1. Unit 9: Self-care and reducing test anxiety Written by Kathleen McCullough-Zander, MA, RN, CTN

2. Stress Body’s way of reacting to a challenge or threat Health care providers have higher levels of stress than other workers Nurses have higher levels than other health care providers Stressors for nursing students: 1. academic stress (tests, fear of failure) 2. clinical stress (fear of harming a patient) 3. personal/social stress (financial, family)

3. Effects of stress  heart rate and blood pressure  muscle tension  anxiety  immune function  memory and thinking Etc.

4. Negative coping mechanisms Eating junk food – especially sugar Smoking Drinking Drug use Inactivity

5. Nurses need to be role-models in primary prevention & health promotion

6. Healthy stress reduction techniques Healthy diet – reduce sugar and excess caffeine Adequate sleep Music Prayer Breathing exercises Guided relaxation Massage Yoga Meditation Laughter Exercise, exercise, exercise!

7. Meditation Lowers stress Strengthens the immune system Appears to lengthen life span Used for centuries in many, many cultures

8. It’s not the stress in your life - It’s how you deal with the stress!