Manage Your Stress in 2024

As we step into a new year filled with possibilities and opportunities for growth, we should take a few minutes to reflect on how we currently manage our stress. Do you feel exhausted, worn-down, or even burnt out? Whether you’re a student navigating the challenges of academia or a professional immersed in work, managing stress is essential for one’s overall wellbeing and success. In this blog post we will explore practical and scientifically proven strategies to help you thrive in 2024, striking a balance between your educational and professional pursuits and maintaining mental health along the way.

Adopt a Holistic Mindset

Success is not exclusively measured by academic or professional achievements; it encompasses your overall well-being. Approach your endeavors with a holistic mindset, recognizing the importance of mental, physical, and emotional health. This foundational perspective sets the groundwork for a fulfilling and balanced life.

Adopting this mindset involves recognizing the interconnected nature of our mental, physical, and emotional well-being. Research shows that chronic stress can lead to brain mass atrophy and decrease its weight (Yaribeygi et al. 2017). Functional neurological changes related to chronic stress include memory disorders, reduction in cognition making way for behavioral, cognitive, and mood disorders, difficulty learning new things, and decreased reaction time (Yaribeygi et al., 2017). Stress is not only harmful to your brain, but also may lead to inflammation and associated conditions (Maydych, 2019). A holistic perspective encourages individuals to view themselves as whole beings, acknowledging that the health of the mind, body, and spirit is interdependent. By embracing this mindset, individuals can foster a deeper understanding of the factors that contribute to their overall well-being.

In the context of academic and professional pursuits, a holistic mindset challenges the traditional assertion that success is based on grades, promotions, or accolades. Instead this mindset prompts individuals to consider the quality of their relationships, alignment of goals with personal values, and the sustainability of their efforts long-term. This broader perspective encourages a proactive approach to stress management, emphasizing self-care practices, meaningful connections, and a balanced lifestyle. This mindset empowers people to navigate life’s complexities with resilience and contributes to a sense of fulfillment and contentment.

This perspective may mean something different for everyone. For me, a holistic mindset motivates me to eat healthy, move my body everyday, read, maintain friendships, set goals, and practice mindfulness daily. Doing these things enables me to come from a place of wholeness, and I feel less stressed! I encourage you to think about the things that make you happy outside of school and work, and what foods you can eat or activities you can do that will contribute to a less stressful environment! If you are a nurse or in nursing school, think about Maslow’s Hierarchy of Needs. Fulfillment can only be reached if we work on the lower levels first. The bottom level encompasses our physiological needs, the second-lowest level pertains to safety/security needs. These needs must be met before we can reach the higher levels to achieve sustainability.

Identify Stress Triggers

Understanding your personal sources of stress is the first step toward effective stress-management. Whether its looming deadlines, challenging assignments, or the demands of a fast-paced work environment, pinpointing one’s own stress triggers allows you to implement targeted strategies for relief. By becoming attuned to your stressors, you can start to gain valuable insights into the root causes of your anxiety or stress. Through thoughtful observation and reflection, one can develop a personalized toolkit for stress relief, fostering resilience and a greater sense of control over their well-being.

Cultivate Mindfulness

Cultivating mindfulness is a powerful practice that has been scientifically proven to contribute to stress reduction. This concept originates from Buddhism, and is defined as “a focused awareness of one’s experience, and purposeful and nonjudgemental focus on the present moment” (Worthen & Cash, 2023, para. 1). Mindfulness-Based Stress Reduction (MBSR) techniques may include breathing meditation, body scanning techniques, and gentle, yoga inspired physical movement or exercises.

These mindfulness techniques allow people to modify their reflexive conditioning of automatic worry or stress to a more adaptive response with greater awareness of the present moment. Many therapists suggest utilizing the five senses to ground oneself in the present moment through thinking about what you feel, hear, see, taste, and smell at that time. Mindfulness increases individuals’ capacity to process emotions, thoughts, and sensations as they arise (Worthen & Cash, 2023). Randomized controlled trials, which are the most accurate and scientifically rigorous method of testing, demonstrate that using mindfulness practices lead to improvements to physiological and psychological processes, which in turn improves health outcomes and stress management. People who practice these techniques tend to experience better physical health, report less pain, and utilize fewer healthcare resources (Worthen & Cash, 2023).

There is an abundance of available apps and podcasts that offer guided meditations, mindfulness teachings, and specific practices that you can do while doing chores around the house or exercising. I encourage you to try out a few of these and decide what works best for you. Some approaches are more preferable at different times of the day, according to stress level, and how much time is available. I do not recommend doing these guided sessions or listening to mindfulness practices while driving or operating heavy machinery, as they can make you very drowsy!

Mindfulness practices can be integrated into study routines, work environments, and daily activities, providing a moment of reprieve amidst the demands of a fast-paced life in 2024. As individuals learn to anchor themselves in the present moment, they gain the ability to approach challenges with a clear and centered mind, ultimately contributing to a balanced and fulfilling life!

Time Management

For many years I was the person that would procrastinate and put off work until the very last second. During this time, I was living in a constant state of panic, fear, and anxiety due to the rising tension of upcoming deadlines. This is not a sustainable way to live, especially in nursing school and in the nursing profession! Effective time management is essential to reducing stress and optimizing your overall well-being. The way we allocate and utilize our time significantly impacts our ability to handle the demands of academics, work, and personal life. Poor time management often leads to feeling overwhelmed, missed deadlines (It has happened to me!), and a perpetual sense of playing catch-up. This is such an unhealthy state of being as it involves a constant state of stress. Mastering the art of time management empowers individuals to approach tasks systematically, mitigating stress by creating a sense of control and order in their lives.

When you efficiently manage your time, you can prioritize tasks, set realistic goals, and establish a balanced schedule. Breaking down larger tasks into manageable segments, creating to do lists, using a daily planner, and utilizing productivity tools are effective strategies that contribute to a more organized and structured approach. This reduces the likelihood of last-minute rushes and its associated stressors.

A well-managed and planned schedule allows time for designated periods of rest, relaxation, and mindfulness, promoting a healthier work-life balance. By intentionally allocating time and being mindful of deadlines, individuals can navigate their academic and professional responsibilities with greater ease, leading to a reduction in stress levels. Time management is a very powerful tool to maintain equilibrium in face of life’s many demands, fostering a sense of accomplishment and tranquility.

What works best for me is filling in every due-date, weekly readings, scheduled shifts, and appointments in my planner, EVEN if I think I will remember it all (you will not). I tend to write my due-dates a few days before the actual due-date because it ensures I will get my work done on time and plan accordingly. To ensure I make time for self-care, I implemented “non-negotiables” into my daily routine. This means after I brush my teeth I always complete my skin-care routine, and after my skin-care routine I listen to a guided meditation. I refuse to sacrifice any amount of sleep because I know how important sleep is for my health and lack of sleep (even just an hour) will cause a reduction in the quality of my work. These things are non-negotiable for me as it is what enables me to produce my best work. I schedule time to study or complete assignments at home on days I am not working. On the days that I work I dedicate those mornings and nights to relaxation and self-care so I can show up as my best self. I recommend writing out what your ideal daily/weekly routine would look like, try it out, and then adjust it to your specific needs!

Self-care Practices

Practicing self-care is essential in our fast-paced and often overstimulated lives. These intentional activities prioritize your physical, mental, and emotional health and allow you to recharge and rejuvenate. Self-care goes beyond occasional indulgences, it involves incorporating regular habits and rituals into one’s routine that promote a sense of balance and inner peace. These practices may include exercise, mindfulness activities, enjoying moments of solitude, or finding ways to make healthier choices more appealing to you. An example of this last practice is getting yourself an aesthetically pleasing and functional water bottle to ensure you are drinking enough water, or adding berries (antioxidants!) to your yogurt in the morning. Self-care practices look different for everyone and are highly individual, so it is important to tailor these practices to you and not just do what you see others doing on Youtube!

In the context of academic and professional life, these practices become even more critical. Nursing school is almost characterized by long the hours of study and the pressure to meet deadlines and reach high scores. This can take a toll on your mental and physical health. Regular breaks, getting enough high-quality sleep, practicing hygiene, and nourishing your body with nutrition are fundamental aspects of self-care that contribute to sustained energy levels and heightened resilience.

Additionally, cultivating hobbies, spending quality time with loved ones, and setting boundaries to protect personal time are vital self-care strategies that can enhance your well-being and lead to a greater sense of fulfillment and contentment. Personally, I dedicate time weekly to dance, make plans with friends at least once a week, and set strict boundaries so that I do not sacrifice my sleep or self-care time. I promise you your real friends will understand that you need time to rest after school or work. Prioritize yourself and YOUR self-care because it is YOUR life. Do not let anyone pressure you into doing things that you know will make you feel worse ultimately or negatively affect your peace. Protect your peace! Embracing self-care practices is an investment in your own vitality and will enable you to navigate life’s complexities with strength, joy, and a holistic approach to health.

Build Your Support Network

Having a network of individuals who understand your journey and offer support during triumph and challenges is crucial for emotional well-being and resilience. This support network may include your family, but does not have to! In professional life, a robust support network may include mentors, coworkers, and industry peers who share insights, provide guidance, and contribute to professional development. Networking events, mentorship programs, and collaborative projects are available to help you foster meaningful connections that can enhance your career. I encourage individuals to take advantage of these opportunities to start building their network!

In nursing school, building a support network takes on additional significance. Peers, instructors, and clinical mentors become integral components of a nursing student’s support system. The rigors of nursing education along with the emotional demands of clinical experiences make it essential to cultivate a community that understands the unique challenges of the field. Study groups, peer mentoring, and open communication with faculty cane help build a collaborative environment where students can share experiences, gain insights, and receive emotional support.

The bonds formed during nursing school also lays the foundation for a professional network that can be instrumental throughout one’s nursing career. Oftentimes, this may not work unless you do. You have to put yourself out there to make the friends and build this community of support. Love yourself more than your social anxiety so you can build these invaluable bonds that often last for life!

It is important to mention there are numerous support groups online and Facebook groups specifically for nurses and nursing students that are designed to give you this type of support if you do not have enough support from your environment. These groups are free to join and give you valuable information about nursing, work-life balance, and gives you access to the wisdom of other nursing professionals! This wisdom, or knowledge from experience, is extremely helpful to guide you in your individual journey.

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Leverage Technology

Leveraging technology is a powerful strategy available to use in 2024 to manage stress in various aspects of life, particularly in the demanding roles of a nurse or nursing student. In daily life, mindfulness and relaxation apps can be valuable tools. Mobile applications like meditation apps, breathing exercises, and stress management tools provide accessible, low-cost (or free), and convenient ways to incorporate stress-reduction techniques into a busy schedule. These apps often offer individualized guided sessions tailored to different stressors, promoting mental clarity and relaxation. Organization, reminder, or planning apps are useful to keep all your plans/events in one place so you never miss another deadline or opportunity!

In the healthcare setting, technology can be used to streamline workflows and reduce stress. Electronic Health Record (EHR) systems, communication platforms, and scheduling apps help organize and manage patient information efficiently, enabling nurses to focus more on patient care and less on administrative tasks. Additionally using wearable devices like an Apple Watch, or fitness apps can encourage regular physical activity, contributing to your holistic wellbeing.

In nursing education, and academia in general, you can use technology to enhance your study habits and manage academic stress. Educational apps, virtual study groups, and the endless amount of online resources provide interactive learning experiences. Time management apps help nursing students organize their schedules effectively which can ensure a balanced approach to academic responsibility and personal well-being.

Additionally, telehealth platforms and online mental health resources offer students the flexibility to access support services conveniently, fostering a proactive approach to managing stress. Artificial Intelligence (AI) assistants can even make plans and organize your life for you! I highly recommend trying these AI platforms to make to do lists, shopping lists, schedules, and for brainstorming ideas. It can feel like a literal life-saver.By embracing technology in these various capacities, you can customize your stress management strategies, making them more personalized adaptable, and seamlessly integrated into their daily routines

Conclusion

Managing stress is a dynamic and personalized journey requiring a multifaceted approach. Whether you are a student navigating the rigors of academic life, a professional immersed in the demands of your career, or a dedicated nurse providing care in the healthcare trenches, the strategies discussed here can be tailored to fit your unique circumstances. Adopting a holistic mindset, identifying stress triggers, practicing self-care and time management, cultivating mindfulness, and leveraging technology lay the foundation to managing one’s stress in response to life’s challenges.

Remember, effective time management is powerful ally, offering the gift of organization and control amidst the chaos. Embrace self-care practices as non-negotiable elements of your routine, nurturing your mental, physical, and emotional well-being. Build a support network that understands and uplifts you, creating a community that shares in your triumphs and provides solace during setbacks. In our digital age, leverage technology wisely—from stress-relief apps to streamlined work processes, let technology be a tool that enhances rather than overwhelms.

As you manage your stress, know that it is not about eliminating stress entirely but about developing the resilience and tools to navigate it effectively. The strategies discussed here are not one-size-fits all; rather they offer a diverse toolkit from which you can choose what resonates with you. By embracing these practices and tailoring them to your individual needs, you can cultivate a mindset and lifestyle that helps you manage stress and promote fulfillment, well-being, and lasting resilience in the face of life’s demands in 2024. Here’s to a journey of self-discovery, growth, and thriving amidst the inevitable ebb and flow of life’s challenges!

References

Worthen, M. & Cash, E. (2023). Stress Management. In Statpearls. Statpearls Publishing. Retrieved January 14th, 2024 from https://www.ncbi.nlm.nih.gov/books/NBK513300/

Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. PubMed, 16, 1057–1072. https://doi.org/10.17179/excli2017-480

Nurse Olivia