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Self-care room

Did you know that self-care is mandated by the American Nurses Association? The fifth provision of the American Nurses Association’s Code of Ethics states that the moral respect that nurses extend to all human beings “extends to oneself as well: the same duties that we owe to others we owe to ourselves.”

These duties include the responsibility to:

  • Promote health and safety
  • Preserve wholeness of character and integrity
  • Maintain competence
  • Continue personal and professional growth

Does your nursing organization require self-care for you as well?

Every nurse needs a BREAK ROOM, a respite, some time out. Check out some fresh ideas with hands-on, short interventions you can use to help decrease your stress.

Nurses cannot provide what they do not possess. Working with patients in crisis or who are struggling physically, emotionally, and spiritually can be overwhelming work. Taking care of one’s own needs is a necessity for longevity.  Self-care is how busy professionals prevent burn out. You became a nurse to make a difference, self-care is your secret weapon to ward off compassion fatigue, stress, and weariness. It is cold water on a hot summer day and your favorite sweater on a chilly morning. Curl up with a cupper and take a BREAK. Relax and rewind because it is a required responsibility of your nursing role. This is your invitation to explore.

Enjoy!

Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.

Victor Frankl

Self-care can include myriad practices that you find both enjoyable and that in some way promote your physical, emotional, spiritual, or mental health. According to the definition from the World Health Organization, self-care is the behaviors you do to take care of your own health and can include hygiene, nutrition, leisure activities, sports, exercise, seeking professional healthcare services when needed, and much more. This is a sample of interventions that may not be in your daily self-care routine. There are endless podcasts, webinars, and videos to explore. Some interventions are paired with evidence based research to increase your understanding. Caring for you is scientifically supported. Explore and find the things you find most fun.

The experiences of health-care providers during the COVID-19 crisis in China: a qualitative study

https://www.thelancet.com/action/showPdf?pii=S2214-109X%2820%2930204-7

44 Top Self-Care Tips for Taking Care of You During the Coronavirus Pandemic

https://www.everydayhealth.com/wellness/top-self-care-tips-for-being-stuck-at-home-during-the-coronavirus-pandemic/

The Ultimate Guide to Self-Care for Nurses

https://www.registerednursing.org/ultimate-guide-self-care-nurses/

Self-love

Aromatherapy

Breathing

Environment

The break room, created for you by:

Charon Burda
DNP, CRNP, PMHNP-BC, CARN-AP

Dr. Burda is an Associate Professor at the University of Maryland School of Nursing. She is the Director of the DNP Psychiatric Mental Health Nurse Practitioner Specialty. Her clinical practice is in an all NP owned and operated practice. Certified as a Psychiatric Nurse Practitioner she has total autonomy, including prescriptive authority.  Her federal and local workforce development and educational grants enhance addiction and mental health nursing education and experience. Her latest publications written for advanced practice nurses address the issues of stigma in language and screening for trauma. An IntNSA Board member since 2017 she proudly represents the mission as Member at Large until 2021. An active advocate for all nurses she is a strong proponent of self-care and lifelong learning.

Self-care research

Health Policy
Institute of Ohio

Color

Empower yourself
with color

Meditation

Self-care room

Research

Terp, Ulrik MSc; Hjärthag, Fredrik PhD; Bisholt, Birgitta PhD, RN Effects of a Cognitive Behavioral-Based Stress Management Program on Stress Management Competency, Self-efficacy and Self-esteem Experienced by Nursing Students, Nurse Educator: 1/2 2019 – Volume 44 – Issue 1 – p E1-E5
doi: 10.1097/NNE.0000000000000492

MIRROR, MIRROR, BY AMI TORRANCE FROM THE UK
https://www.facebook.com/watch/?v=259671435125558

PONDERINGS OF WISE WOMEN AND POET MARY OLIVER
https://www.youtube.com/watch?v=tR_GWzW-SGI

HOW TO USE POSITIVE AFFIRMATIONS TO REDUCE STRESS
https://www.verywellmind.com/how-positive-affirmations-help-manage-stress-3144814

CELEBRATE ALL YOU DO! ADDICTIONS NURSES SAVE LIVES. WHAT IS THEIR SECRET?
https://www.youtube.com/watch?v=t5hwUGf1fA8

Self-care room

Research

Terp, Ulrik MSc; Hjärthag, Fredrik PhD; Bisholt, Birgitta PhD, RN Effects of a Cognitive Behavioral-Based Stress Management Program on Stress Management Competency, Self-efficacy and Self-esteem Experienced by Nursing Students, Nurse Educator: 1/2 2019 – Volume 44 – Issue 1 – p E1-E5
doi: 10.1097/NNE.0000000000000492

MIRROR, MIRROR, BY AMI TORRANCE FROM THE UK
https://www.facebook.com/watch/?v=259671435125558

PONDERINGS OF WISE WOMEN AND POET MARY OLIVER
https://www.youtube.com/watch?v=tR_GWzW-SGI

HOW TO USE POSITIVE AFFIRMATIONS TO REDUCE STRESS
https://www.verywellmind.com/how-positive-affirmations-help-manage-stress-3144814

CELEBRATE ALL YOU DO! ADDICTIONS NURSES SAVE LIVES. WHAT IS THEIR SECRET?
https://www.youtube.com/watch?v=t5hwUGf1fA8

Self-care room

Research

Karadag, E., Samancioglu, S., Ozden, D., & Bakir, E. (2017). Effects of aromatherapy on sleep quality and anxiety of patients. Nursing in critical care22(2), 105–112. https://doi.org/10.1111/nicc.12198

 

Aromatherapy for your COVID-19 mask:
https://www.youtube.com/watch?v=7d8jPuoEMME

Aromatherapy and Stress Relief:
https://www.verywellmind.com/aromatherapy-scents-for-stress-relief-3144599.

Self-care room

Research

Martina de Witte, Anouk Spruit, Susan van Hooren, Xavier Moonen & Geert-Jan Stams, (2020) Effects of music interventions on stress-related outcomes: a systematic review and two meta-analyses, Health Psychology Review, 14:2, 294- DOI: 10.1080/17437199.2019.1627897

Engelbregt, H., Meijburg, N., Schulten, M., Pogarell, O., & Deijen, J. B. (2019). The Effects of Binaural and Monoaural Beat Stimulation on Cognitive Functioning in Subjects with Different Levels of Emotionality. Advances in cognitive psychology15(3), 199–207. https://doi.org/10.5709/acp-0268-8

 

SIMPLY  LISTEN, WE SOUND SO GOOD TOGETHER

“You’ll Never Walk Alone” Virtual Choir/Orchestra 15 Countries: 300 People

https://people.com/human-interest/300-musicians-perform-virtual-rendition-youll-never-walk-alone/

Bohemian Rhapsody – ED5 INTERNATIONAL Virtual Choir

https://www.youtube.com/watch?v=YYHViS6cBWk&list=RD6gpoJNv5dlQ&index=12

Here Comes The Sun

https://www.youtube.com/watch?v=2xWUL4N26vM&list=RD6gpoJNv5dlQ&index=2

 

LONDON

“You’ve Got A Friend” by Carole King – sung by London City Voices choir, campaigning for Women’s Aid

https://www.youtube.com/watch?v=g7U7iYxHw2Q&list=RD6gpoJNv5dlQ&start_radio=1

World’s Upside Down – Covid-19 Version of Send In The Clowns, as sung by Judy Collins

https://www.youtube.com/watch?v=7nwQvteIcdA&feature=youtu.be

FROM LITHUANIA AND ALL BALTIC REGION

ŠIAULIAI BOYS’ CHOIR “DAGILĖLIS”
https://www.youtube.com/watch?v=HOIzRdDo_3I

17,572 SINGERS FROM 129 COUNTRIES

COME TOGETHER TO PERFORM ERIC WHITACRE’S “SING GENTLY”.

https://www.youtube.com/watch?v=InULYfJHKI0

Self-care room

Breathing techniques with
Mary Spinoso

 
Mary Spinoso | mary@maryspinoso.comwww.maryspinoso.com
 

 

About Mary

Mary Spinoso is an Integrative Wellbeing Coach who shares practices from energy medicine, mindfulness, meditation, and yoga with individuals seeking personal growth.   Whether leading wellness retreats for women, offering multifaceted experiential training to cultivate vision, inner wisdom and peace, facilitating A Course in Miracles study group, or training students to become Reiki Master Teachers,  Mary brings hers deep thirst for the learning the healing arts (mind, body and spirit), curiosity about spirituality and why we are here, and desire to live a heart-centered life to inspire others to awaken to their highest potential, live authentically, and embrace their greatest health and wellbeing.

Mary has a BA from Goucher College, 500 Hour Certification in Therapeutic Massage, Baltimore School of Massage, Reiki Master/Teacher Certification, and 200-RYT from the University of Maryland Center for Integrative Medicine.   She is currently enrolled in Mindfulness Based Stress-Reduction Teacher Training Certification at Brown University.   Mary is also part of a group of elders that meets virtually to activate intentions for personal and worldwide transformation.

Self-care room

How does your environment affect your stress? Is your stress different in nature? Awareness is the first step in making changes.

 

Research

Ewert, A., & Chang, Y. (2018). Levels of Nature and Stress Response. Behavioral sciences (Basel, Switzerland)8(5), 49. https://doi.org/10.3390/bs8050049

 

CHANGE YOUR OUTLOOK

The environment is very important to our vision and goals.

Look out of windows around the world
www.windowswap.com 

Ingenious Home Design Solution

https://www.youtube.com/watch?v=QBY5bEreKVM

Claire’s Life in a Van in Australia; Living Intentionally

https://www.youtube.com/watch?v=l-DgMYB6L0c

3 Hours of Amazing Nature Scenery & Relaxing Music for Stress Relief

https://www.youtube.com/watch?v=BHACKCNDMW8

FLYING OVER SCOTLAND (Highlands / Isle of Skye) 4K UHD Drone Film + Healing Music for Stress Relief

https://www.youtube.com/watch?v=_RTMLn7rDRw

The Alps 4K | Drone & iPhone X

https://www.youtube.com/watch?v=FCPdIvXo2rU

Unbelievable Places that are Hard to Believe Really Exist HD 2014 HD

 https://www.youtube.com/watch?v=nFdBNJsW46Y

Self-care room

Ayurvedic Head Massage
https://www.yogajournal.com/videos/john-douillard-daily-ayurvedic-marma-head-massage

Recipes for relaxing foot soaks
https://mommyoverwork.com/homemade-foot-soak-recipes/

Self-body massage for 9 body parts
https://backintelligence.com/self-massage-techniques/

Self-acupressure
https://backintelligence.com/self-massage-techniques/

How to reduce stress like a Navy Seal in 5 minutes
https://www.gearpatrol.com/fitness/health-wellness/a325714/box-breathing-navy-seals/

Self-care room

Research

Louie, D., Brook, K., & Frates, E. (2016). The Laughter Prescription: A Tool for Lifestyle Medicine. American journal of lifestyle medicine10(4), 262–267. https://doi.org/10.1177/1559827614550279

KD FRENCH    SHE IS AT THE FRIDGE AGAIN AKA COVID LAUGHS
https://youtu.be/0oeWqoDlDY4

Canadian TED talk
https://www.youtube.com/watch?v=4p4dZ0afivk

Why laughter is good for the soul

https://www.huffpost.com/entry/laughing-health_b_4519611

Funniest animals best of 2020

https://www.youtube.com/watch?v=z6EchXyieos 

Self-care room

 

STEPS from around the world

https://www.youtube.com/watch?v=Q4FYNF02yEM


Jerusalema Master KG TOP 10 best dance challenge

https://www.youtube.com/watch?v=Pgw8giiKmLQ&list=RDIkOlwbjUofI&index=3

 

Chinese village couple’s ‘rural-style shuffle dance’ goes viral online

https://www.youtube.com/watch?v=6Q8oQGBcFdo

 

Cups Tap Dance – Anna Kendrick (Pitch Perfect)

https://www.youtube.com/watch?v=Q4FYNF02yEM

 

20 Dance Styles From Around The World

https://www.youtube.com/watch?v=jYG3s6Iu-SI

 

UPTOWN FUNK-OLD SCHOOL
https://www.youtube.com/watch?v=M1F0lBnsnkE

 

NATIONAL HOSPITAL WEEK AND NURSES WEEK 2018
https://www.youtube.com/watch?v=htL1dY5qK8w

 

WHEN HIP HOP MEETS BALLET, SPARKS FLY AND (SOME) CLOTHING DROPS
https://www.youtube.com/watch?v=7yp01iNQBeI

 

PETITE MORT | JIRI KYLIAN AND NETHERLANDS DANS THEATER [OFFICIAL]
https://www.youtube.com/watch?v=6S8xJ-7MT1U

 

ARGENTINE TANGO FLASH MOB – GOLDEN AGE OF NO SOCIAL DISTANCING (BUDAPEST, WITH BANDONEON & DANCING
https://www.youtube.com/watch?v=xZZmW59Ci5

You know what you like, FIND YOUR GROOVE

Self-care room

Mindfulness Interventions to reduce stress, burnout, anxiety, and promote feelings of wellbeing

BENEFITS OF MINDFULNESS – Based on Research

Website Article below lists much of the research on the benefits in the above chart.  

https://positivepsychology.com/benefits-of-mindfulness/

 

Mindfulness Benefits for Healthcare Workers – decreased turnover and burnout
  •  A., Burgess, C., Dean, S., Koutsopoulou, G. Z., & Hugh-Jones, S. (2017). How effective are mindfulness‐based interventions for reducing stress among healthcare professionals? A systematic review and meta‐analysis. Stress and Health: Journal of the International Society for the Investigation of Stress, 33, 3-13.

    “Workplace stress is high among healthcare professionals (HCPs) and is associated with reduced psychological health, quality of care and patient satisfaction. This systematic review and meta-analysis reviews evidence on the effectiveness of mindfulness-based interventions for reducing stress in HCPs.” 
  • Matthew J Goodman1John B Schorling Affiliations expand PMID: 22849035 DOI: 2190/PM.43.2.b Abstract Conclusion: A continuing education course based on mindfulness-based stress reduction was associated with significant improvements in burnout scores and mental well-being for a broad range of healthcare providers
  •  A study of Australian psychologists added more support to this theory, finding a strong negative association between mindfulness and burnout.   Di Benedetto, M., & Swadling, M. (2014). Burnout in Australian psychologists: Correlations with work-setting, mindfulness, and self-care behaviours. Psychology, Health, & Medicine, 19, 705-715.

Breathing practices for relaxation

 

  1. Yogic Breathing Practice also known as the 4/7/8 Relaxation Breath

Mary Spinoso | mary@maryspinoso.comwww.maryspinoso.com
Instructions:

Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.

To use the 4-7-8 technique, focus on the following breathing pattern:

  • empty the lungs of air
  • breathe in quietly through the nose for 4 seconds
  • hold the breath for a count of 7 seconds
  • exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
  • repeat the cycle up to 4 times

 

Benefits of 4/7/8 breath practice:
  • Reduce anxiety
  • Help falling asleep or falling back to sleep if waking up during the night
  • managing cravings
  • reduce or control reactivity
  • reduce heart rate and blood pressure

 

Cautions:
  1. Only do 4 cycles at a time for the first month.  You may use this practice multiple times during the day but ONLY do 4 cycles at a time.  After a month, you may increase to 8 cycles at a time but NEVER go above 8 cycles.
  2. You may feel lightheaded when you first begin to practice due to the increase in oxygen intake.   Sit or lie down while practicing this technique to prevent dizziness or falls.

 

  1. NAVY Seal Box Breathing