How Meditation Can Help You Cope with Anxiety

How Meditation Can Help You Cope with Anxiety

How Meditation Can Help You Cope with Anxiety

Feeling stressed out as a result of the state of the world? Between social unrest, global health concerns and any personal upsets, that stress is totally normal and you are not alone.

However, just because stress is a normal reaction to troubles doesn’t mean that stress has to take over your whole life.

If you’re starting to feel worried all the time, or developing physical symptoms such as stomach aches or panic attacks, then you need some tools to reduce the intensity of that anxiety and bring it down to more manageable levels.

Here are some tips to get you started, courtesy of Cup of Nurses.

Creating a Positive Space

Before you dive into meditating, ask yourself if you have a space that will foster peace and mindfulness. Meditating in a busy room full of kids, for example, can be a bit of a challenge.

Make sure you have a space that’s quiet, private, and emits soothing energy. 

If self-isolating was part of your self-care plan during the pandemic, you might have started to build up some negative associations with your home.

You can release and replace this energy by burning sage, or even simply letting in some fresh air. Releasing negative energy that may have built up in your space is vital for achieving inner peace.

Also, remember that aromatherapy can be an invaluable asset in balancing and unlocking various chakras.

Movement Meditation 

If you’re brand-new to meditation or work on mindfulness, movement is usually a good place to start. Trying to plop down in a quiet room and clear your mind right out of the gate isn’t likely to be particularly effective.

When your brain is used to running a million miles a minute, having something physical to focus on can help you develop the focus necessary to meditate effectively. 

Yoga is one of the best forms of physical meditation, and you can find a ton of resources online that will help you develop mindfulness this way.

However, you can practice mindfulness while doing any kind of physical activity; swimming lends itself well to meditation. You can enjoy a walk while paying attention to the sensation of your feet against the ground, or the sounds happening around you.

If you already have a favorite form of exercise, the next time you work out, pay close attention to what’s happening in your body. This will help you develop mindfulness, as well as make your workouts safer and more effective. 

Guided Meditation 

A great way to ease yourself into meditation is to try some guided meditations. For example, Irish Life Health notes you could try a free guided meditation app designed to help you unwind whenever and wherever you are.

There are guided meditations on all sorts of topics, from fostering focus, to parenting, to releasing anger, and more. 

Guided meditations give you a chance to practice releasing control over your mind and watching what your mind does instead.

At the start, having a voice prompting you to notice your breath and to observe where your mind goes can keep you from feeling frustrated or overwhelmed by your own straying thoughts.

Eventually, however, you can learn to meditate with or without guidance, opening you up to a world of relaxation and inner peace. 

At the end of the day, meditation doesn’t get rid of stress, nor does it magically make you constantly happy. Stress and unhappiness are, after all, a natural part of living.

What it does do is teach you how to sit with those emotions without the urge to push them down or fight them away. When you learn how to sit beside your pain, you will find it becomes far more bearable. 

 

Cup of Nurses is your best source for all the current news in health, as well as other topics related to nursing. If you have any questions, please email marketing@cupofnurses.com.

 

EP 208: Headache and Migraine Relief with Jono Taves

EP 208: Headache and Migraine Relief with Jono Taves

EP 208: Headache and Migraine Relief with Jono Taves

Headaches or migraines can affect anyone. Blinding migraines can also stop someone in their tracks. And when it can’t be relieved, it can lead to a more serious condition. What headache and migraine relief can you do? Is there something you can do to relieve your headaches? 

We would like to introduce you to Dr. Jono Taves in this episode. Dr. Jono is the owner of Novera: Headache Center and host of The Headache Doctor Podcast.

He specializes in relieving headaches and migraines for patients who don’t get enough of what they need from traditional treatments. He believes everyone deserves a life free from intrusive pain and unwanted medication so that they can excel in everything they do.

We discuss the different types of headaches, why you’re getting them, and how to relieve the pain. 

Questions for Our Guest

The questions below are some we’d like to tackle. We often go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know.

Looking forward to our conversation!

These are the questions you had in Calendly. We’ll go off your questions, and wherever else our conversation goes.

  1. Can you give us a little background about yourself and how you’ve gotten involved in pain relief, specifically headaches? 
  2. Is there a difference between a migraine and a headache? 
      • Different types of headaches?
  3. Are there any misconceptions about headaches? 
      • For example, some people think that only women get recurring headaches
  4. Can headaches or migraines cause any damage? Or are those pains a signal that there can be potential damage?  
  5. Where do headaches or migraines stem from? 
      • Are there multiple causes, or what can worsen them? Dehydration, stress, lack of sleep….
  6. How can migraine symptoms stem from the neck?
      • Is pressure being put on the spinal cord like in a pinched nerve? 
      • Is there an abnormality in the spinal column that causes head pains?
      • Does it have anything to do with the muscles around the neck?

7. Does the location of the pain play a role in what’s causing it and how to treat it? 

8. How do you treat migraine or headaches?

9. What tips or recommendations can people use to relieve their headaches or prevent them?

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests. If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

Links: 

https://www.instagram.com/noveraheadachecenter/?hl=en
https://www.noveraheadachecenter.com/
https://open.spotify.com/show/5ZTszj6q8MGsOQl9kMBXKW 

To rid yourself of your headaches and migraines, watch the full episode here 👇👇👇

TIMESTAMPS:

00:00 Introduction
01:44 About Dr. Jono Taves
05:57 Understanding the Difference Between Headache and Migraine
09:23 Anatomy of the Upper Neck and Its Relationship to Pain
15:51 Understanding the Causes of Neck Tension And How To Avoid It
18:57 The Link Between Muscle Tension and Headaches/Migraines
20:53 Sleep Position Recommendations for Neck Pain Relief
23:50 The Psycho-Emotional Impact Of Neck And Migraine Pain
27:10 Steps to Relieve Headache and Migraine
29:43 The Impact of Chronic Pain on the Brain
32:38 Headache Locations May Reveal Source Of Pain
36:27 Benefits of Neck Cracking in Physical Therapy
39:41 Using Joint Mobility To Alleviate Muscle Tension And Migraines
42:15 What a Session with Dr. Jono Looks Like
44:09 Tips For Preventing Migraines
47:54 Proper Neck Support Tips for Intubated Patients
50:52 Improving Sleep & Reducing Snoring Through Pain Relief
52:18 Wrapping up the show

EP 206: Marriage and Family Therapy with Ashley Turner

EP 206: Marriage and Family Therapy with Ashley Turner

EP 206: Marriage and Family Therapy with Ashley Turner

Marriage and family therapy is a good way to work out issues within the relationship. If you know that your marriage is on the rocks or have family issues that need to be addressed and resolved, going through therapy is a big help.

Sometimes, some things can be resolved without ending in a bitter divorce or separation. It is why therapists and marriage counselors exist. If you are in this predicament, this episode is for you.

​​In this episode, we welcome our guest, Ashley Turner is, a yoga–meditation expert, Licensed Psychotherapist, writer, facilitator, and 7-figure wellness entrepreneur.

She is the founder and CEO of The Center for Yoga Psychology – an innovative, scientifically grounded training center for yoga teachers, mental health clinicians, and dedicated students fusing yoga, mindfulness, trauma resolution, shadow work, and neuroscience.

It has fast become a go-to resource for evidence-based yoga, meditation, and breathwork for mental health. 

Ashley has graced such lists as:

  • 100 Women in Wellness to Watch ~ MindBodyGreen
  • 100 Most Influential Yoga Teachers in the US – Sonoma
  • Top 100 Psychotherapy Blogs – FeedSpot 

She is also a sought-after speaker, facilitator, and presenter at conferences and events worldwide. Her mission is to integrate yoga and meditation into the mainstream medical and educational systems by training highly-skilled professionals and helping them build fulfilling, highly profitable businesses.

www.AshleyTurner.co | www.Yoga-Psychology.co

Questions for Our Guest

The questions below are some we’d like to tackle. We often go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know.

Looking forward to our conversation!

  1. Can you give a background about yourself and how you became a therapist, facilitator, and Priestess?

2. Being an LMFT (Licensed Marriage and Family Therapist), what do married people and families struggle with? Why do those people seek therapy?

3. What advice can you give people before they get married or settle down?

4. What are some things people should know before they start a family?

5. What is some advice you can give to healthcare professionals?

      • People that work in an environment that revolves around life and death? 
      • Are people struggling to find a balance in their relationships or family? 

6. Have you had any personal struggles in relationships or family? How did you overcome them?

7. You also describe yourself as a priestess: what does that mean?

8. Is yoga for everyone?

      • What’s the best way to get started?

9. What role do you see yoga and meditation playing in healthcare?

10. What are some proven scientific benefits of yoga? What holistic interventions can healthcare providers operating in the traditional medical system responsibly offer patients?

11. What type of meditation and yoga do you practice? Why?

      • What do yoga and meditation bring you?

12. What is trauma-informed yoga?

13. What Trauma-Informed care can we offer in healthcare settings to take care of the “whole person”?

14. What are the chakras?

      • How do they connect the body and mind? 

15. And how could they be referenced in modern healthcare?

16. You speak a lot about addictions, traumas, and chakras; how are they all related?

Ending Question

Before we end the show, we have one last question we like to ask all our guests.

If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why?

Links: 

Learn all about marriage and family therapy by watching the full episode here 👇👇👇

TIMESTAMPS:

00:00 Introduction
02:10 About Ashley Turner
05:20 Recurring problems that arise in married life
08:54 How to Establish Effective Communication in Difficult Situations
14:44 How To Build And Foster Trust In Relationships
20:28 How To Identify The Ideal Relationship For You
27:04 How To Clarify Core Values & Priorities
30:30 Self-Care Strategies for Resilience in Healthcare
36:11 The Pathophysiological Benefits Of Yoga And Meditation
39:17 Yoga Meditation for Total Mind-Body Wellness
45:56 Trauma-Informed Yoga: Exploring Its Benefits and How It Works
52:09 Integrating Chakra System into Modern Healthcare
1:02:58 Wrapping up the show

Nurses Are Resilient But They Also Need Help

Nurses Are Resilient But They Also Need Help

Nurses are Resilient, But They Also Need Help

Nurses are resilient beings. Out of all professions, nurses have the most contact with the sick. They constantly face difficult situations regarding patient care, comforting families, and communicating with healthcare providers to deliver quality patient care.

Nurses are there, ever-present, and ready to help because they love their jobs. But who takes care of the nurses? What happens when nurses are battling their mental health issues? 

 

What Causes the Stress in Nurses?

Being a nurse is both physically and psychologically demanding. The amount of stress is always high at any given shift. All of which can affect the mental health of nurses. But what are the causes of these stresses? 

 

Long shift hours 

Some hospitals run short of nurses, and because of this, many nurses must extend their working hours to provide round-the-clock patient care. This includes overnight shifts, which could take around 12-16 hours.

Working hours affect the natural sleeping pattern. It leaves them feeling fatigued and exhausted even before their actual shift starts. Although nursing is a 24-hour job, there are no resources to help nurses. The expectation is to figure it out and show up. 

 

Heavy workload

The increase in demand for health care services and the number of nurse retirees are among the many reasons why the usual workload of many nurses doubled.

This situation has forced many hospitals and healthcare settings to function with skeleton crews. As a result, this makes the workload for existing nurses much heavier.

The lack of nursing staff leads to picking up overtime, further increasing their weekly workload and leading to burnout.

 

Death of a patient

Losing a patient can also take a toll on nurses. It is one of the most challenging parts of this job, especially when the nurse and patient form a bond. Although some nurses understand that they will lose some of their patients, it can still affect a nurse’s emotions. After all, nurses are human beings too.

Nurses face a constant emotional toll. They work with people in some of the worst times of their lives; no one ever wants to be in a hospital. Nurses feel those emotions, and it can be hard to separate them. While nurses are resilient, there is only so much they can take. 

 

Bullying at workplace

Nurses also experience bullying at work. It usually comes from co-workers with seniority privileges and even patients. A toxic workplace and coworkers can impact a nurse’s mental health.

Sometimes nurses forget that their coworkers are human too. The expectations are high, and some nurses forget that they don’t always know what they know now. 

 

Safety and health concerns

The lack of adequate personal protective equipment, as seen during the Covid-19 pandemic, inadequate staffing of nurses, and insufficient resources can cause safety and health concerns.

When hospitals do not provide nurses with protection during a health crisis or an adequate amount of staff, stress is inevitable. It also puts the health and safety of nurses at risk, putting the healthcare system in an even deeper hole. 

 

How can nurses manage stress? 

Stress will always be present no matter what we do; the key is learning to manage it more effectively.

Here are good examples of what you can do when you feel stressed at work:

  • Aromatherapy has proven to be effective in calming the nerves. It also reduces anxiety. Essential oils like lavender can help lower stress, so having a diffuser at work can help. Smelling something nice will always boost your mood, even if you are not a big believer in aromatherapy. 
  • Eating healthy can also help lessen stress. Start eating more fruits and vegetables to help increase your energy. Caffeine is helpful, but make sure not to overdo it. It would also help to keep yourself hydrated by drinking lots of water, especially if you have long shifts. The rule of thumb is to drink half of your body weight (in pounds) in ounces of water before your 12-hour shift. But if you can’t drink all that water, bring some to work. 
  • Be sure to engage in activities that help stimulate your mind, like puzzles, crosswords, or books. It helps reset your mind and keeps it busy but healthy and enjoyable.
  • Take time out to meditate. Align your thoughts and mind to focus on what you need to do. A good 10-minute break to meditate will help shift your mind into a better place and lifts your brain fog. 
  • Lastly, get enough sleep. Adjust your sleep schedule to get at least 6-8 hours of sleep each night, and try to sneak in a nap during the day or your shift. It will help improve your concentration and reduces the risk of making impulsive decisions. When your mind has rested, it can help you see things more clearly. 

 

When Should Nurses Seek Help for Their Mental Health?

Stress is almost synonymous with being a nurse. It comes with the job, and while many can adjust, some find it difficult to ask for help. So, when should you ask for help? Nurses are resilient people, but burnout can also take a toll on them.

Nurses should seek help once they’ve developed these signs and symptoms:

  • Rapid heart rate
  • Muscle tension
  • Headaches or frequent migraines
  • Difficulty breathing
  • Having nightmares
  • Trouble sleeping for days
  • Quick to anger or irritability
  • Feelings of guilt
  • Confusion or trouble concentrating or staying focused
  • Have difficulty remembering instructions
  • Being forgetful

Nurses with more pronounced mental health issues may also experience depression, inability to cope, and social withdrawal. They may also feel compassion fatigue or experience burnout, leading to a lack of empathy for patients.

When you’ve experienced these symptoms, seeking professional mental health assistance or support would be best. 

 

Looking for more nursing and travel nursing information? Check out these helpful links!

EP 200: Understanding Your Body Language With Kelly Love

EP 200: Understanding Your Body Language With Kelly Love

EP 200: Understanding Your Body Language With Kelly Love

Your body language is essential to your well-being, but do you know when your body speaks? Psychosomatic bodywork is an approach that combines different techniques that are rooted in guiding a person to reach their goals through different therapies.

Among these include talk therapy, breathwork, and movement. It also includes somatic-emotional awareness and trauma release to reclaim one’s energy and physical presence.

Psychosomatic bodywork works by tapping into mind and body communication. It focuses on this connection so the therapist can work toward physical and emotional healing.

In a way, it is possible to heal the mind and the body through the mind. But how does this truly work? Is it possible to adapt this in our everyday life?

In this episode, we would like to introduce you to Kelly Love. Kelly is a rewilding coach guiding you back to the truth of what your soul came here to do, be, and express through the body’s wisdom.

Kelly uses transformative psychosomatic bodywork to help achieve physical and emotional healing. 

Questions for Our Guest

The questions below are some we’d like to tackle. We often go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know.

Looking forward to our conversation!

These are the questions you had in Calendly. We’ll go off your questions and wherever else our conversation goes.

  1. Please give us a little background about yourself. 
  2. What is the language of the body? 
  3. How can we use the body’s language to live aligned with our soul’s purpose?
  4. Can you hear what pain and trauma you store in your body?
  5. How can nurses use body Language to understand their patients?
    • How does this body language allow us to treat the root cause of disease to better care for our patients?  
  6. Tell us how you help patients heal. 
  7. Where can people find you?

Matts’s Experience with Body Language 

The left pectoral muscle is also lower than the right, speaking again into the feminine heart energy being drained out, exhausted, or having challenges encouraging and uplifting your own heart.

This is your solar plexus, and when the elbows are turned out, it signifies a history of giving away your power. Imagine a young boy with his arms out asking, “How much more do I have to give you for you to love me?

LOWER BACK: More hollowing shows a long history of busting your back to please/care for others vs. caring for your own needs and desires.

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests.

If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be and why? 

Enjoy Kelly’s services and use our code CUPOFNURSES10, which is suitable for any service of $500 or more. To know more about Kelly, send her a DM thru her socials or visit her website at:

www.KellyLoveRewilding.com

Join her Group coaching program Soul Much Love at KellyLoveRewilding.com/SoulMuchLove

Connect with Kelly through her Instagram at @KellyLoveRewilding 

Do you want to learn about your body language? Watch the full episode by clicking here 👇👇👇

 

TIMESTAMPS:

00:00 Introduction
01:35 About Kelly Love
03:26 How Kelly learned about the relationship between the body and emotions
07:31 How does body language impair our physical state?
11:56 How emotions impact particular body parts
13:41 Body language as a two-way system
15:37 How does the condition of our patients affect us as nurses?
21:31 How to tell if there is a medical or mental problem
25:56 How can a nurse give their patient greater care?
27:49 Common issues that most people have
29:42 How Kelly treats her patients
32:36 How can you heal yourself
33:42 A recurring theme in Kelly’s client
38:13 What should women do during their period?
41:49 Wrapping up the episode