Creating a stress management plan is a great way to be proactive when dealing with stress not only in your career but in life. Stress is a part of your job in healthcare with heavy workloads, long shifts, a lack of resources, and exposure to suffering and death, it’s normal to feel stressed or anxious.
Let’s explore some ways you can proactively manage stress from the beginning.
Have something to look forward to
In moments of hopelessness, having something in the future to look forward to can give you hope to hold onto in stressful moments. It can be something simple like having a delicious meal at home or hanging out with friends later to a nice vacation or holiday.
Prioritization
You must show up for yourself before you can show up for others. Setting healthy work-life boundaries is essential for your well-being. When someone asks for you to complete a task that is outside the scope of your job, delegate it to the proper person instead of tackling it yourself.
Take breaks for yourself, even if it’s a short 10-minute walk to clear your mind.
Sleep
Getting at least 7 to 8 hours of sleep each night is crucial. Fatigue can impair a physician’s performance and increase the risk of injury, both at work and outside of it. Inadequate sleep also affects your mood, making you more susceptible to frustration, irritability, anger, and even depression.
Exercise
Exercise is a great way to manage your stress. Exercise releases endorphins, provides stress relief, and improves your mood. Engaging in physical activity allows you to release daily frustrations in a healthy, productive way, leaving you feeling more relaxed and rejuvenated.
Pet Therapy
Those cute little animals aren’t just great companions; pets can help reduce stress! Pet ownership may not be for everybody but volunteering is another way to de-stress while also helping out your local community. You can help socialize cats, man an adoption event or take a dog for a walk; you might find yourself feeling a bit more at ease afterward.
In the Moment Breathing Exercises
Breathing exercises are an effective way to calm your mind after a frustrating event. By practicing these techniques regularly, you’ll be better prepared to use them when you need them most. Below is a list of several exercises—take the time to explore and find the one that works best for you.
This is a simple and easy technique to learn. Breathe in for four seconds, hold for four, release for four, and then repeat until you feel better.
Sit up straight, press your tongue against the back of your teeth, and exhale with a ‘whoosh’ sound. Then, close your lips and hold your breath for a count of four. Afterward, exhale slowly for eight seconds.
When you’re just starting, practice this technique a maximum of four times in a row to avoid feeling lightheaded.
Place your right thumb on your right nostril, close your eyes and breathe slowly through your left nostril. Once you’ve exhaled completely, repeat on the opposite side.
Repeat for two or more times.
Therapy
It’s important to acknowledge that there’s no one-size-fits-all solution when it comes to managing stress. Collaborating with a therapist can help you develop personalized, effective techniques to prevent and manage stress in a healthy way. By working together, you can identify the early signs of stress and create proactive strategies to address it before it becomes overwhelming, ultimately helping you maintain balance and peace of mind in your daily life.
