In this Decompression Session, we鈥檝e created an easy list of 7 steps to create your own day spa at home. We all deserve to self-indulge, but massage appointments and facials are expensive and require planning. Instead, get yourself set up to stress-down in the comfort of your own home. Anyone can have their own little oasis.

We鈥檒l talk about how to set the mood, items you鈥檒l need, and how to set up your space so you can have an off-the-cuff unwinding session whenever you need one.

1. Set Your Spa Space

Everyone鈥檚 home is different, so where you choose to locate your DIY spa will depend on your rooms and layout. One obvious choice is the bathroom because you may want to do your spa time in the tub. This is also optimal because the bathroom is typically a small space where it鈥檚 easy to enclose. But because most bathrooms are on the smaller side, this is also a limitation if you鈥檒l want to spread out.

If you鈥檙e going to use a room you鈥檙e in a lot, like your bedroom or the living room, choose a section of it to be your dedicated spa space. You want to be transported, so transform a section of the room for privacy and peace.

If you choose a larger room, delineate your spa space. If you have a curtain or divider, great, but if not, face yourself in a direction that clears your field of vision of anything that stresses you out. Make sure your computer is out of view, for example. Silence your phone and place it out of reach. Even just setting up a blanket and placing a candle nearby will have a space-creating effect.

2. Make Your Spa Playlist

Day spas all have a familiar vibe, and it starts with music. New Age instrumentals are a go-to for a relaxation mood soundtrack, but there are many different types of easy listening you can opt for. Think ambient sounds over familiar tunes, and melodic over percussive. You don鈥檛 even have to go with music 鈥� white noise and nature sounds are all excellent sonic background to use in creating your own personal sound bath.

For tried-and-true meditative music, we love Music for Airports by Brian Eno, or the repetitive piano solos of Philip Glass. But you can also opt for recordings of whale song, waterfalls, Gregorian chants, or even thunderstorms 鈥� whatever brings you peace.

How much you curate your audio experience is up to you. If you want to take the easy route, you can simply search 鈥渟pa music鈥� online or on your music app. But you can also create your own playlist of songs to move you through a relaxed state. If you want to create a 30- or 60-minute experience, pick something with brighter tones or a little liveliness for the end of the playlist to ease you back into reality and wake you up back into your body.

3. Ohm Your Aroma

Now that you鈥檝e got your soundscape settled, figure out your smell-scape. A soothing smell can take you away 鈥� . Much like your playlist, you can choose a smell with known relaxing qualities like lavender, or you can make it personal by choosing a scent you associate with nostalgia. For example, choose a forest-scented candle if you grew up in the Northeast and have fond memories of the smell of pines.

How you permeate and perfume your spa is also your choice. You can choose candles, which have the dual benefit of soft light (more on lighting below). They come in almost any scent you can think of, from flowers to birthday cake. If you want a headier ambience, you can invest in some incense or an essential oil diffuser. Or go natural 鈥� actual flowers, herbs, or plants can add essence, or sachets of potpourri.

Whatever you choose, a good rule of thumb is to keep it relatively subtle. A strong smell might overwhelm your experience and distract you from disappearing into full relaxation. Another thing to avoid is too many different competing smells. If you鈥檙e using a bath bomb or scented lotions, try to use candles or oils that complement them. You can experiment with your aromas until you find the right mix 鈥� all part of the fun of home spa creation.

4. Find Your Light (or Dark)

Obviously, you want soft lighting for your home spa. Since you鈥檙e at home, you might mostly have lighting that is practical and too bright for home spa purposes. If your switches don鈥檛 have built-in dimmers, you can just supplement your spa with its own lighting.

We already mentioned candles, and one or two lighted wicks might be all you need for your home spa. The movement and shadow of a and won鈥檛 over-light your space. Another option is simple natural light. There鈥檚 no reason your spa time can鈥檛 be a daytime experience, and indirect sunlight is lovely, revitalizing, and free.

If you want to invest in some pro-level spa lighting, there are a range of products available, from infrared-light therapy lamps to color-changing mood cubes. Or, if you want to try no lighting, there鈥檚 always the sensory deprivation option 鈥� complete darkness. This requires little more than turning off the lights and closing the blinds. (Get blackout curtains if you really want to go for it.) Just make sure your setup is safe so you won鈥檛 trip over anything in the dark.

5. Make a Grocery Run

A trip to your local supermarket has everything you need for your home spa perishables. From DIY face masks to a refreshing spa beverage, stock your fridge with a few essentials. If you decide to become an expert, you can find lots of recipes online for face peels, hair masks, and the like. We鈥檝e just listed a few ideas below to get you started:

• Cucumber Water: All you need is a cucumber and some filtered water. Slice the cucumber and float the disks in water overnight in the fridge. Place a glass next to your bath or mat, and save a few disks for your eyelids.

• Egg White Face Mask: Just one ingredient, that鈥檚 it. Separate, whisk until frothy, and apply. Then leave it on for 10-15 minutes and rinse, and then call all your friends to tell them you鈥檝e got egg on your face.

• Bath Salts: All you really need is epsom salt, an inexpensive ingredient you can find at most grocery stores. Just add a cup to the tub and soak. If you want to get fancy, you can find recipes to add ingredients for additional aroma and body benefits.

These are just a few of the easiest DIY treatments. Check online for more recipes and ideas.

6. DIY Massage Tools and Techniques

Here鈥檚 where you might want to do a little self-educating and invest in a couple of basics so you can work out the knots on your own. An inexpensive yoga mat and foam roller are worthwhile investments. To get the most out of your massage and make sure you鈥檙e doing it correctly, find a good online video tutorial. (Search 鈥渇oam roller tutorial鈥� for a bunch of options.)

Feel free to play the video tutorial as you roll out your back, or just memorize the steps and do it peacefully to your playlist. You can also do very simple, like lying on your back with your neck at rest and holding your knees, which helps release your lower back.

If you don鈥檛 want to move at all, download or stream a body-scan meditation to guide you through a mindfulness exercise from head to toe. You might want to turn the thermostat up a degree or two before you begin a prone exercise, or get under a lightweight blanket, since your body temperature may drop slightly in a resting state.

7. Take Your Spa with You

Now that you鈥檝e got your basic home spa setup, you should be able to relax at home. But since you don鈥檛 need much, and most of it is portable, you can pack your spa and take it with you if you travel or want to keep it on hand for a quick chillout anywhere you can find a private space. Enjoy the peace, and namaste!

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When you鈥檙e a student, your study area is a sacred space. Studying nursing is a challenging pursuit requiring focus and discipline鈥攂ut there are ways to make your study time more pleasant or and even inviting.

Why not work in a place that makes you feel clear-minded and comfortable? Why not Zen your space? No purchase necessary (okay maybe a few small, inexpensive supplies). Creating an environment where you can settle in, calm down, temporarily block out the world and focus may only take a few adjustments to your current setup.

We put together five simple study space tips to transform the area you might associate with stress into your own private study oasis. And since you鈥檙e a student nurse with a scientific sensibility, we explain why each tip is rooted in science and cultural tradition.

1. Feng Shui

Feng shui is a Chinese tradition dating back to ancient times, conceived as the art of creating harmony with your environment. According to feng shui, your desk is a 鈥渃ommanding object鈥�: an object of special importance that . Therefore, its placement and the arrangement of other furniture and objects around it will have an effect on your career pursuits鈥攚hich of course includes study鈥攁ccording to feng shui.

You can take your feng shui as far as you want, but at a minimum, position your desk so you can see the door, but at an indirect angle. Feng shui also recommends decluttering and removing any objects that interrupt the flow of your space. Some of the basics of feng shui-ing your space include cleanliness, clear lines of sight, and the integration of decor to highlight the vertical lines in your study area.

2. Aromatherapy

A pleasant scent always adds atmosphere to a room, but there are some that are particularly good for your workspace. May we suggest rosemary? This herb has romance and a literary legacy as a boon to memory鈥攜ou need only pick up a copy of Hamlet and flip to act IV, scene V to read 鈥渢here鈥檚 rosemary; that鈥檚 for remembrance.鈥�

Want some science to back it up? One study confirmed that , as subjects who were exposed to rosemary performed significantly better on a memory test against subjects exposed to lavender.

There are other aromas that can calm or invigorate you as you learn, and even enhance your productivity. Citrus scents can , cinnamon has been , and peppermint has been proven to lengthen attention span in medical students. Luckily, it鈥檚 easy to find candles and essential oils in almost any scent; or you can fill a bowl with cut lemons, fresh rosemary, cinnamon sticks, or just chew some peppermint gum.

3. Ambient Music

Music can be a powerful mood enhancer, and even a great motivator. Music at a gamma frequency (40 Hz) in particular . The specific music that activates you is very much according to taste, but science shows instrumental music works best for study, because you won鈥檛 be distracted by lyrics.

It鈥檚 up to you what type of instrumental soundtrack you want for your study time. Classical music is an obvious choice, but if you鈥檙e not feeling orchestral, you can find contemporary ambient music to put on a playlist. Check out Brian Eno鈥檚

If you find even ambient or classical music distracting, consider investing in a sound machine and simply play white noise, which has been studied and .

4. Get a Plant!

A houseplant isn鈥檛 just a lively addition to any space鈥攊t鈥檚 a friend to your productivity. First of all, the color green, because of its low wavelength, promotes a calm and focused mind, .

In addition to being (typically) green, houseplants may improve both productivity and happiness. One demonstrated a 12% increase in response time in subjects working near houseplants. And according to the , supported by numerous studies, humans experience a connection with houseplants that creates positive emotions.

If you want to combine efforts, see tip number two and consider a rosemary or peppermint plant. One popular option is a that is meant to bring you good fortune. Don鈥檛 forget to apply water and sunlight to keep your plant as happy as it makes you.

5. Post Your Mantra

Even if you鈥檙e not a meditator, pick a mantra. Or call it a motto. Or maxim. Or battle cry.

Whatever you choose to call it, they should be your words to live by. Mantras have , derived from the perceived power of the primordial intonation 鈥淥m.鈥� But feel free to take a modern approach. Find something self-affirming and inspiring鈥攕omething that when you think or say it to yourself, it moves you. Then write it down and give it a place of honor in your study space. Have it engraved on a placard or just put it up on a Post-It.

However you choose to display it, it will personalize your space and literally imprint it with the energy you seek. Then anytime you feel defeated, unmotivated, or even just want to center yourself, it鈥檚 there to tell you what you need to hear.

That鈥檚 it! Just five easy and cheap tips to Zen your study area. Follow these steps to make your desk not just your workspace, but your happy place.

For another post on how to keep your study space and study habits organized for maximum productivity, check out our Study Buddy post on 鈥�5 Lessons for Good Study 鈥楬ygiene鈥欌��.

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You can box wine, but can you box happiness? We say yes. Hear us out.

The 国产主播 Decompression Session series is all about managing the stress of being a student, and that includes finding healthy, delightful, manageable, and even productive ways to boost your morale when school gets you down. To that end, we thought we鈥檇 recommend putting together what we call a 鈥淗appiness Kit.鈥�

Who doesn鈥檛 love a care package? Maybe you鈥檝e sent one, maybe you鈥檝e received one. But have you ever assembled one for yourself? That鈥檚 the idea. Take a box, or a backpack, or even a small drawer and fill it with small delights you can dip into when you need a lift.

Even if you鈥檙e not feeling low, getting a little pre-packaged endorphin rush is a great way to break up your study session, combat boredom, or remind yourself that you deserve to treat yourself.

Here鈥檚 a list of ideas to pull from, but we encourage you to think of your own鈥�

Your Favorite Movie

Most of us don鈥檛 buy a lot of DVDs these days, but maybe make an exception for this one (or invest in a digital copy). What鈥檚 that movie you never get sick of watching? Pick something funny or nostalgic. Here are a few WCU staff picks for movies that really hold their happiness value: When Harry Met Sally, Monty Python and the Quest for the Holy Grail, Friday, The Princess Bride.

A Gift Card

For many (if not most) students, money鈥檚 tight, and retail therapy isn鈥檛 a regular option. Going online to buy yourself something pretty (or funny, or cool, or useful) is a delicacy. So, invest what you can ($100, $50, even $25) for a little future splurge, in the form of a gift card. It can be a to your favorite store, or just a prepaid credit card that you can spend on anything. Stick it in your kit and when the time comes, treat it like free money. And if it will make you happier to get yourself something practical (think a decent piece of cookware or a cooling pillowcase), that鈥檚 okay, too.

An Unopened Letter

There are two ways to do this one, and one of those ways requires some outside participation. Ask someone close to you to write you a letter. It doesn鈥檛 have to be a high-pressure assignment鈥攊t can be as simple as a short hello, a 鈥渞emember when,鈥� or even just a silly sketch. You can also do this for yourself. Next time you have an odd thought, jot it down, or write your future self a little affirmation. Whether you鈥檙e the author or not, seal it and address it to yourself. Then put it in your kit and open it down the road.

Something Delicious

Relatively non-perishable, obviously. You know what you like. If you鈥檙e a candy fiend, keep a bag of sour gummies, a box of malted milk balls, some pop rocks鈥攚hatever鈥檚 your favorite sweet treat鈥攆or an indulgent munch when you need it. If salty is more your thing, some microwave popcorn or spicy cheese puffs are good options. Or you can stow away a beverage like a single glass bottle of grape soda, or even a bottled cocktail. Your kit, your palate.

A Treasured Photo

Nowadays most of our memories are digitized, but there鈥檚 just something about holding a photo that brings it back. Either pick one out of your online album and print it or, better yet, ask a family member or old friend if they have an old-school pic you can have as a keepsake. Maybe it鈥檚 a polaroid of you and your bestie as small children, or your parents鈥� wedding photo. Nostalgia is a great escape from the pressures of the present.

A Found Object

We all pick up shells at the beach or interesting rocks on hikes. Start keeping an eye out for an artifact when you鈥檙e out and about. Something from nature is good (don鈥檛 remove anything you鈥檙e not supposed to from a protected area), but you can also take home any little thing you discover in your travels 鈥� an odd postcard, a discarded toy, a lucky penny. You never know what you鈥檒l come across.

Something to Play With

Include a tangible object: a simple toy or game you can use as a solo diversion. We love a timeless plaything: a deck of cards, a Jacob鈥檚 ladder, a yo-yo, a mini jigsaw puzzle. Ideally this is a very simple pleasure and something you can interact with physically without having to think too hard. You鈥檒l be surprised how much fun you can have with something as simple as a rubber bouncy ball.

These are just a few ideas. Swap in your own fun stuff or add to this over time. Just making your happiness kit is an act of self-appreciation and a reminder that you deserve an emotional reward, for any reason whatsoever. It鈥檚 fine to be in a bad mood鈥攈ealthy even鈥攂ut if you decide you鈥檇 rather have a little happy time, you鈥檒l always know where to find it.

Want to share some happiness with fellow WCU students? Come hang out with us on and !

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Restless? Maybe we can help.

We get it: A new mattress and box spring are expensive. So are high thread-count sheets and down pillows. If you鈥檙e on a tight budget, these might seem like luxuries that aren鈥檛 on the top of your shopping list. Maybe they should be.

Why? We spend an average of . We squander another seven years trying to sleep. That鈥檚 33 years (again, on average) spent on slumber鈥揳lmost a third of a hundred-year lifespan. By way of comparison, we spend about four-and-a-half years eating, and we鈥檒l bet dollars to donuts you鈥檙e spending more money on food than your sleep cycle.  We know sleep doesn鈥檛 taste as good as a Cuban sandwich from El Cochinito, we鈥檙e just saying don鈥檛 depriotize bedtime in favor of mealtime.

Okay, now let鈥檚 look at how much else you lose when you lose sleep. can unleash a cascade of negative effects on your body and mind: stress response, circadian rhythms, immunity, emotions and mood, somatic pain, metabolism, cognitive function, memory, and more. In short, sleep deprivation also deprives you of overall quality of life. Long term, sleep deficits can lead to more alarming health outcomes like cardiovascular disease, type-2 diabetes, and even colorectal cancer.

Unfortunately for some of us, sleep doesn鈥檛 always come easy. But the numbers and factors make a compelling case not to skimp when you鈥檙e budgeting for slumber. Get your best chance to rise and shine. Here鈥檚 a starter list of sleep needs to get you comfortably to the land of nod:

1. The Almighty Mattress

Your mattress is far and away your most important partner in achieving reliable, quality sleep. It鈥檚 also the most expensive. The can be anywhere from a few hundred to a few thousand dollars (big ticket mattresses can sell in the tens of thousands, but we鈥檒l leave those out of the conversation for now). You should replace a mattress every 6-8 years. So let鈥檚 say you go high-end and splurge on a $3000 mattress, and replace it in six years. That鈥檚 $500 a year, or a little over a dollar a night. Would you pay a dollar a night for a good night鈥檚 sleep? Of course, you don鈥檛 have to spend that much, but remember this is about your quality of life. And you鈥檙e worth every penny.

2. Pillow Talk

Your pillow is a close second to your mattress in terms of importance, and is very much a matter of taste. Some people might like a firmer pillow, others a down pillow that practically dissolves beneath your head. If you鈥檝e got neck or back problems, you might need something more orthopedic. Most people know how they sleep, and it鈥檚 easy to rated to give you the best comfort and support. Just don鈥檛 keep using that pillow from childhood that鈥檚 been flattened into a pancake.

3. Noises Off (or On)

This one鈥檚 especially for light sleepers whose sleep can be interrupted by noisy neighbors or sounds from the street. At this point, 鈥渨hite noise鈥� is a misnomer, because many noise machines offer a sound spectrum (pink noise and brown noise are both common calming noise colors). A is a small investment that many sleepers swear by鈥搚ou can find one easily for as little as $20, sometimes less. And most offer alternatives to the standard static: You can doze to anything from thunderstorms to whalesong to a sound replica of the womb. Even if you鈥檙e not a light sleeper, sleep sounds can help your mind move on from rushing thoughts to lull you to sleep.

4. Compression Blankets

鈥淐ompression,鈥� 鈥渨eighted,鈥� or 鈥済ravity鈥� blankets are available in a range of prices, and you don鈥檛 have to spend much for one that can deliver sleep benefits. is used widely to treat anxiety, famously developed by Temple Grandin to calm animals, and also therapeutic for humans. Considered, applied pressure, in this case weight, can relax the nervous system and create a sense of calm that can help you soften into sleep, and stay there. Plus, many of these blankets come in 鈥渃ool鈥� or 鈥渨arm鈥� constructions, so you can choose a temperature that fits your sleep needs.

These are just four investments you can make to tune your body and mind for a good night鈥檚 sleep. Consult your budget, shop around, and order up some zzzz鈥檚.

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Sometimes you don鈥檛 have a lot of time to de-stress. You need a quick fix. There鈥檚 actually some tried science behind pressure points you can apply to yourself that can have an almost instant relaxing effect. Here are a few to keep in your pocket when you just need to chill, just a little. Some of these techniques are also thought to help with headaches, menstrual cramps, and other common things that can interfere with your work and wellbeing.

Most of these only take a few seconds. And they have all been around awhile 鈥� we didn鈥檛 invent them 鈥� but for fun, we gave them names.

1. Face It: This one鈥檚 pretty intuitive. We tend to pinch our upper nose or rub our temples to calm the mind or distract ourselves from a headache. This one鈥檚 slightly different. The pressure point you want to target is directly between your eyebrows, and you can use a thumb or finger to apply some pressure to that point. So use your digit of choice to press on that spot and close your eyes. Then create a firm circular motion for, ideally, at least five minutes.
2. Ears to Lobes: There鈥檚 some belief and evidence that stimulating your ears (gently) can calm your lobes. Not the ear lobes 鈥� the brain ones. At the top of your ear, below the ridge, a subtle pinch and circular motion may create a greater sense of calm. It makes sense: Noise is stressful, and your ears are the gatekeepers to that stress. Give them a small massage 鈥� they鈥檝e earned it.
3. The Thumb Bucket: This is that sort of batwing-shaped spot between your thumb and your pointer finger. It鈥檚 what gives us the opposable thumb! And it deserves a little massage, too. Here鈥檚 what to do: use your other hand to give that spot a pinch and hold it for a few. It might be a little uncomfortable, but it鈥檚 just for a few seconds. Breathe. Then give yourself a thumbs up.
4. Wristy Business: This one鈥檚 just a little more complicated, because it鈥檚 recommended you target a very specific part of the lower arm. Measure three fingers (not scotch, inner wrist!) and press gently between your tendons for a few seconds. There鈥檚 some theory that this can induce labor so if you鈥檙e pregnant, skip this one.

As with anything, use what works for you. Anxiety on the job is inevitable, and not everything works for everyone. But a few innocuous options are good to have in your toolkit for getting through class, or shift, or even a social situation. See you at the next Decompression Session!

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Did you know there are foods that can help relieve stress and influence your mood? Here is our quick rundown! While everyone鈥檚 needs are different (it鈥檚 important to keep in mind allergies and intolerances), these snacks and foods are 鈥� at least empirically 鈥� understood to help calm the body and mind, or at least not agitate them. From soothing drinks to late-night snacks, check out our list for ideas of foods to add to your diet!

For a Nervous Stomach:聽Ginger
Let鈥檚 not be squeamish except鈥� we鈥檙e sometimes squeamish. It鈥檚 hard to be on shift with an upset stomach. Sometimes it鈥檚 just uncomfortable, sometimes it鈥檚 an 鈥渆mergency.鈥� Polite terms aside, sometimes you need to calm your bowels to calm your mind. Ginger in many forms has been used for centuries to combat digestive discomfort. We鈥檙e not saying you have to chew on raw ginger. Ginger beer is a great alternative to soda that might help settle your stomach. You can also try ginger tea or ginger candy.

For Energy Without Anxiety:聽Green Tea
Caffeine is your best friend until it isn鈥檛. Some people thrive on coffee or black tea. You might be working a long shift and need a lift, but some constitutions react differently to different types of caffeine. Green tea is generally believed to be good for you and doesn鈥檛 shock the system in the way a latte might. If you have a more reactive constitution, it鈥檚 a good alternative.

For Sleep:聽Almonds
If you eat nuts, almonds have a variety of benefits and have shown promising empirical evidence in promoting a healthy sleep cycle. One theory is that almonds contain magnesium, which is anti-inflammatory and might help calm the body. It might not work for everyone, but if you鈥檙e looking for a late-night snack before hitting the pillow, it might be worth a try.

For Your Sweet Tooth:聽Dark Chocolate
We could do a whole post on this (and maybe will, at some point). Dark chocolate is believed to boost endorphins, so it might provide some emotional nutrition when you need it most. It contains antioxidants and some research supports wider benefits. It鈥檚 a delicious, arguably nutritious, and a not-so-guilty pleasure.

For the Adventurous:聽Sardines
Maybe don鈥檛 bring them to work (or if you do, bring a breath mint), but sardines have been linked to longevity and are a quick source of salt and protein. The science is early but interesting. They鈥檙e also a foodie favorite. If you鈥檙e not ready for a whole sardine, you can find Caesar dressings that include sardines.

For Everyone:聽Water
Does water count as food? Probably not, but it is likely the most important item on this list. Dehydration will drag you down on the job and wake you up when you have a chance to sleep. You know this. But it鈥檚 easy to forget. If you鈥檙e water averse or water forgetful, there are mobile apps to keep you on track.

These are just a few tips for the curious. There鈥檚 so much more information out there about how to keep yourself calm and energetic (at the same time!). We鈥檒l keep bringing ideas your way.

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Pocket talk: As a nurse, and especially a nurse in a hectic hospital or urgent-care nursing environment, pockets can be your best friends. Scrubs brands will often even name their different scrub styles by pocket quantity: from single pocket scrubs to 12-pocket sets. Your nursing specialization has a lot to do with how many pockets you鈥檒l want.聽

The reason scrubs often have so many pockets is you really need them for work. You鈥檝e got to stash your pens, sanitizers, gauze, OTC meds鈥� you鈥檙e a walking, working 鈥済o bag鈥� who needs everything at arm鈥檚 reach to stay nimble and agile on shift.聽

So maybe some days all your pockets are spoken for. But if you鈥檝e got a spare, why not designate it for yourself? Kind of like 鈥淢e Time鈥� but in this case it鈥檚 a 鈥淢e Pocket.鈥� We had a few ideas for what you might keep in that extra scrubs pocket for a little physical or emotional lift on shift.聽

1. A Snack: Of course, nothing sticky or messy. An energy bar is an obvious choice, but if blood sugar is an issue you can opt to keep a few hard candies or small packets of crackers in case you need a little glucose fix to keep going.聽
2. A Sentimental Object: This could be anything that brings you a little mood boost. Maybe it鈥檚 a picture of your daughter, or your dad, or your dog. Maybe it鈥檚 an ornament or a talisman associated with your faith. Perhaps it鈥檚 something as small as a worry doll so you have a little (literally) company when things get extra stressful.聽
3. A Small Notebook: Not the kind you take rounds notes in鈥� this one鈥檚 for you. Maybe you have a little spark of inspiration, an idea, or just a memory that you鈥檇 forgotten and want to make sure you don鈥檛 again. You鈥檝e already presumably got pens in another pocket. Nothing wrong with putting that pen to personal use on occasion. Sketching is also a good stress release and is believed to enhance your memory skills. If you prefer to think out loud, you can also get a small mini tape recorder (or just make voice memos on your phone).
4. A Laugh: If you prefer your stress buster in the form of a gut buster, pick a bunch of quotes that delight you, write them down and fold them up. Before each shift, choose one at random and put it in a pocket. Then it鈥檚 there when you need to turn the frown upside down. We think this one by Dorothy Parker is pretty clever: 鈥淚鈥檇 rather have a bottle in front of me than a frontal lobotomy.鈥澛�

We鈥檙e sure you have even more creative ideas and we鈥檇 love to hear them. Join us on聽听辞谤听聽and share!

The post Decompression Session: What鈥檚 in Your Pocket? appeared first on 国产主播.

Think you don鈥檛 have time to meditate? Oh, but you do. As meditation practice has become increasingly mainstream, it has evolved to fit all schedules and lifestyles. And based on plentiful evidence, the short- and long-term benefits to your mental health are real.聽

Most of us don鈥檛 have time to shell out dozens of hours and thousands of dollars on transcendental meditation classes鈥攖he Cadillac of the self-care industry. But the good news is that it鈥檚 possible to find a little quietude, even on the move. After all, you shouldn鈥檛 have to be as concerned about your own blood pressure as that of the patient you鈥檙e checking on.聽

While there are websites galore and oodles of apps鈥攕ome of which can guide you through a session as short as a minute, here are some hands-free options to shush the chaos in your head and help you reset, even when on shift or under a study deadline:

Technique 1: 4-7-8聽(Also Known as 鈥淛ust Breathe鈥�)

Keep this technique in your back pocket for when things are extra frantic because it can soothe and center you in as little as 30 seconds. It鈥檚 called 鈥�4-7-8 Breathing鈥� and it鈥檚 super simple: Inhale through your nose for a count of four, hold your breath for a count of seven, and then exhale through the mouth for a count of eight. Cycle through the steps as many times as needed but even just once can help you find serenity when you need it most.

Technique 2: Walking Meditation

You don鈥檛 have to be seated to be mindful. In fact, meditation while walking is an established practice. It鈥檚 a little different because instead of focusing on your breath, you tune into the sensation of your legs and feet while walking. Healthcare professionals often spend a lot of time either on their feet or sitting. Both can benefit from a meditative stroll. Walking between wards? Slow down, if you can, and notice the sensations of your feet, trying to relax your legs. Focus on that movement for as long as you have (ideally 10 minutes or more, but any amount of time is better than none). Pay attention to your body and how it interacts with what鈥檚 beneath it, whether it鈥檚 the parking lot or the hallway.

Technique 3: Don鈥檛 Think

Many improv training programs push students to 鈥渘ot think.鈥� Instead? Listen. This might seem like an unlikely parallel to nursing, but the skills are still applicable. Healthcare professionals often have to think on their toes and make quick decisions. Intrusive thoughts can get in the way of your ability to focus and enjoy what you do. Listening without thinking can actually help you learn how to think better. If you find your thoughts swirling, remind yourself: Just listen. Your other thoughts can (and will) come back in a bit. It鈥檚 not easy at first. You鈥檙e in the business of urgency. We鈥檙e basically hard-wired for it. But it鈥檚 a great way to reconnect to your surroundings in a sensory way鈥攁nd give yourself a short break from whatever鈥檚 zooming around inside that overactive brain of yours.

Main point? Don鈥檛 knock it 鈥檛il you try it 鈥� and try it again. They call it 鈥減ractice鈥� for a reason. And you鈥檙e already pursuing a career as a practitioner. It takes work to relax, as counterintuitive as that may sound.聽

These are just three techniques out of many, and there are numerous resources out there to help you learn mindfulness and peacefulness. This list is tailored to those, like nurses and students, who might not have the resources, time, or money, to make meditation top priority. At WCU we encourage all our students to pursue wellness and unwind in healthy ways. We hope this helps.

Which is all to say: Namaste!聽

If you want to learn more about our programs at 国产主播, you can聽. If you鈥檙e already a student, we鈥檙e so glad you鈥檙e with us. And stay tuned for our next Decompression Session, coming soon…

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