This past week, the World Health Organization declared coronavirus a pandemic. Anxiety has been high as people rush to stock up on everything from hand sanitizer to toilet paper. Healthcare organizations are now planning and preparing their organizations for the influx of patients. I am in many nursing groups and everyone is asking the question of what can we do to prepare for what is coming?
I believe the biggest thing is understanding how to control our fear and anxiety from driving what we do or don't do.
For many of us, our evolutionary sense of self-preservation has kicked in, fueled by anxiety and fear. For some people it has meant eating more sugary treats for others it has meant buying toilet paper. While many people want to say "calm down" and "don't freak out". Our bodies have been programmed to have these emotions for a reason. As much as anxiety and fear feel uncomfortable, they have played an important role in your ancestor's survival. These emotions play a role in the neuroendocrine cascade that triggers the sympathetic nervous system (SNS) or our "fight or flight" response to dangerous or stressful situations.
The SNS is not meant to be engaged indefinitely and conditions like cardiovascular disease and diabetes have been tied to chronic upregulation. I believe one of the biggest problems right now of this is the news media which is taking advantage of this primitive programming and using it to keep people tuned in.
How to lower your anxiety and fear:
- Limit your exposure to media feeds to one hour a day in the morning.
- Avoid reading social media and any news two hours before bed. Read a book or listen to an audible book instead.
- Give yourself a space to decompress whether it is journaling, a bubble bath, listening to a self-help podcast.
- Limit caffeine and have a cup of hot herbal tea. My favorites are Organic India's Tulsi and Traditional Medicinal's Cup of Calm.
- Spend time talking with friends over zoom/live video.
- Put your phone on the charger and play games with your friends, family, or roommates.
- Consume meals with a higher ratio of protein and fat (which do not upregulate the SNS like carb heavy meals).
- Focus on one activity you enjoy doing like playing the piano or painting.
- Make time for a walk.
- Have compassion for yourself and others by believing that everyone is doing the best their best.
- Practice box breathing (breathe in for four, hold for four, breathe out for four, hold for four, repeat)
- Believe in yourself as someone who can solve any problem you face.
There is a lot of unknown right now, but we are in this together. If you need support and want to learn more, join us in the Burnout Ward Facebook Community.
I believe in you and all your possibilities.
Mary B.
Over the next few weeks, I am offering free coaching to nurses who need extra support during this time. Sign up for coaching here.
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