7 Ways to Get Proper Rest

November 30, 2012 By 1 Comment
Twitt

By Liz Scala

 

One of the greatest challenges that every nurse faces at one point in their career is lack of sleep.  Working as a nurse, we are sometimes put on various shifts.  We are asked to swing back and forth between days and nights.  We get brought in for on-calls, which could be a random night shift mixed into a run of 12 hour days.  Or we are placed on permanent night-shift, even when undesired, to help unit staffing when resources are scarce.

Not only does the professional staffing model of nursing create sleep disturbances, but our own experiences as a nurse often adds fuel to the fire.  When I worked on my unit, I would lie awake for up to 2-3 hours, unable to fall asleep.  I would get up at 3 or 4 am with my mind racing about staff, patients, and work issues.  I would toss and turn or go into my other bedroom in an attempt to change the scenery as a way to trick myself back to sleep.  I was constantly thinking about my job and had trouble letting go and drifting off.  Then in the mornings, as the alarm clock would get ready to ring, I would be wide awake watching the minutes and seconds go by wishing it was not yet time to get out of bed.

We take care of difficult patients.  We observe death and pathology.  We work with challenging personalities.  No wonder we have a lot on our minds!  But sleeping, or not sleeping, in this way can lead to terrible problems.  Mistakes can be made at work if our concentration is poor or our minds are foggy.  Moods can swing as we feel irritable, exhausted, and overwhelmed.  Illness can exacerbate as inadequate rest can lead to depression, weight gain, and decreased immune function.

So what do we do with all of this?  How can we ensure we receive proper rest?  Well, there are a couple of things.

If you can, try to get on a schedule.  I know with shift work sometimes this is impossible.  But the more you can get onto a schedule of bedtime at 10 pm and waking up at 6 am each day, the easier it will be for you to quickly drift off.

Keep your bed and your room just for sleeping.  Do not lie in bed while on the computer.  Do not watch TV and try to “fall asleep.”  Read in a comfortable chair before bed, but not in the bed itself.  You have to train your body to know that when you get into the bed; it is time for rest.  (And I have heard people say that TV or radio helps them sleep- it might feel that way, but it is not the restful rejuvenating sleep you need because your subconscious is still tuned on listening to the background noise).

Journal in the evening.  I find it helpful to write out what I am grateful for, what I got done each day, and what I plan for the next day so that when I lay down it is not inside my head thus causing my mind to race.  Getting it out onto paper gets it out of our minds.

Do not eat or drink too close to bedtime.  I notice when I cut off my water intake at 6 pm, I do not get up those nights to use the bathroom at all.  Same thing with food; if you eat too close to bedtime it will cause issues like indigestion and strange dreams.  Not to mention your body might be awake because it has to work harder to digest all that food so close to bedtime.

Get activity and movement in each day.  If you don’t do anything physical during the day, that gets your heart rate pumping, your body isn’t really going to be tired or need any rest.  It didn’t do anything!  So get outside and get moving.  Fresh air is a great way to charge up during the day so that you can rest well during the night!

Try aromatherapy or oils.  I spray a bit of lavender chamomile mist onto my pillow some nights and notice those are the evenings that I really drift off quite quickly!

Create an environment conducive for sleep.  Keep a dark, cool room.  The worst thing is to wake up seating and hot.  Turn down the lights to prepare for peaceful relaxation and quiet time.

 

About the Author: Liz Scala writes about Health and Wellness monthly for AMSDaily. You can visit her  blog at Living Sublime Wellness to read more on these topics. She is also one of the authors of the book, “The Best Inspirational Storie I Ever Read: Guide to a Purposeful Life”.

 

Filed Under: Daily Inspiration, Photo of Ria Rombaoa, Wellness - Liz Scala Tagged With: , , , , , , , ,

How to Keep Your Mind Where You Want It to Be

March 15, 2012 By 43 Comments
Twitt

Photo of Frederick Claflin

By Liz Scala

I had another email sent to me from a nurse in response to one of my articles.  Her comments struck me; “I try to push out negative thoughts instead of letting them fester – that’s hard.  I find I am sucked into conversations with coworkers about our negative experiences and I try to tell them ‘Let’s replace these discussions with the good, positive ones instead’.”  

Do you ever struggle with this?  You are doing your best to be upbeat but someone at work is always trying to drag you down.  A nasty comment here, some gossip there, and before you know it you are roped into an all out complaint session! 

Since I’ve started on my journey of healing, at times, I feel like an outsider looking in on the “cool” group.  I feel as if I am strange or weird.  I’ve been through many life changes.  I quit my job and began working with topics I was more passionate about.  I re-found exercise and healthy eating.  I practice stress reduction techniques.  I am happier and healthier than I have been in a long while; and my thoughts and feelings reflect that!  However, it is not always easy.  At times I feel very alone.

One afternoon I was hosting a barbecue/meeting for my Nurse Practice committee.  Co-workers were sitting outside on my patio while I was in and out preparing food and making sure things went smoothly.  I noticed when I sat down with them I started to feel fed up and irritable.  They were constantly complaining, gossiping, and talking negatively.  They were going on and on about everything that was wrong with our unit.  I couldn’t stand it.  I then realized amidst my life changes and my progression towards healing; I was leaving behind those who were still where I used to be.

This happens often.  I notice the scowls on people’s faces, bad moods, and negative energy.  I hear the complaints, gossip, and groaning.  I wonder, “Is it really that bad out there?”  My answer is, and continues to be, NO.  There is so much beauty in the world.  Nature is an awesome and amazing gift.  Children play and babies laugh and smile.  Volunteers and service people give of themselves unconditionally.  We are fortunate to have what we have and should reflect on this every day.  We should be grateful for our blessings and keep our minds upbeat and positive.  Easier said than done; right?

Here are 7 Tools I suggest to keep Your Mind Where You Want It to Be:

  • Meditate:  Make it your practice to take some time each day to sit quietly with yourself.  Observe your thoughts and let them go.  Even 5 minutes is worth it.  You may not notice any changes immediately, but slowly things will shift for you.

 

  • Breathe: When you are around negative people take a moment to focus and breathe.  Take a slow, deep breath in and out through your nose. Clear your mind and body.  Fresh air will slow you down and replenish your cells.  Exhale out all the negativity as you exhale your breath.

 

  • Excuse Yourself: Sometimes you just have to get up and get away from the conversation.  Take a couple of moments to yourself or splash some water on your face.  Then come back and try again.

 

  • Say Something: This is tricky and may take practice.  If you find yourself around a lot of negativity and gossip see if you can shift the conversation by speaking up.  Mention an objective observation; “My, we sure are complaining a lot today. Let’s see if we can focus on each other’s strengths for a few minutes.”

 

  • Repeat An Affirmation: If you are unable to speak up or remove yourself from the situation; try bringing a mantra to mind.  Try something like, “I am confident in the joys of life to see me through.”

 

  • Learn From the Group: Know that each experience you have in life you are meant to have.  Every part of your journey only makes you stronger.  Each conversation or group you are involved in is teaching you something.  Maybe they are teaching you patience!

 

  • Change Your Scenery: Find a new group to be around.  Sure, those people you work with or have known all of your life will always be there.  But join a club, volunteer group, or work association where people are involved in things you like to do, who are positive people, and who are on their own healing journey. 

 

Editor’s Note: Liz Scala writes about Health and Wellness twice a month for AMSDaily. You can visit her newly designed blog at Living Sublime Wellness to read more on these topics.  Subscribe to her website to get your free daily meditation audio and a journal gift!

Filed Under: Photography by Frederick Claflin, PURPOSE IN LIFE, Wellness - Liz Scala Tagged With: , , , , , , , , , , , ,

In a “Food Rut?” Then Change-Up!!

February 16, 2012 By 16 Comments
Twitt

Photo of Shem-shem Pablo

By Liz Scala

Have you ever been in a “food rut?”  You eat the same thing every single day for lunch; salad, sandwich, and a piece of fruit.  You love this lunch.  It is easy to make, quick to prepare, and simple to bring to work.  It can be stored safely in a jam-packed staff refrigerator.  By bringing your meal you are less tempted to buy fast food or eat something unhealthy.  So you make the healthy choice and, most of the time, really do enjoy a salad and a sandwich.  You’ve tried to change it up by adding various alternatives each week; greens, spinach, cucumbers, carrots, kale, broccoli, onions, peppers, tomatoes, herbs, nuts, seeds, berries, even chicken and/or a hardboiled egg for protein.  It sounds delicious, right!?  It can get dull pretty quickly when you pack the same lunch every day for over six months; to the point where you dread eating lunch, avoid it, and are enticed to purchase unhealthy items! 

This did happen to me and I reflected on what I was experiencing.  Here is what I realized:

  • A routine offers comfort
  • Bringing lunch decreases the chance of buying unhealthy
  • It is easy to make salad at the start of the week and then portion it out for each day
  • Uncertainty of alternative and easy options
  • Fear of unfamiliar and unknown food choices
  • Laziness
  • Salads are a good way to get multiple vegetables in a day

Instead of continuing to eat the same thing and being irritated with myself for doing so; I have taken action.  I was traveling home from New Jersey one weekend and passed a farm stand I always go by.  At first I kept on driving, but something in my heart and deep in my gut made me take a sharp, out-of-control U-turn!  I bought new vegetables I have never cooked before.  I made a plan to have each one on a separate night for dinner.  I started with spaghetti squash; it was amazing!  I proved to myself I could try something new and had great success with it.  By cooking a new vegetable for dinner and consequently enjoying it; I am confident I can create new and exciting food options; even at lunch.  I also emailed a friend who is an amazing chef.  He asked if I ever make bean salads or soups; that with the changing seasons these are appropriate to prepare (and easy to make).  I hadn’t thought of bean recipes or soup dishes and am excited at the possibilities he and I will share.

Now that I am aware of my problem I’ve taken some steps to change it.  I admitted to myself that I was indeed in a “food rut” and needed a change.  I decided to act on the knowledge about nutrition I already possess as a way to stifle my fears about unknown foods.  I asked for help and am open to new recipe possibilities that will come my way. 

Instead of waiting around in your “food rut” feeling bored, frustrated, and tired of your foods; take action:

  • Realize you know more than you think: You know about healthy food options; therefore you are ahead of the game.  Take pride in that.
  • Tap into established support/resources: Ask for recipes from friends or find something easy to make online.  It’s as simple as typing into a search engine “spaghetti squash recipes” and finding a recipe you’d like to try.
  • Pull from past successes: Think back to a time when you made a new dish for a party or event.  Remember all the compliments you received.  You can do it again!
  • Follow your instinct:  If your gut is telling you to try something new; go for it!  Our bodies know what they need in terms of food.
  • Be creative: Take a cooking class.  Go to a workshop.  Find food networking groups, online forums, or blogs that discuss food. 
  • Have a plan:  Get 2-3 new items and have a well-thought out plan for what you are going to do with each of them.  Mark your daily calendar with new menus to increase your likelihood of success.
  • Try again: It is o.k. if you try a new recipe and overcook something the first time.  If something is not done just the way you’d like; be ready to experiment a second time.  Realize you may not like every new food you try.

Editor’s Note: Liz Scala writes about Health and Wellness twice a month for AMSDaily. You can visit her blog at Living Sublime Wellness to read more on these topics.

Filed Under: Photography by Shem-shem Pablo, Wellness - Liz Scala Tagged With: , , , , , , , , ,

7 Steps to Let Go and De-Control Yourself

February 2, 2012 By 32 Comments
Twitt

Photo of Randy Legaspi

By Liz Scala

I used to want to control everything. I wanted smooth work days, timely appointments, and conversations that ended with my opinions as outcomes. I would get frustrated with co-workers who didn’t see things my way. I’d get angry when people were late or meetings delayed. I’d feel uncomfortable and unhappy when things didn’t turn out as I had planned; especially at work.

Have you ever had an experience like this?

You arrive to your nursing unit on time and ready for report. Since yesterday you worked a 12 hour shift you admitted the afternoon transfer. Not only that, but you took care of 5 patients, so you figured you have the same patient assignment. However, right off the bat things are not stacked up in your favor. You have a completely different assignment; in fact you are rounding with a different physician team altogether. You look further and see that after 8 hours you are sent to cover another are your unit staffs; finishing up your last 4 hours of your 12 hour shift in the psychiatric emergency department. To top it all off, your manager comes in and tells you that the Patient Safety meeting has been changed to next week, which is when you have off to study for finals. She says you need to come in for the meeting anyway as she will be out of town visiting grandchildren.

What comes up for you after reading this?

In the past when this would happen to me I would feel angry. I would get hot flashes starting in my chest which rose to my head. My blood would feel as if it was boiling and my face would turn red. My head would ache and my stomach would twist into knots. I would almost feel like I was on the verge of tears; I was that mad. My thoughts would race; “This is so unfair! I don’t know these patients! I cannot do this. Why does this always happen to me? This stinks!!” I would complain to the charge nurse. I would attempt to change my assignment and arrange my schedule so I didn’t have to split my shift. I would be furious at my nurse manager for the meeting change, even though it had nothing to do with her. I would feel out of control!

Notice I said this is how I felt in the past. After a lot of inner healing, reflective reading, and educating myself I have a different outlook on the need to control. I have learned the art of “letting go”. A line from the serenity prayer states “grant me the serenity to accept the things I cannot change.” Realizing certain experiences are outside of our control can be freeing. Circumstances in our lives are beyond our reach. We cannot control time. We do not have power over another’s behavior. We are unable to change the past or rearrange what the future. Letting go can remind us to live in the present moment.

So how do we do this?

Here are 7 simple steps I take to let go and release myself from the need to control:
•  Observe thoughts as they come into consciousness- If you catch yourself making a judgment or feeling uncomfortable sensations such as anger, unhappiness, or frustration observe these thoughts and realize you are having them.
• Take a slow deep breath in and out through your nose- The physical exhale is symbolic of releasing nasty feelings and controlling thoughts out of your body.
• Focus on the present moment- Choose consciously to pay attention to what is currently happening. Become in touch with your senses; what do you see, hear, and feel in this moment?
• State a positive affirmation- “I am exactly where I need to be right now”.
• Turn it over to a Higher Power- the Universe has a path for each of us. What is supposed to happen will happen. The timing of experiences will occur in a natural way. If something does not take place as expected then maybe it wasn’t supposed to be that way in the first place.
• Be grateful for blessings- Instead of being upset with things not turning out the way you planned take a moment to reflect on what you are grateful for.
• Congratulate yourself- Review your experience and celebrate that you have not let feelings control you. Enjoy the feeling of “letting go” the need to control. Relish this freedom.

Filed Under: Guest Post, Health and Wellness, Photography by Randy Legaspi Tagged With: , , , , , , , ,