If you’re a nurse who feels physically, emotionally and mentally drained from the stresses of your job, you’re not alone. 2024 Nurse Salary and Work-Life ReportFifty-nine percent of nurses said they had experienced burnout in the past two years, and 54% said they had experienced long-term stress.
Fortunately, meditation and mindfulness can be powerful tools in the fight against burnout. Mindfulness has been shown to reduce stress and anxiety, improve focus, and improve overall mental and physical health. Meditation can also improve sleep, reduce anxiety and depression, and reduce stress by increasing self-compassion.
Understanding Nurse Burnout
Nurse burnout is common but not inevitable: working long hours, caring for sick and vulnerable patients, not receiving support and neglecting self-care can all lead to a chronic state of stress.
Recognizing the early signs of nurse burnout, identifying sources of stress, and prioritizing mental and physical health can help implement strategies to avoid burnout.
Mindfulness is paying attention to your thoughts, feelings, physical sensations, and environment in the present moment. This practice can help nurses avoid burnout by quieting the mind, reducing stress, and improving focus.
If you’re not sure how to get started, there are plenty of resources available to help you master mindfulness, breathing exercises, and other strategies.
Although the terms “mindfulness” and “meditation” are often used together, mindfulness can be practiced without meditation or they can be practiced together, complementing each other.
Practical Tips for Incorporating Meditation and Mindfulness
Mindfulness is a practice that even the busiest nurses can incorporate into their daily lives. For example, mindful.org offers several daily mindfulness practices that can be done in just a few minutes.
One such technique is the STOP practice, also known in medicine as the doorknob practice. It’s a technique you can use to calm yourself down during the day when you feel stressed. On the mindful.org website, Mark Bertin, M.D., a pediatrician, mindfulness teacher, and author in Pleasantville, New York, recommends using the following steps the next time you enter a patient’s room or meeting:
sa: Stop what you’re doing.
Ta: Take a few breaths.
oh: Observe and see what is going on around you.
PA: Be intentional about how you choose to proceed. Ask yourself, “What is the next most skillful thing I can do?”
If you don’t have much time to practice mindfulness or meditation, that’s okay – start with short, manageable sessions – even five minutes can make a difference – and then gradually increase the time as you get more comfortable.
- Mindful breathing: Practice mindful breathing. Focus on your breathing, observing your inhalation and exhalation without trying to change it. You can do this exercise during your break or even while working at the nursing station.
- Guided MeditationTake advantage of smartphone apps like Headspace, Calm, and Smiling Mind, as well as YouTube videos that offer guided meditations tailored specifically to nurses and other healthcare workers who want to promote stress relief and relaxation.
- Mindful Moments: Incorporate mindfulness into your daily activities. Pay full attention to what you are doing, whether it be washing your hands, keeping records, or interacting with a patient.
- Create a meditation spaceIf possible, have a quiet place at home or work where you can meditate without being disturbed. A calm environment will increase the efficiency of your meditation.
- Join the group: Practicing with others can give you motivation and support. Find a local or online meditation group or class.
- Practice Schedule: Set a specific time each day for meditation and mindfulness. Consistency is the key to getting the most out of it.
- Use reminders: Set reminders on your phone to encourage mindful moments throughout the day – short breaks to check in with yourself and your surroundings.
What’s stopping you?
Incorporating meditation and mindfulness into a busy nursing schedule can be difficult. Here are some strategies to make it a daily habit:
- Micro Meditation: Take a short break to practice mindfulness – even a minute of deep breathing can help.
- Mindful WalkingTurn your walks into mindfulness exercises. As you walk around your unit, focus on the sensations you experience as you walk, the air on your skin, and the sounds around you.
- Incorporate it into your daily life: Incorporate mindfulness into your daily activities, for example by practicing mindful listening when talking with patients or colleagues.
- Recommend a break: Try to take regular breaks during your shift. Use this time to step away from stressful situations and practice mindfulness.
In a profession that demands so much, taking time to look after your physical, mental, and emotional health, even if just for a few minutes a day, is paramount. Mindfulness and meditation can help in that regard, combating nurse burnout and helping you stay balanced and passionate about patient care.
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