Secrets A Nurse Can Learn from Navy Seals to Lessen Stress in the Workplace

Is your stress level in the workplace so high that you think you could fall on the floor one day because of too much exhaustion?

As a nurse, you have to deal with stress every day, especially if you are assigned to the emergency room.

But you know what, it might be a surprising connection to some, but nurses need to be like Navy Seals. As a nurse, you can actually learn at least 6 secrets from Navy Seals so that you can lessen your stress levels at work. Yes! You read that right. Navy Seals can teach you how to handle stress.

 What Does a Navy SEAL Know about Handling Stress?

Image result for lady navy seal

Well, the question should be, what does a navy seal DON’T know about handling stress? There is a common misconception that Navy SEALs are super athletes. They need not be super athletes. What they need to be is mentally ready to handle stress and not break down!

Aha! So, they really can handle stress!

The secret then lies not in their physical toughness but their mental capacity.

6 Secrets A Navy SEAL Can Teach You About Stress

If you think that your life as a nurse is full of stress, think again. Navy SEALs live and breath stress. It makes them tough. Yes, they are tough. Maybe the toughest in the world. So, you as a desk worker, a nurse or any other civilian could learn a few things about handling stress from them.

Here are their secrets:

  1. Navy Seal Focus – Fine tune your senses

Image result for sniper focusImagine a code blue and a code white in the middle of the night during your shift in the ER.

How will you deal with this effectively with less stress? A Navy SEAL will handle with focus! When Navy tries to focus, they stay calm, take deep breaths and focus on a particular task at hand.

2. Take one step at a time

Don’t step on a landmine or you will blow up! Image result for one step at a time

Take one step at a time! When you are faced with a problem as big as an elephant, solve it one chunk at a time, the ear first, then the tail, one foot. Well, you get the point! Visualize the goal and focus. 

Then solve the problem little by little. I tell you, although this might sound cliche, it really works. Navy SEALs do it and it gets things done. Why not do the same. 

3. Breathing Technique to Lower Stress

SEALs have what they call a 4 x 4 x 4 breathing technique. They claim that this is an effective way to handle high stress. How to do it?Image result for navy breathing technique

  • Breathe IN for 4 seconds
  • Breathe OUT for 4 seconds
  • Repeat for 4 minutes

Here is a quick video on how you should properly do it.

If some of you find this technique familiar, you are correct, this is also what yogis teach. This breathing exercise switches your stress hormones and relaxes your body, preparing it to focus.  

4. Non-reactivity

This means that you should “reframe” your view of a particular situation. You can refocus and turn an adverse event into a positive one.

During “Hell Week” Navy SEAL trainees experience a lot of physical hardships, mental torture and even emotional breakdown. The way to handle this is by non-reactivity. Instead of giving up because of helplessness, say this mantra “I believe I am capable of succeeding!”

5. Wear the Correct Gear 

When a Navy SEAL goes into battle, they are prepared. They are always prepared! They have the right gear and are appropriately dressed for the occasion.

As a nurse, you should be ready for every shift you go into. First of all, you should have had a lot of rest before your shift as this will make you more focused when you go to work and then:

  • Stethoscope? Check!Image result for nursing gears
  • Scrub suit? Check!
  • Clogs? Check!

…And of course,

Cotton Compression Socks? Check!

As a nurse, you do a lot of standing up, moving and running around or even sitting for long hours. To lessen your stress levels, wear a good pair of comfortable cotton compression socks that will help reduce fatigue, swelling and boost your blood circulation in your feet and calves.

To know more about the best cotton compression socks for nurses, check out these.

6. Celebrate Small Victories

Small victories are the best victories!

Image result for celebrate small victoriesQuoting –Small Victories: Spotting Improbable Moments of Grace-by Anne Lamott: “…You have to be grateful whenever you get to someplace safe and okay, even if it turns out it wasn’t quite where you were heading…”

Think about it, small victories when added together win the battle! So, put a smile on your face and drop the stress celebrating your small victories.

What about you? What are your secrets in making a stressful day seem like a breeze? You may want to share them in the comments below for everyone to learn from as well.

Thanks for reading!

 

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Ketogenic Diet: Is this a Healthy Diet to Lose Weight Effectively?

If you have been looking for different diets which are effective and trending now, you probably have heard about ketogenic diet as well. It has its share of the positive and negative media from both critics and practitioners. Well, to shed light if ketogenic diet really is for you, you might want to read on.

What is Ketogenic Diet?

There are different names for ketogenic diet. You might have heard from a friend mentioning keto, low carb, LCHF (low-carb-high-fat) and a lot more. Bottomline, it is famously known as “keto” diet. Why the name? It’s because of the natural process of the body: KETOSIS. This process happens when the body has low food intake and the body tries to cope with what’s happening to it.

Did you know?

The body stores fat because glucose is the first to be converted into energy. Glucose is produced when you eat foods which are high in carbohydrates. So, during ketosis, your body produces ketones. Being in ketogenic diet forces your body to be in this metabolic state.

In other words, while your body is in ketogenic diet you will lose weight.

Benefits of Ketogenic Diet

At first, keto diet can be energy consuming but the body knows how to adapt and once it has adapted to your regular routine in food intake, you will benefit from it. Below are just some benefits of ketogenic diet:

  1. Lose weight – This is going to be very obvious. Your insulin, which is fat storing hormones, level drops. The effect of this is that your body will burn fat!
  2. Increased Focus – When ketones are produced, it also helps the brain function better. Low carb intake means lesser chances of spikes in blood sugar. The result of this is improved concentration and focus.
  3. Increased Energy – So, your energy source is not just glucose, fats are burned instead. Fats are more effective molecule to burn. The science behind ketosis concludes that you feel “full” much longer and lessens your cravings to eat in between meals.
  4. Improve Blood Pressure – Many studies show that low carb diet reduces blood pressure. To know more, you might want to check out this article on the impact of ketogenic diet on cholesterol levels.
  5. Improve Skin Health – Another benefit is an improvement of overall skin health. Studies from National Center for Biotechnology Information (NCBI) show that skin inflammation and acne can be reduced with ketogenic diet. To check out facts you might want to read this conclusion from NCBI.
  6. Control Blood Sugar – The type of foods that you eat during ketogenic diet is naturally low in sugar. Studies show that keto diet is an effective way to manage diabetes or even prevent it.

So, if you are on the borderline of being diabetic or already a Type II diabetic, ketogenic diet might be the diet you are looking for.

What to Eat and Not to Eat

The idea is simple! You simply avoid most carbohydrates. Instead, you eat meat, fish, eggs, and natural fats! The key to a successful ketogenic diet is planning ahead! You should have a realistic diet plan.

The goal is to be in a ketogenic state as fast as you can. This means that the more restrictive you are of carb intake, the faster your body will go into ketosis. So, here are the foods that you should eat and should not eat:

Try These Simple MEAL PLANS

You may want to try these options for your first few days of the ketogenic diet. Dr. Axe recommends these food groups:

  • Breakfast: Whole milk, yogurt (unsweetened), raspberries, with two eggs; or mushroom, feta omelet, spinach and keto coffee.
  • Lunch: Oven-baked salmon with broccoli; or bacon, avocado, cheese and grape tomatoes.
  • Dinner: Romaine lettuce with Caesar salad dressing, chicken, and bacon; or ground beef with onions and low carb tomato sauce; another option is grilled chicken with eggplant, zucchini, and tomatoes.

You can also take snacks!

  • For Snacks: You can mix up turkey, bacon, lettuce, tomato, and avocado. Here’s a healthy Kale Avocado BLT Salad with complete ingredients and directions for preparation as recommended by Jessica Cording, MS, RD, CDN
Are There Side Effects?

Take note: You might experience some side effects which are common to people who are just starting keto. Some include cramps, constipation, heart palpitations, indigestion and keto rash. Before you start on this diet you might want to consult a doctor especially if you are diabetic.

On a Final Note

There is no need to count calories but track your progress, especially in the first 2 weeks. Be strict with your intake in the first month so that you will know if keto diet is actually working for you. Water is the best electrolyte supplement. Drink water to avoid dehydration.

Good luck with your keto diet!