Nursing is rewarding, inspirational and can be deeply satisfying, but we also must recognise that it’s emotional, hard work, carries great responsibility and is sometimes delivered in a system that is far from perfect.
It can be difficult to avoid stressful situations in nursing, but there are a number of things you can do to minimise and reduce the impact of stress.
Take a look at the Pressure/Performance Chart below to gauge the level of pressure you are under at the moment.
While you may have done your best to mitigate stressors in your life, inevitably a stressful situation will occasionally arise.
Stressors – the causes of stress – are either short term (acute) or long term (chronic). Our primal fight-or-flight response is a reaction to an immediate threat or acute stressor. Chemical changes in the brain prepare the body either to run away or defend itself.
With long-term stressors, the pressures are ongoing and continuous, and the fight-or-flight urge becomes suppressed.
The working environment can generate both acute and chronic stressors, particularly for a newly registered nurse, but it is more likely to be a source of chronic stressors.
An example might be a procedure you have not undertaken very often that goes wrong – taking blood, for example. You make a mess of it and feel terrible as a result. Those feelings manifest themselves as uneasiness or apprehension, particularly when you’re placed in a similar situation again.
Events in your personal life can contribute to the build-up of stress. Money worries, a sick child, the washing machine flooding the kitchen – each of these may be manageable on its own, but in combination with pressure at work can push you over the line. Think of it in terms of “demands” and “resources” at either end of a see-saw.
When the demands are heavier than the resources available to alleviate stress, the balance tips the wrong way.
Short-term physical effects include:
• faster breathing
• faster heartbeat
• dry mouth
• tense muscles
• tiredness/disturbed sleep
• a need to use the toilet more often/nausea
• increased sickness absence – stress affects the immune system.
Stress can also induce changes in behaviour, including:
• increased caffeine/alcohol intake/smoking
• inability to relax
• snapping at others/aggressive behaviours
• double-checking everything. There are psychological effects of stress too, such as:
• feeling overwhelmed
• loss of confidence in your ability
• irrational thoughts
• lack of motivation
• feeling low or depressed.
There are many more symptoms, but clearly none of the above is conducive to calm, measured, effective nursing care.
Resilience is your ability to rebound quickly from a stressful or negative experience. It is a skill which enables you to recover from difficult and challenging situations. Building and improving resilience takes time and commitment. Adopting strategies, including those shared in this chapter will assist in doing so.
Please understand that resilience does not replace the need for self-care and self-compassion. The three work in partnership – each dependent upon the other.
Imagine you are walking up a rocky mountain in unsuitable shoes and so keep slipping and falling. Resilience is putting on a pair of walking boots so that you can manage the climb better. However, it doesn’t alter the fact that the path is rocky and sometimes dangerous.
It’s important that you take action as soon as you notice any of the symptoms of stress.
Putting off self-care or failing to address a stressful issue will result in a build-up of stress, which then becomes harder to deal with and a lot more debilitating, mentally and physically.
There’s no way to completely eradicate stress, but there are ways to minimise and manage work-related stress by taking back some control.
First, you need to understand:
• how you practise
• your strengths and weaknesses
• how you react to situations
• how you work with colleagues
• how the behaviour of others impacts on you.
Maintaining a healthy weight is a key part of looking after your body and a balanced diet is central to achieving that. The Nursing You wellbeing app enables nurses to reflect on how they make decisions at work and identify goals to help achieve and maintain a healthier weight. Email firstname.lastname@example.org for the app.
Anxiety and stress are not the same. If feelings of stress remain long after the event that caused them has passed, that’s anxiety.
If you try to implement strategies to reduce stress levels with no effect, then you must access additional support to get a better understanding of your situation in order to prevent your wellbeing from deteriorating, to avoid compassion fatigue and burn-out.
And remember that your employer carries a responsibility for your health and safety at work and may offer an employee assistance, a wellbeing programme and/or an occupational health service to support you.
Recognising how stress affects you is a first step towards dealing with it and asking for advice is the second step. RCN Member Support Services offer free, confidential advice, representation and support. Services include counselling, career advice, welfare rights and guidance, peer support and immigration advice. The team work closely with regional offices and legal services to ensure that RCN members are fully supported. For further information visit: rcn.org.uk/mss or call the RCN Customer Service Centre on 0345 772 6100.
Your accountability – please refer to 1.5 and 1.6 of NMC (2018) Future Nurse: Standards of Proficiency for Registered Nurses. Available at: nmc.org.uk/globalassets/sitedocuments/educationstandards/ future-nurse-proficiencies.pdf
Make the most of your preceptor or senior nurse
If you feel unsure about something or need a bit more advice or guidance, talk to your preceptor or senior nurse. They can help you reflect on your experiences so far and identify where you might need some extra support – deflecting nervousness and anxiety before stress develops. Remember, you’re not expected to know everything immediately, so don’t be afraid to ask other colleagues questions too.
Recognise areas for improvement
A more formal process of professional support is clinical supervision. This can help nurses reflect on their practice and identify areas for improvement. It also provides an opportunity to develop expertise, find new ways of learning and to gain professional support, which may be especially important for new registrants who work alone.
Learn from others
Professional networking is another useful tool that can help newly registered (and established) nurses to share and learn from their experiences, and develop insight and new ways of working.
The RCN’s professional forums cover all nursing specialties. As a member you can join for free. They offer great capacity for support and learning from more experienced colleagues. Read more about the forums at: rcn.org.uk/forums
Take time to think about your practice and your day. What has gone well, what hasn’t and what have you learned from the situation? Think about what you could have done differently – would this have improved the care you have given? Or how you looked after yourself? You may prefer to use Rolfe et al’s (2001) What? So what? Now what? reflective model.
If you’re feeling stressed you could try some mindfulness techniques, paying attention to the present moment, your own thoughts and feelings, and the world around you.
For more information and to view mindfulness based videos for nursing staff, visit: rcn.org.uk/healthy-you/time-and-space
Some people also find complimentary therapies, such as massage, reflexology or aromatherapy, are good for relieving stress.
Sleep is the cornerstone of good physical and mental health. You can find lots of helpful information about how to improve your sleep pattern at: nhs.uk/live-well/sleep-and-tiredness/
how-to-get-to-sleep and nhs.uk/live-well/sleep-and-tiredness
Or you could try these NHS-recommended apps: Pzizz and Sleepio.
Tips for surviving your first job by Cheyenne Sparks, Staff Nurse
Get to know your team well
You’ll have a preceptor and an amazing preceptorship team, so pester them! They have lots of combined knowledge and experience, and if they don’t know, they’ll help you find what you’re looking for.
Get your competencies out of the way!
It’s nerve-racking for us all, but the sooner you get your competency the quicker you can get any fears or worries out of the way, because you’ll be practicing independently.
Don’t be disheartened if it doesn’t go to plan
Sometimes the vein blows, or you can’t find the right “landmark”. Keep your patient in mind; they’ll often know if you feel defeated, so get some secondary advice and use it as a learning opportunity – your patients will understand.
Stand your ground
It’s easy to feel like the new kid on the block and sometimes you might doubt your gut instinct. Don’t. If there’s a difference of opinion, go and find the actual answer in a policy, or get a second opinion. Regardless of if you were right or wrong, use it as another learning opportunity and rest in the knowledge you did the best by your patient.
Get a small notebook
Fill it with hints and tips, bleeps, extension numbers, whatever you think you might forget, and keep it in your pocket.
Honesty is the best policy
We can’t know everything – if you’re asked a question and don’t know the answer, be honest and say you’ll find out. The more you ask, the more you’ll understand and in turn you can explain it to patients and co-workers. People have respected me for that; and with respect often comes trust.
Look after you
Make sure you have a really nice, comfy pair of work shoes.
Drink lots of water, your brain function improves no end when you’re hydrated.
Take your breaks, even if it seems impossibly busy, it’s 24-hour care and it’s okay to hand some jobs over.
Be prompt in booking annual leave – I quickly learned to take annual leave about every six weeks.
Because if you don’t look after you, how can you look after anyone else?!
It’s ok to cry
We all have down days, and it’s not a bad thing to get the emotion out.
But also remember to laugh
Try and find the positives in every day, and take every shift as a clean slate. DON’T GIVE UP!
Try this at work:
Try to organise your day differently or better – there’s a saying: “Failing to plan means planning to fail”.
• Prioritise – and delegate where appropriate. • Take breaks.
• Say no – this is not always easy, but worth considering if possible.
• Plan a holiday.
• Raising concerns about your working environment with your RCN workplace rep.
For further information on what your employer should do to promote a healthy workplace see: rcn.org.uk/healthyworkplace
Outside of work:
• Exercise more.
• Eat a healthy diet.
• Communicate – talk to someone about the causes of your stress or anxiety.
• Socialise with friends and family.
• Pamper yourself occasionally – you really do deserve it.
• Make time for you – find an hour or two each week to do something you enjoy.
“Humour is recognised as a great stress buster. It distracts you and gets your brain working in a different way. So watch a favourite comedy programme, go to a comedy club, try a comedy podcast on the way home from work, or share a joke with friends or colleagues.”