Stress Less, Care More: Heart Health Tips for Healthcare Pros

Whether you work as a nurse, X-ray tech, or respiratory therapist, working in healthcare can be a fantastic career. However, it can also be stressful and emotionally draining.

Healthcare work can mean exposure to infectious diseases, understaffing, and demanding patients. Healthcare professionals may work long shifts, including 12-hour or 24-hour shifts, which also can be stressful. Additionally, healthcare workers often deal with tragic and upsetting situations, including the death of patients.

It's no wonder that about 50% of healthcare professionals reported feeling burned out in 2022. 

Additionally, Indeed’s 2024 report The Pulse of Healthcare surveyed 1500 healthcare professionals and job seekers on employee expectations, sentiments, and trends. The survey found that close to one-third of healthcare workers report at least one symptom of burnout. That stress can also affect your health including your heart.

However, proper self-care and learning strategies to combat stress can help a healthcare worker thrive. Learning how to prioritize self-care also helps you be your best as you care for others in your profession. 

The article below provides information on how to navigate the stresses of working as a healthcare professional, including stress-busting ideas, healthy habits, and products that support well-being.

Effects of Stress on the Body 

Stress can affect both your mind and your body. Rising stress hormones, including cortisol, can lead to increased inflammation and contribute to several medical problems. 

Stress may lead to the following physical symptoms:

• Fatigue
• Headache
• Nausea
• Stomach pain
• Difficulty sleeping

Ongoing stress can also adversely affect work performance. It may lead to difficulty solving problems, increased errors, and reduced overall performance. Fortunately, you can manage stress and prioritize your overall well-being in several ways.

 

Stress-Busting Tips for Healthcare Professionals

Prioritizing your physical and mental health helps improve your work performance and overall quality of life. Consider some of the stress-busting tips below.

Use Quick Mindfulness Techniques

Stress relief does not have to take a lot of time. Incorporating mindfulness activities into a daily routine does not have to be complicated. There are several quick mindfulness techniques you can try that help reduce tension, refocus, and keep perspective, such as: 

Deep breathing: Taking slow, deep breaths can lower your heart rate and blood pressure. It can also promote relaxation and help you regain focus. Even two or three minutes of deep breathing can be beneficial. Breathe slowly through your nose to fully expand your lungs, hold for a few seconds, and exhale through your mouth. 

Gratitude exercises: Practicing gratitude exercises can help you gain perspective and reduce stress. It's harder to feel stressed if you're feeling grateful. Take a moment and write down two or three things that you're thankful for. This is also a great activity to start your day with.

Deep listening: Another simple way to practice mindfulness is to do a deep listening exercise. All you need to do is listen to the sounds around you. It does not matter if you're inside listening to the sound of air conditioning or voices in the distance or outside listening to the sounds of nature. The point of the exercise is simply to sit, listen, and be.

Take small breaks: Whether you're at work or home,  your days can become busy.  Reducing stress does not have to take a lot of time. Remember, even taking 5 minutes to practice mindfulness can help you reset. 

Make Recharging a Priority

Short breaks can help boost your mood and promote relaxation. However, it's also essential to prioritize time off and allow yourself breaks to recharge. This may mean saying no to certain other activities and responsibilities. Remember, it's okay to say no to prioritize your health. 

Make it a habit to take a break for self-care each day. Even 15 minutes can make a difference. Also, aim to take at least one day off a week. Find activities that help you to refuel. This may be different for everyone. Some ideas to help beat stress include:

• Get a massage
• Try a yoga class
• Get creative, write, paint, or make music
• Learn to meditate
• Listen to music
• Take a walk outside
• Make Recharging a Priority

Products That Support Your Well-Being

While you're on the job, making sure you feel comfortable throughout your shift also helps decrease tension and improves your well-being. Finding the right products can make a big difference in your work day and your comfort. Consider the suggestions below for products that support your overall well-being.

Compression socks: Compression socks are designed to improve circulation, reduce swelling, and decrease fatigue.  They help provide support for getting through your work day.

Supportive shoes: Anyone working in healthcare knows that supportive shoes are a must. Poor footwear can lead to pain in the legs and lower back. Choosing the right shoes can help reduce strain and keep you comfortable during your shift. Scrub Pros offers a range of nursing shoes that provide durability, support, and styles to meet your preferences.

Comfortable scrubs: It is important to choose comfortable scrubs that suit your preferences and needs. There are several things to consider when choosing scrubs to keep you going throughout your long shift including pockets, fabric, and waist and neckline style. Regardless of your preferences, we've got both women & men covered!

Heart-Healthy Habits

Ongoing stress can also affect your cardiovascular system. Stress increases inflammation in your body, which is a risk factor for heart disease. It may also raise blood pressure and cholesterol levels.

Adopting heart-healthy habits during your shift and making certain lifestyle adjustments can decrease your risk of cardiovascular disease and improve your overall well-being. 

Consider the following tips:

• Eat nutrient-rich snacks such as Greek yogurt, boiled eggs, fresh vegetables, and fruit.
  
  
• Avoid going overboard with caffeinated beverages.
  
  
• Stay well hydrated during your shift.  Water is your best bet. Drinking plenty of water helps optimize kidney function.
  
  
• Limit unhealthy snacks such as fried foods, sugary treats, and high-sugar drinks.
  
  
• Try to move regularly during your shift. When possible, take the stairs instead of the elevator or take a few laps around the parking lot during your break.

Celebrate Yourself

Healthcare workers are often centered on others. After all, their job is to take care of people, sometimes in the worst situations of their lives. Your dedication and courage to face difficult situations are something to be proud of. 

One of the most important things you can do for your patients and yourself is self-care. Keep in mind that self-care is not a luxury. It shouldn't be something that you put off for another time. Regular self-care is beneficial for your work life, relationships, and overall health. 

Try to develop some habits that help you reduce stress and regroup.  Regardless of how busy you are, it's important to incorporate self-care habits into your daily routine. Make a promise to yourself to prioritize your well-being.

We invite you to explore Scrub Pros' comfort-focused products and consider joining our VIP Rewards Program. For every purchase you make, big or small, you earn points that can be used for future purchases. You also get free shipping and a special birthday gift to celebrate your day. We continually add new perks and special surprises to keep the rewards coming. 

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MaryAnn DePietro CRT is a licensed respiratory therapist at a Northern California trauma center. She received a B.S. degree in Rehabilitation from Penn State University and a degree in respiratory therapy from American River College in Sacramento.

MaryAnn has 18 years of clinical experience as an RT in critical care, labor and delivery, and pulmonary rehabilitation specialties.

In addition, MaryAnn has experience as a medical writer for various newspapers, magazines, and health websites. She has written extensively about sleep disorders, asthma, and pulmonary fibrosis. 

 

Sources:

Healthcare Workers Face a Mental Health Crisis. ( 2023).  Centers for Disease Control and Prevention. https://www.cdc.gov/vitalsigns/health-worker-mental-health/index.html

Indeed. (2024) The Pulse of Healthcare. https://d341ezm4iqaae0.cloudfront.net/assets/2024/01/13212502/The-Pulse-of-Healthcare-2024-Report-FINAL.pdf