on one point without effort for an extended period of time. Learn to sit in silence with yourself. Different types of meditations will be better for different people. One example of a meditation is Metta Meditation or Loving Kindness meditation.
The meditation has three parts, first, you focus on cultivating feelings of love and kindness for yourself, then for someone you deeply care for and lastly for all of humanity, for all beings.
Find a quiet place and take a comfortable seat. Relax the face, the neck, and shoulders. Let your spine grow long. Silently to yourself say “May I be filled with loving-kindness. May I be well, peaceful and at ease, and be truly happy.”
Now think of someone you love and adore. Picture their image in your mind now. Silently to yourself say to this person… “May you be filled with loving-kindness. May you be well, peaceful and at ease and be truly happy.”
Now imagine your community, country and all of humanity. Visualize the entire human race in your mind. Silently in your mind send love and kindness to all of humanity by stating “May we be filled with loving-kindness. May we be well, peaceful and at ease and be truly happy.”
Feel love and kindness radiating from your heart center. Take a deep breath in and a deep breath out. When you feel ready begin to bring your attention back into the room.
Different meditations serve different purposes and will be beneficial depending on your needs. Explore the different types of meditations, play around using different apps, study with different teachers and see what works for you! Once you find a style or school you like, stick with it and become an expert!
3. Movement
On the days you are at work your body is in constant motion and working hard. When you get home, the thought of moving your body any more can seem daunting, almost laughable. Help your body recover from the strenuous day by stretching for five minutes. You could do simple yoga movements or Tai Chi. Or if you prefer, invest in a small massage tool or roller to help release areas of tightness and increase circulation to muscles that have been overworked.
On your days off use more vigorous types of exercise to help bring clarity to a busy mind, to flush out toxins from the body, and to increase mood and immunity. You might also find that you crave movement after working an overwhelming shift. Going for a run or doing 30 minutes of cardio may be what your body needs to get the adrenal from the shift out of the body.
4. Journal
If you find you are unable to let go of a conversation you had with a family member of a dying patient, or you are playing a scene or repeat in your head, grab a pen a journal and write it down. Start at the top of a new page and set a timer for 5 minutes. Write down the phrase…“I feel…” and then start writing, don’t stop until the timer goes off. Write whatever comes into your mind, even if it doesn’t make perfect sense or sound correct, write it down. This is called stream of consciousness journaling. Journaling can be very therapeutic and is another way to process the events and emotions of the shift. As nurses we are constantly assessing, caring for and looking after others’ needs. Make time to connect to your needs and feelings.
5. Nutrition and Hydration.
Don’t forget to drink water! Hydrate yourself. Create a new habit, drink water every time you sit down to chart or every time you turn a patient. Link the behavior of drinking water to something you do on your shift to make it second nature. For the love of God don’t go an entire shift without using the bathroom. If you are, you are not well hydrated. When we are dehydrated we are more likely to crave salty food and become lethargic. Staying well hydrated will encourage you to pick nutritious foods. Nutrition is what fuels the body and makes it work. Your body is a temple, treat it as such. Food can prevent or promote disease and infection. The choice is yours. Make your health a priority by focusing on your nutrition and hydration.
6. Create a Morning and Nightime Routine/ Ritual
Routines act as anchors in times of crisis. During this time of great uncertainty and increased pressure, rituals can help you feel grounded, and create a sense of stability and support.
To develop a morning ritual think of something that brings you joy or inner peace. Something that you can do for yourself, that you will be able to do every morning before you start your day, or your shift. Pick something that is healing and healthful for you. How do you want to start your morning/day/shift?
You will know best what morning ritual will be most beneficial for you.
Here are some examples though for you to get an idea.
lighting a candle and drinking a cup of hot water, set an intention for the day while watching the candle burn
Read one quote from a book of inspirational quotes and then reflect on it in a notebook
Play music and dance
Play a guided meditation and rub an essential oil blend on your neck
Once you decide what your morning ritual will be, commit to it and make it a top priority! Your morning ritual is sacred and special. Remember this is something that you are doing for yourself.
How you end your day is just as important as how you start it.
Unwind from your shift and develop a sleep ritual that will help your body get out of your sympathetic nervous system and help it transition into your parasympathetic nervous system. Give yourself time to transition from work to home, from home to sleep. Involve the senses, get rid of harsh, overhead lighting. Use smells and sounds to help elicit a sense of calm and relaxation. Connect to your body and get out of your head through movement or the breath.
Here is one example of a nighttime ritual you could use.
Stop using electronics 2 hours before you go to bed. Turn off your notifications and alarms. Set your electronics outside of the bedroom.
Dim the lights, and draw the curtains shut. If you don’t have curtains look into easy DIY blackout curtains or use an eye mask.
Make a sleep time playlist of your favorite songs or play calming music
Boil water and make a cup of hot tea or hot water.
Light a relaxing candle or turn on a diffuser with calming essential oils in your bedroom, so when you get into bed the room smells beautifully
Stretch/roll out on a foam roller
Get into bed and read a book
Practice a mindfulness technique: breath in for 4 seconds, hold the breath for 2 seconds, exhale for 8 seconds. Repeat. Continue this breath pattern for several cycles of breath.
Whatever your sleep routine becomes, be consistent, perform your ritual every night. Aim to get 8-9 hours of sleep each night. Try your best to keep your sleep routine and times of waking and going to bed consistent.
These are my recommendations. This is my gift to you, an invitation to make time for yourself and to prioritize your needs. It will not come easy, it will take intention and repetition. The hospital environment and temperament of nurses will lead you to believe you are being selfish. Making time for yourself is not being selfish, this is filling your cup up before you fill someone else’s. Don’t let yourself hit empty. Take care of yourself, take good care of yourself first, and then you can continue on and save the world.
As a nurse, you are one of the country’s most important resources right now. There’s still a lot we don’t know about the coronavirus. It’s very likely that protocols will change, supplies will dwindle, and your service will be more in demand than ever. But that’s pretty much par for the course for nurses anyway, right? Regardless, staying healthy mentally and physically is more important than ever.
Read our 8 tips for nurses treating patients with COVID-19.
1. Keep your immune system up.
This is a no-brainer, but an important one.
Take your multivitamins, eat balanced meals, and avoid sugar when you can.
Taking every precaution to avoid coronavirus is important —but being sidelined by the common cold
you won’t help either.
2. Don’t mentally isolate. Find support in your fellow nurses and coworkers.
Whether you are a travel nurse or full-time
employee, create a buddy system with your team. Monitor stress in your fellow
nurses, and create a safe space to speak up if you need it.
3. Know the signs of burnout.
Recognizing irritability, frustration, and
exhaustion as burnout in yourself or other nurses can help catch mistakes. Monitor
each other’s workload and recognize opportunities to help each other out. Most importantly, it’s not selfish to take
breaks and oftentimes necessary.
4. Acknowledge tough moments, but also wins.
Support each other and your achievements,
no matter how small.
5. Take breaks from media coverage of coronavirus and social media.
Right now it feels like COVID-19 news
changes by the second. Because it kind of does! For your own wellbeing and
sanity, step back from social media, or put time limits on when you go on or
for how long. Leave FOMO at the door for a while. Chances are there will be
completely new information by the time you log back on later anyway.
6. Establish healthy stress relievers.
Another no brainer, but one of the most
important right now. Meditate, practice yoga, learn the ukulele, whatever it is
that you love to do and provides a sense of calm.
7. Stay confident in your experience and have perspective.
You’ve likely seen much worse than a
respiratory disease like COVID-19. And you’ve likely been exposed to contagions
much worse than it too. This is the job you know how to do. Remember to stick
to your experience and know-how. You got this, and the world is behind you.
8. Work with a reliable nurse staffing company or a hospital you trust.
There are a lot of things up in the air right now. Your safety, security, and wellbeing if you contract COVID-19 should not be one of them. For example, Fastaff Travel Nursing provides housing stipends and quarantine pay, should their nurses need it. Working with a company that has your best interest in mind will help you focus on the task at hand – saving lives.
We hope you found these tips helpful for staying sane and healthy while treating COVID-19. Do you have any tips for fellow travel nurses on staying sane while treating COVID-19? Comment them below.
