5 Ways to Recharge This Summer

5 Ways to Recharge This Summer

As rates of COVID-19 infections continue to decrease and rates of vaccinations continue to increase, nurses will hopefully have a summer that gives them time to recharge and rest.

If you’re able to take some time to rest and recharge over the next couple of months, you’ll want to think of the best ways to take advantage of time that will help you. You’re likely still reeling from a year of work levels and stress that you probably hadn’t experienced before. Warmer weather and longer days lend themselves naturally to inviting less rushing, and more time to do what is good for you.

Here are a few ideas to get you thinking about how to feed your soul and start to recover from 2020.

Start with Gratitude

Today is Memorial Day and honoring those who have given their lives for our country inspires a deep well of gratitude. If you or a loved one has served the nation through military service, you deserve enormous thanks for all your sacrifice. And for anyone who has lost a loved one, the nation will never forget their bravery and dedication to defending the freedom we all enjoy.

Rest, Rest, Rest

Sleep is important for every part of your body, but when you’re under immense stress, it’s often hard to come by. If you have trouble sleeping, worrying about your sleep difficulties can make it worse. This summer, focus on getting rest. Read a book or listen to your backlog of podcasts in the park or in the cool air conditioning of a library. Binge watch Netflix, meditate, and don’t underestimate the power of a well-timed nap (just keep it short so it doesn’t interfere with your regular sleep).

 Change Your Scenery

Several days each week, try to spend some time in nature for restorative mental-health benefits. Take a trip to the ocean or a lake, visit a nearby park or forest, or hike a mountain on a day off. A day trip is great, but even spending a 15-minute break outside can help. Or you can focus on your living space and give it a reboot. A coat of paint in a soothing color, pillows you can sink into, new plants or fresh flowers–all of these small changes can give you a lasting sense of renewal.

Make Plans

When your schedule is so busy that you can’t think straight, trying to plan for one more thing might seem counterintuitive. But making plans to do something you enjoy, like a vacation, a day  trip, or a get together with family and friends can give you a real boost. And studies show that taking a vacation can make you a more resilient and better employee. Time to disengage and disconnect from the stresses of work is like pushing a reset button to recharge your energy.

Help Others

As a nurse, you help other people all day long, but taking a different approach to service makes you feel more connected to your community. Offer help that isn’t related to healthcare–participate in a clean-up day in your neighborhood, plant flowers with a community group, help out in a shelter, cook food for a family in need, walk your neighbor’s dog after their surgery, offer to help distribute groceries at a food pantry, or commit a few hours to a cause you are passionate about. If you have family, get them involved.

The pandemic isn’t over and flare ups are likely to happen again. If you’re able to hit pause this summer, even for an afternoon, the benefits can help recharge your mental and physical health–and you’ll enjoy yourself in the process.

5 Heart-health Hacks

5 Heart-health Hacks

February celebrates heart health, but it’s not always easy to make all the best choices for your heart. Try any of these five heart health hacks to get started on a good path to better cardiac health.

1. Treat Yourself

Proper diet is essential to a heart-healthy lifestyle, but that doesn’t mean your food can’t feel decadent. Reducing fats, especially saturated and trans fats, is a given, but so is making sure you’re getting enough fiber, vitamins, and antioxidants. But a heart-healthy diet doesn’t have to be boring or bland. Experiment with spices and flavorings to add some variety. And while a banana split or a wedge of triple-chocolate cake isn’t going to do your heart any good, a few chocolate covered strawberries can satisfy your sweet tooth without overloading your heart.

2. Floss Your Teeth

Heart health depends on lots of protective behaviors, not just intense exercise. Daily flossing has long been known to be a protective action you can take to keep your mouth healthy, but does it also protect your heart? In general, periodontal disease may raise the risk of heart disease and may interfere with proper heart valve functions. Because gum disease can trigger inflammation, and inflammation is tied to heart disease, brushing and flossing every day can help you keep problems at bay and may give your heart extra protection. You get a lot of benefits from just a few minutes of effort.

3. Zone Out

Meditation is known to help bring down stress and reduce inflammation-triggering cortisol. But lots of people think of meditation as something that requires time they don’t have. What if you think of meditation as zoning out, but with a focused mental health purpose? When you walk, focus just on the feel of your feet hitting the ground. Listen closely to the noises outside or to the notes in a favorite piece of music. Watch a movie or read a book that engrosses you. Do something you so enjoy that time slips away. Getting into that kind of quiet state helps your heart reap some important benefits of restorative calm.

4. Stretch Your Legs

Something as easy as stretching, and stretching your legs in particular, can help with heart health. Some studies have shown that a regular, easy routine of stretching your legs can help keep arteries more flexible which improves blood flow. When the vascular system is in better shape, your cardiac health is going to benefit. Incorporate a routine of stretching your legs every day.

5. Laugh a Lot

From relieving your stress to increasing blood flow to upping your oxygen levels, laughing is serious business when it comes to your heart health. And while the weight of the pandemic might make laughing less easy to come by, it is worthwhile to seek it out. In this digital era, finding a funny video of silly animals or watching 10 minutes of a favorite comedian is easy enough. You can also check in with your funniest friend or even join a group that laughs on purpose—there are laughter clubs that do just that. Don’t wait for the laughter to just happen—make it happen for your heart health.

Celebrate, and Protect, Your Heart Health

Celebrate, and Protect, Your Heart Health

Long known as a month filled with valentines and heart-themed decorations, it’s no wonder that February was chosen as the month to highlight heart health.

The February 2021 celebration marks the 57th annual American Heart Month, and spotlights women’s heart health with a “Heart to Heart: Why Losing One Woman Is Too Many” campaign. In a time when one in three women are diagnosed with heart disease annually, this important month is a time when nurses can check their own heart health and strive to be a resource and help provide patients with accurate and timely information about heart disease.

The American Heart Association stresses the immediate need for information about heart health because of COVID-19’s direct impacts on the cardiovascular system.

As always, people can take lots of steps to keep their hearts healthy and can, in fact, prevent or mitigate a great number of serious heart disease cases. A healthy lifestyle can make a huge difference in heart health and even moderate steps can have significant impact. You don’t have to be a marathon runner to have a strong heart, and it’s important to talk about small lifestyle changes with patients so they feel like they can make a difference in their own health.

What works? According to the American Heart Association, adopting a healthy lifestyle includes

  • not smoking,
  • maintaining a healthy weight,
  • controlling blood sugar and cholesterol,
  • treating high blood pressure,
  • getting at least 150 minutes of moderate-intensity physical activity a week, and
  • getting regular checkups.

And other habits can be just as important for keeping your heart in top shape. Getting enough sleep, keeping socially active with friends and loved ones, and trying to reduce the impact of stress with stress reduction practices (whether that’s a hobby or talking to a professional), all play a part in keeping your heart strong. And everyone should know the symptoms of heart attack or stroke.

Beyond lifestyle changes, do some sleuthing and find out as much as you can about your family’s heart health history. As genetic components can predispose certain families to heart disease, knowing if anyone in your family has had or currently has high blood pressure, a history of heart attacks or strokes, heart valve problems, or heart failure, can help you determine if you’re at a higher risk. It’s especially important to know the ages of these diagnoses as a family history of early heart disease can help guide your own testing and monitoring decisions.

Cardiovascular nurses treat patients with heart disease and often act as a great resource for patients. As they walk patients through their diagnoses and treatment, they are also able to help connect patients and families with other resources including nutritionists, physical therapists, support groups, and other specialists.

The Preventive Cardiovascular Nurses Association (PCNA), believes that prevention is essential in beating heart disease and so offers plenty of heart health resources for nurses. They have handouts for nurses to give to patients to help with everything from peripheral artery disease to diabetes to hypertension. PCNA also offers free resources for health care providers to help improve their practice with additional information around improving communication, a stroke prevention guide, or a cardiovascular risk provider tool.

Heart health impacts everyone and so keeping your patients informed can help them get to a healthy place. And paying attention to your own heart health can help you keep heart disease at bay.

Need Immediate Stress Relief? You’re Not Alone.

Need Immediate Stress Relief? You’re Not Alone.

Almost any nurse knows 2020 can’t be compared to any other point of time they have lived through. And 2021’s progress is in sight, but it’s slow going getting there. Vaccines are on the horizon and some nurses have even completed both doses, but hospitals are still seeing more patients than they can sometimes handle and the new strains of COVID-19 bring the threat additional surges. Nurses are seeking short bursts of stress relief to combat the burnout they are feeling.

The COVID-19 pandemic has left a path of devastation few are equipped to deal with physically, emotionally, or spiritually. As front-line workers, nurses bear the brunt of overwhelming stress, grief, and exhaustion. Stress relief is a priority, but hard to come by for most nurses.

Minority Nurse recently spoke with Crystal Miller RN, past president of the Infusion Nurses Society (INS) about the ways nurses are just trying to get through these times when days blur together and overtaxed is the normal state.

The emotional toll on nurses can’t be overlooked, she says. “Anyone in health care has been impacted,” says Miller. “Even if it’s not every shift, it has challenged us emotionally.” Nurses, who are problem solvers by nature, aren’t always able to find a solution, let alone the best solution, out of many choices. “The patients are so so ill and you can effect only so much change,” she notes.” And it’s not necessarily for a positive outcome.”

Maintaining a patient connection is now a hard-to-grasp process, but Miller says her team makes  a significant impression in any way they can. “We’ve been put to the test in so many ways,” she says. “Making sure we have eye contact –that’s pretty much the most impactful contact we can have right now.”

What else helps? Miller offers a few suggestions based on her conversations with other nurses.

Talk to a Professional

“It’s about more than us and the care we provide and the equipment we use,” says Miller. “It’s about us being emotionally resilient and maintaining our mental health.” Miller, who has spoken or interviewed many nurses who are fighting back tears, says the hurt and the pain nurses are feeling is so dominant. With her own team, she tries to promote the use of employee assistance programs that offer counseling services and encourages that resource. “Sometimes it’s better to talk to someone who doesn’t work in health care and gives you a new perspective,” she says.

Find a Distraction

From watching quick and easy-to-digest TikTok videos to feeding the birds to deep breathing—finding something fast to calm you or make you laugh is valuable. And don’t worry how silly it might seem to others—you need relief and an immediate escape. If a few bursts of cat videos or watching reality TV or breaking out in song and dance help you, then just do it.

Try Journaling

“I can’t stress journaling enough,” says Miller. Again, you’re not going for profound entries. You can write that today was a horrible day and just get that out. Or you can write that out of the horrible day your coffee was perfect and you’re grateful for that one thing.

Find Your Own Soothing Habit

“One person I know grounds herself before her next patient interaction,” says Miller. She touches the door or doorframe before entering the room as a way to say “I am going to see someone else now.” The purposeful action provides a divide between the experience she just had and the one she is beginning.

Acknowledge Your Limits

“Right now, most of us are of the mindset of work, go home, go to bed,” says Miller. “We are so tired.” Still, the grinding workload doesn’t mean nurses have lost their legendary spirit that keeps them going even when things are bleak. “At the end of the day, we just try to enjoy moments of levity when they present themselves and however they present themselves,” says Miller. “And chocolate goes a long way in my book.”

Navigating a Toxic Work Environment as a Nurse

Navigating a Toxic Work Environment as a Nurse

There’s no questioning the difficulty of a career as a nurse. You may have to work long hours, deal with a variety of patients each day, and spend most of the time on your feet. You also have to deal with the risk of things like patient violence or the general sadness that comes from losing a patient you’ve been working with. But, nursing can be an incredibly rewarding career when you’re in the right work environment. A toxic work environment, however, is a different story. It can make getting your job done feel nearly impossible. If you come home each day feeling absolutely drained, and perhaps even frustrated or helpless, you might be dealing with a harmful environment at work.

So, how can you know what a toxic work environment looks like? What are your rights, as a nurse, to a healthy environment, and what can you do to make sure those rights are upheld?

What Does a Toxic Work Environment Look Like?

As a nurse, you probably already understand the importance of being able to adapt to different work cultures. If you’re not sure how to learn more about a specific culture or atmosphere within a workplace, there are a few things you can do to get a feel for it quickly, including:

  • Watching and learning from others
  • Asking questions
  • Staying transparent

The more you observe and the more questions you ask, the easier it can become to see if you’re dealing with an unhealthy work environment. Bear in mind that if you don’t like your job or you’re not satisfied with your work, that doesn’t automatically mean you’re in a toxic environment. You may need to try a different career path. But, toxicity in the workplace is very different. You can recognize it through some of the following signs:

  • There is an overall lack of communication
  • There are cliques, exclusions, or groups
  • The workers aren’t motivated to do their jobs
  • Growth is discouraged
  • Everyone is burnt out

Finally, there’s nothing wrong with going with your gut. If you get a “bad” feeling about your workplace, even if you can’t quite put your finger on it, don’t ignore those feelings.

How Can It Affect You?

A toxic work environment is more than just an inconvenience. It’s more than just something to “trudge through”. In fact, an unhealthy work environment can contribute to a variety of physical and mental health issues. Some of the most common problems include:

  • Fatigue
  • Upset stomach
  • Heart issues
  • Muscle aches
  • High blood pressure

The toll on your mental health is nothing to take lightly, either. You might find yourself constantly feeling stressed and overwhelmed at work. It doesn’t take much for that to carry into your home life if you can’t let the feelings of the day go when you walk in the door. That constant feeling of stress can lead to mental health conditions like anxiety, or even depression. As that continues, you may end up needing to get extra help just to deal with those conditions.

Working every day in a toxic environment can wear you down. So much so, that it can even weaken your immune system, making it easier to get sick. As a nurse, you know the importance of taking care of your mind and body. If you don’t make self-care a priority, it could impact your personal life in a negative way. Your work environment shouldn’t be the thing that compromises your health.

How to Find a Healthier Environment in Your Field

If you find yourself in a toxic work environment, the best thing you can do is leave. An environment that large isn’t likely to change, even if you address the issues. You need to prioritize your needs when it comes to your career and your overall well-being. But, leaving a job isn’t always easy if you need the income.

Waiting to leave until you have another job lined up is always a safer option. Or, you might consider going a more nontraditional route with a remote job. Remote jobs allow you to work from home (or anywhere!), eliminating everything from toxic employees to negative patient interactions. Working remotely can help to reduce your stress levels and offer more flexibility.

Obviously, not all nursing jobs are able to be done remotely, but there are some that will allow you to work from home while still caring for others, including:

  • Clinical appeals nurse
  • Health informatics
  • Nursing instructor
  • Nurse auditor
  • Telephone triage nurse

Some larger hospitals and even national health care groups are always looking for nurses who can work remotely and fulfill these needs. These particular jobs might be different from what you’re used to, but that could be exactly what you need to break free from a toxic environment. In doing so, you can learn to enjoy your work again, and find fulfillment in helping patients while taking care of yourself, too.

Raising Awareness About Glaucoma

Raising Awareness About Glaucoma

Although more than 3 million people in the United States have glaucoma, awareness of this eye disease, how it starts, and how it progresses isn’t widespread.

The Glaucoma Research Foundation says January’s Glaucoma Awareness Month, can help people become more knowledgeable about this disease. Glaucoma can eventually lead to blindness, but obvious symptoms of it are almost nonexistent. For that reason, glaucoma is known as a silent or sneaky disease.

According to the American Academy of Ophthalmology (AAO), glaucoma is a leading cause of blindness in people over 60. The disease causes fluid to build up in the eye which can damage the optic nerve and cause irreversible damage. The disease has some hereditary traits, and it can affect one eye but not the other.

The good news is if glaucoma is caught early, significant damage can be prevented, saving the patient’s eyesight. Regular eye screenings are vital to finding the pressure buildup in the eye, so if any patients have a history of glaucoma in their family, they should be aware of how important these screenings are. According to The Glaucoma Foundation, age alone is also a risk factor, and glaucoma is more commonly found in people over age 40 rather than those in younger groups.

There are other risk factors to be aware of. Preexisting conditions including high blood pressure, diabetes, an eye injury, long-term steroid use, and nearsightedness can predispose someone to glaucoma. In addition, those of African, Hispanic, Latino, and Asian descent have an increased risk of developing one or both of the two types of glaucoma—angle-closure glaucoma or normal tension glaucoma.

If you or any of your patients notice any vision changes, it’s wise to consider the possibility of glaucoma. By the time symptoms develop, some damage has occurred, so it’s essential to get any symptoms checked early. Things to look for include any blurred vision, cloudy or dark spots in the field of vision (including peripheral), eye pain, or even headaches.

According to the American Glaucoma Society, treatments for this eye disease include anything from medications and eye drops to reduce the swelling in the eye caused by fluid buildup. Advanced cases may require surgery to help drain the excess fluid in a permanent manner. This can include a laser surgery to improve the drainage capability of the eye.

With treatment, eye damage can be slowed, but some low vision can still happen, even if the final result isn’t blindness. People need to learn how to live with the disease and manage the resulting symptoms as much as possible. Working as a team with a good ophthalmologist can help, but the patient’s entire medical team can also act as a resource and support for managing glaucoma for the long-term.

As a nurse, you can help patients become aware of this disease and the risks associated with it. And in your personal life, you can help your family and friends, as well as yourself, keep up with screenings to catch any early signs of the condition.

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