Final Tips and Summary

Welcome to the final posting of this blog. You have learned so much about stress over the past few weeks, and it has been a pleasure to be your guide. It's now time for a few final stress management strategies and to summarize some of the key points. Let's get started.

Nutrition

You already know that eating a well-balanced diet is important for physical health, but it is also an important component for psychological stress reduction. Food can be comforting as well as nutritious, especially if it is a source of vitamin B6 (Billingsley, Collins, & Miller, 2007). Stress depletes your stores of vitamin C, which is needed to keep your immune system working properly (Torkos, 2011). Good dietary sources of vitamin B6 include lean animal proteins, dried beans, eggs, whole grains, and nuts. Vitamin C is highest in oranges, brussels sprouts, strawberries, red and green peppers, tomatoes, and kiwi.

Aromatherapy
There are many literature studies supporting the use of essential oils as part of holistic nursing care. Essential oils have been used since ancient times. Inhaling their scent works on the central nervous system, affecting either the sympathetic or parasympathetic branch, depending on the oil used. Numerous studies demonstrate the usefulness of using lavender to calm and relax (Cook, 2008). In one study, it reduced test anxiety in nursing students through relaxation and lowered blood pressure (McCaffrey, Thomas, & Kinzelman, 2009). A quick guide to the best essential oils for stress relief can be found here:

                                      Top 5 Essential Oils For Stress Relief

Look for a good reference book to guide you further in your exploration of the uses for essential oils. It will guide you in how to use them, making your own blends, and give reliable sources to purchase your own.

Yoga

The Hindu practice of yoga began in India over 2,500 years ago and continues to gain popularity in our western world. The postures, called asanas, quiet the mind, strengthen the body, provide flexibility, and draws focus on breathing techniques. Studies have shown that yoga decreases the perception of stress, but it also works at the physiological level by activating the sympathetic nervous system responses and is beneficial to the immune and endocrine systems as well (Diamond, 2012; Hayes & Chase, 2010). Look for a class to join so you can benefit from the social support and instructor guidance. There are also many good video tapes on the market that are geared toward all ability levels. This is my favorite stress-reducing strategy!

Final Strategies
Finding the right stress reduction strategy that benefits you most might be a trial and error process. These are only a small representation of possibilities. Other ideas might include making a list of the three most pressing tasks of the day and checking them off one by one so you can view your accomplishments, organizing yourself in such a way that each day takes care of itself, recruiting friends or family to help with meals or childcare, or just making sure that you get enough sleep each night. Perhaps you would like to learn about progressive muscle relaxation, breath work, or meditation. Maybe prayer would help. A friend of mine walks trails and prays, benefiting from being outdoors in the fresh air, enjoying the seasons and colors, while getting some exercise and praying. What a great way to multi-task and reduce stress! Here are a few final links for you to explore:

                                            Progressive Muscle Relaxation

                                     Stress Management for Nursing Students

                          Nursing Students: Balancing School, Work, and Family

                                                           Summary
At the beginning of this blog, you learned that stress is both a physical and psychological reaction in response to stressors when the body can no longer cope or adapt. Although not all stressors are negative, the body does not differentiate between good and bad stress. Unrelieved or chronic stress can cause illness. Resilience or coping helps to change both the physical and psychological responses, and strategies are aimed at solving the problem or changing the emotion. The sympathetic branch of the nervous system is activated during stressful situations, and the parasympathetic branch brings the body back into balance. Stress causes a wide host of illness and disease. It's not just the major stressors in life that are a challenge; so are the every day small things. There are many ways you can reduce your stress, but you have to make a conscious effort to work at it. While life will always be stressful, we can take steps to counteract it, leading to a healthier, happier, more blissful life. You owe it to yourself. Please remember to seek professional medical help if life feels overwhelming to you. Help is only a phone call away. Thank you for tuning in.

Namaste,
Kay, your BlissfulNurse

References:

Billingsley, S. K., Collins, A., & Miller, M. (2007). Healthy student, healthy nurse: A stress management workshop. Nurse Educator, 32(2), 49-51.

Cook, N. (2008). Aromatherapy: Reviewing evidence for its mechanisms of action and CNS effects. British Journal of Neuroscience Nursing, 4(12), 595-601.

Diamond, L. (2012). The benefits of yoga in improving health. Primary Health Care, 22(2), 16-19.

Hayes, M., & Chase, S. (2010). Prescribing yoga. Primary Care, 37(1), 51-89.

McCaffrey, R., Thomas, D. J., & Kinzelman, A. O. (2009). The effects of lavender and rosemary essential oils on test-taking anxiety among graduate nursing students. Holistic Nursing Practice, 23(2), 88-93.

Torkos, S. (2011). Stress busters. Better Nutrition, 73(10), 34-38.