THE HARD TRUTH
We don’t want to be a Debbie Downer, but the truth is there will always be stressors in our work environment. Things like difficult coworkers or residents, unreasonable supervisors, and overwhelming workloads will likely always be a part of our professional lives. Many of us hold on to the hope that one day all these situations will magically resolve and, presto, all our stress is gone. The reality is that we will repeatedly encounter stressors in our daily life, but that doesn’t mean we have to experience stress. It all comes down to our choices and responses.
This is no trivial matter. The Mayo clinic tells us that employees experiencing stress will be restless, lack focus, feel overwhelmed and irritable, have angry outbursts, and withdraw socially. Add to this the unhealthy behaviors that tend to accompany stress such as eating too much, exercising too little, smoking, and drug use, and a toxic-stress cocktail is mixed. In the senior living industry stress among staff rolls downhill and ultimately affects our residents’ quality of care. It is our duty to reduce stress among ourselves and employees, but the ability to remain relaxed and calm even in stressful situations doesn’t happen all by itself. Like any other skill it takes practice and develops over time. Here are some relaxation tips to get you started.
JUST BREATHE
Stop and take a deep breath. We know you’ve heard this one before, but stay with us because you may not know how effective it can actually be. When in a state of stress, our body naturally starts taking smaller, shallower breaths, our brain signals the release of cortisol, which keeps blood sugar and blood pressure elevated, and the body readies the muscles for ‘fight or flight’ by prioritizing them for oxygen delivery. This means that your brain is not getting an optimum amount of oxygen, which can lead to fatigue and clouded thinking.
Rather than push through in this state, it is more beneficial to take a few moments to address it. Set a timer for 5-10 minutes. Close your eyes and feel your feet on the floor, sit/stand tall, and lengthen the spine. Fold your hands, and then purposefully pull your shoulders down and the top of your head up. Open the back of your throat as though you are starting to yawn and hold it as open as possible through the exercise. Breathe in slowly and deeply through the nose and out through the mouth. Direct the air downward and imagine your belly filling up, rather than filling up your chest and raising your shoulders.
Keep breathing, and focus on your thoughts. Try to keep them in the present. Unless you are in horrible pain or being dragged behind a moving car you probably don’t have anything to worry about in this moment. Yes, there are things to worry about a few minutes from now, and there are things to dwell on that happened just a few moments ago, but right now, while you’re breathing – there is nothing to worry about. Think about how your breath feels coming into your lungs and what your feet feel like on the floor. Notice the sounds and smells around you. When worrisome thoughts come into your mind (“that report is due at 5pm!” or “I think I left the iron on!”) push them to the side and tell yourself you’ll worry about it when you’re done breathing.
Deep breathing can lower your heart rate and your blood pressure, and deliver more oxygen to your brain. Here are some other effective relaxation tips:
BEYOND BREATH
Get moving. This relaxation tip is also about oxygen. If deep breathing in one place isn’t doing it for you – get up and move. Get oxygen flowing by walking briskly up and down the hall, or, even better, up and down the stairs. Exercise of any kind helps release hormones that counter stress, and can be very effective even if only in a couple short bursts per day.
Use your auditory senses. Some sounds, including music and nature sounds can also decrease heart rate and blood pressure. Feel free to dance and sing if you can – it all helps blow off steam!
Use time off wisely. You’ve got a break, or a few vacation days – great! How will you spend your time? Many of us will grab our phones with the idea of ‘relaxing’ with some social media, but studies have shown again and again, that won’t be the result, in fact, you will likely increase your stress. Unplugging from technology has never been more important. Resist the urge to check your email, avoid Facebook, and don’t go down the YouTube rabbit hole watching cat videos. This can all be distracting, but you’ll likely be more relaxed if you go for a walk, take a long quiet bath, play a round of golf, or spend time with friends (talking face-to-face!).
Stress rolls downhill, but tranquility does, too. When you make relaxation a priority for yourself, it can positively affect those you care for. Not only that, stress is implicated in heart disease, diabetes, depression, anxiety, and accelerated aging. Following these and other relaxation tips may just make you feel healthier, happier, and extend your life. Seems well worth the effort to us!