{"id":587,"date":"2020-04-06T19:35:57","date_gmt":"2020-04-06T19:35:57","guid":{"rendered":"http:\/\/localhost\/blog\/?p=587"},"modified":"2024-04-15T12:46:57","modified_gmt":"2024-04-15T19:46:57","slug":"10-mental-health-tips-for-nurses-during-the-covid-19-outbreak","status":"publish","type":"post","link":"https:\/\/medely.com\/blog\/10-mental-health-tips-for-nurses-during-the-covid-19-outbreak\/","title":{"rendered":"10 Mental Health Tips For Nurses During the COVID-19 Outbreak"},"content":{"rendered":"<p>During a time that may feel out-of-control for many nurses, it\u2019s important to take control of our mental health and try our best to focus on self-care when away from work. You owe it to yourself to intentionally control how you spend time away from work and where you place your thoughts in-between shifts.<\/p>\n<p>After returning home from work, most nurses must quarantine themselves, giving them few outlets to deal with the heavy mental load required of them in the workplace.<\/p>\n<p>\u201cI\u2019m scared.\u00a0 For myself, husband, family, my coworkers. I just take it day by day. I can\u2019t do anything else but that. My husband is great, he\u2019s funny, makes me laugh. But I know in the coming weeks it will be crazier and I\u2019m scared,\u201d said Lein, a registered nurse in Los Angeles.<\/p>\n<p>It is definitely not a reassuring time for nurses. And, many of us might feel as if a tsunami of COVID-19 patients could overwhelm us at any moment. Here are eight ways to manage feelings of anxiety and overwhelm as we tackle the COVID-19 pandemic.<\/p>\n<h2>1. Take a break from COVID-19 by not watching the news or social media<\/h2>\n<p>Consider\u00a0<a href=\"https:\/\/www.wired.com\/story\/how-to-stop-coronavirus-anxiety-spiral\/\" target=\"_blank\" rel=\"noreferrer noopener\">taking a mental break from COVID-19<\/a>\u00a0information overload. Even during non-pandemic times, evidence shows the news and social media outlets can make\u00a0<a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/why-we-worry\/201206\/the-psychological-effects-tv-news\" target=\"_blank\" rel=\"noreferrer noopener\">people sadder and more anxious<\/a>, than if they didn\u2019t watch it at all. Consider finding one or two expert sources for your medical news, instead of mass consuming from several sources, which may or may not be accurate.<\/p>\n<h2>2. Video chat with friends and family<\/h2>\n<p>While much of the world is hunkering down at home, many nurses are forced to deal with fear and anxiety surrounding COVID-19 alone. This leaves our frontline workers vulnerable to depression and anxiety with few outlets for social communication.<\/p>\n<p>\u201cI feel very isolated and alone being a travel nurse hundreds of miles away from family and friends.\u201d \u2013 Brittney, RN, Chicago, Il.<\/p>\n<p>Here are some way to video chat,<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/zoom.us\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zoom<\/a>\u00a0<\/strong>can help with that. Try setting up a lunch or dinner date with friends a few times a week to stay socially connected with the outside world.<\/li>\n<li><strong>Facebook messenger<\/strong>\u00a0has video chatting capabilities.<\/li>\n<li><strong>Facetime on the iPhone<\/strong>\u00a0is also a great way to video chat.<\/li>\n<\/ul>\n<p>Studies show that face-to-face contact is more effective at\u00a0<a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/the-athletes-way\/201510\/face-face-social-contact-reduces-risk-depression\" target=\"_blank\" rel=\"noreferrer noopener\">preventing depression and anxiety<\/a>\u00a0than using email or even talking on the phone. As many nurses are unable to meet others in person, connecting through Zoom is another option.<\/p>\n<h2>3. Get outdoors<\/h2>\n<p>While many public areas are temporarily closed to the public,\u00a0<a href=\"https:\/\/www.latimes.com\/california\/story\/2020-03-20\/in-a-state-closed-by-coronavirus-parks-remain-open-to-an-extent\" target=\"_blank\" rel=\"noreferrer noopener\">most hiking areas are not<\/a>. It is possible to hike while keeping within the\u00a0CDC guidelines\u00a0of keeping at least 6 feet between yourself and others. If you can, bring someone you already live with along.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4292611\/\" target=\"_blank\" rel=\"noreferrer noopener\">A recent study<\/a>\u00a0analyzed the impact of a physical activity program on anxiety, depression, occupational stress and burnout syndrome of nursing professions. It found that after the intervention, participants reported improved perceptions of bodily pain and feeling of fatigue at work.<\/p>\n<p>Even though it might feel more natural to want to hide out at home and hibernate, getting entirely out of your element and\u00a0<a href=\"https:\/\/news.cornell.edu\/stories\/2020\/02\/spending-time-nature-reduces-stress-research-finds\" target=\"_blank\" rel=\"noreferrer noopener\">being in nature may help nurses<\/a>\u00a0shake off some work pressure.<\/p>\n<h2>4. Watch funny movies<\/h2>\n<p>Laughing is no joke when it comes to\u00a0<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress-relief\/art-20044456\" target=\"_blank\" rel=\"noreferrer noopener\">relieving anxiety and stress<\/a>. In fact, laughing has\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27439375\/\" target=\"_blank\" rel=\"noreferrer noopener\">many therapeutic benefits<\/a>\u00a0for those under extreme duress, including reducing depression, calming the nervous system, and producing oxytocin (aka the feel-good hormone).<\/p>\n<p>If you feel anxiety creeping up, stop it in its tracks by watching something so funny that you can\u2019t help but laugh.<\/p>\n<h2>5. Try free online yoga &amp; meditation<\/h2>\n<p>One study on yoga\u2019s\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3733286\/\" target=\"_blank\" rel=\"noreferrer noopener\">effect among intensive care unit nurses<\/a>\u00a0analyzed the impact of yoga on ICU coping strategies over an 8-week period. The results showed that the nurses who participated in the yoga study had a major reduction in their perceived mental pressure, as well as improved mental focus.<\/p>\n<p>Since we can\u2019t physically go to a class, try these ideas from home:<\/p>\n<ul>\n<li><strong>YouTube \u2013<\/strong>\u00a0there are lots of free YouTube videos with Yoga classes and guided meditation.<\/li>\n<li><strong>Calm \u2013\u00a0<\/strong>is a great, free meditation app with sessions lasting 3-5 minutes. It is available on the\u00a0<a href=\"https:\/\/apps.apple.com\/us\/app\/calm\/id571800810\" target=\"_blank\" rel=\"noreferrer noopener\">App Store<\/a>\u00a0or\u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.calm.android\" target=\"_blank\" rel=\"noreferrer noopener\">Google Play<\/a>.<\/li>\n<li><strong>Insight Timer \u2013<\/strong>\u00a0the awesome thing about this app is that it offers customization based on the type of meditation you need \u2013 love\/kindness, stress or mindfulness, for example. It is available on the\u00a0<a href=\"https:\/\/apps.apple.com\/us\/app\/zen-timer-meditation-timer\/id337472899\" target=\"_blank\" rel=\"noreferrer noopener\">App Store<\/a>or\u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.spotlightsix.zentimerlite2\" target=\"_blank\" rel=\"noreferrer noopener\">Google Play.<\/a><\/li>\n<li><strong>Online Therapy \u2013<\/strong>\u00a0several online resources are offering free therapy via phone, text, and video.\u00a0<a href=\"https:\/\/nurse.org\/articles\/offers-freebies-discounts-healthcare-workers\/\" target=\"_blank\" rel=\"noreferrer noopener\">Check those out here.\u00a0<\/a><\/li>\n<\/ul>\n<h2>6. Eat nutritious, immune-boosting foods<\/h2>\n<p>Nurses are great instructors on\u00a0<a href=\"https:\/\/www.mdanderson.org\/prevention-screening\/manage-your-risk\/diet.html\" target=\"_blank\" rel=\"noreferrer noopener\">how to eat a healthy diet<\/a>, but sometimes taking our own advice during times of extreme stress can be challenging.\u00a0 But what is right for patient-care, also goes for hard-working nurses, many of which are already suffering from severe burnout and exhaustion.<\/p>\n<p>Stress and immune function\u00a0<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-to-boost-your-immune-system\" target=\"_blank\" rel=\"noreferrer noopener\">are interrelated<\/a>.\u00a0 Eating the\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/foods-that-boost-the-immune-system\" target=\"_blank\" rel=\"noreferrer noopener\">right foods can help boost immunity<\/a>, especially for nurses nerve-wracked about COVID-19.<\/p>\n<p>Some of the best immune-boosting foods include,<\/p>\n<ul>\n<li><strong>Citrus fruits<\/strong>\u00a0like, oranges, grapefruit, and lemons.<\/li>\n<li><strong>Leafy green vegetables<\/strong>\u00a0like, broccoli, spinach, and kale.<\/li>\n<li><strong>Garlic<\/strong><\/li>\n<li><strong>Ginger<\/strong><\/li>\n<li><strong>Tumeric\u00a0<\/strong><\/li>\n<li><strong>Yogurt<\/strong><\/li>\n<li><strong>Zinc<\/strong><\/li>\n<\/ul>\n<h2>7. Talk to a therapist or other healthcare staff who can understand you struggle<\/h2>\n<p>Often family and friends who do not work on the frontlines of healthcare, though they mean well, have a hard time empathizing with a nurse\u2019s experience in the workplace.\u00a0 Talk with someone who understands the stresses that come with being a nurse.\u00a0 It can help you put a voice to your fear and may help you be more open to exploring helpful ways to manage it.<\/p>\n<p>Can\u2019t make it to a therapist\u2019s office? That\u2019s OK, many therapists offer video and phone sessions. There are also many mobile apps available that focus on therapy and mental health to work with your schedule.<\/p>\n<p>Here are a few online therapy apps that have great reviews,<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.betterhelp.com\/start\/?go=true&amp;transaction_id=1021848a919eca3568d9d8e09660d4&amp;utm_source=affiliate&amp;utm_campaign=129&amp;utm_medium=Desktop&amp;utm_content=&amp;utm_term=&amp;not_found=1&amp;gor=start\" target=\"_blank\" rel=\"noreferrer noopener\">Betterhelp<\/a><\/strong><\/li>\n<li><a href=\"https:\/\/www.talkspace.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Talkspace<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.e-counseling.com\/red\/breakthrough.php\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Breakthrough<\/strong><\/a><\/li>\n<\/ul>\n<h2>8. Practice gratitude<\/h2>\n<p>A little gratitude can go a long way for our mental health. Try starting every day simply saying 3 things that you are grateful for. It can be as simple as feeling grateful for your warm bed, food in the pantry and a roof over your head. The more you practice gratitude, the more you\u2019ll find things to be grateful for, even in challenging times.<\/p>\n<p>Here\u2019s an exercise you can do right now,<\/p>\n<ol>\n<li>Take a deep breath in through your nose and out through your mouth.<\/li>\n<li>Ask yourself, \u201cwhat am I grateful for today?\u201d<\/li>\n<li>Say 3 things that you\u2019re grateful for \u2013 say it out loud.<\/li>\n<li>Smile<\/li>\n<\/ol>\n<h2>9. Ask for what you need<\/h2>\n<p>As nurses, we often try to be the superheroes \u2013 packing on the weight of the world. Yes, we are nurses but, we are also spouses, parents, bread-winners, and we play so many other roles in society. Here\u2019s a warm reminder that it\u2019s OK to ask for help. Our friends and family certainly mean well when they say, \u201clet me know if you need anything.\u201d Which, of course, we don\u2019t.<\/p>\n<p>Here\u2019s a tip, make a list of things that your loved one can help you with \u2013 and, ask for help. Here\u2019s a list of things your friends and family can help with,<\/p>\n<ul>\n<li>Drop off pre-packaged meals<\/li>\n<li>Donate masks and PPE<\/li>\n<li>Stop by the store while you\u2019re at work to pick up things you need<\/li>\n<li>Babysit your children<\/li>\n<li>Send words of encouragement and support<\/li>\n<\/ul>\n<h2>10. Remind yourself, and others, that we will get through this<\/h2>\n<p>\u201cI\u2019ve seen so much negativity.\u00a0 Even from myself,\u201d says Marcus Figueroa, RN from San Diego. \u201cI want to think about the positives. I want to have a beer at the beach this summer, hopefully, without fear of getting close to people. In the meantime, have dance parties in the front room, drink that wine, paint, and play. And let\u2019s hope the experts get this under control soon.\u201d<\/p>\n<p>Self-care for nurses is more important than ever.\u00a0 Especially for nurses during the COVID-19 pandemic who have no choice but to focus on what is happening today, at this moment.<\/p>\n<p>Original post located here: <a href=\"https:\/\/nurse.org\/articles\/nurse-mental-health-selfcare-covid19\/\">Nurse.org<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>During a time that may feel out-of-control for many nurses, it\u2019s important to take control of our mental health and [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1078,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[11,4,2],"tags":[],"class_list":["post-587","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medely","category-nursing","category-nursing-guide"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Mental Health Tips For Nurses During the COVID-19 Outbreak | Medely | Build a better workforce. 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