Download Unit 9 – Self-Care and Reducing Test Anxiety

Unit 9: Self-care and
reducing test anxiety
Written by Kathleen McCullough-Zander, MA, RN, CTN
Stress
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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)
Effects of stress
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 heart rate and blood pressure
 muscle tension
 anxiety
 immune function
 memory and thinking
Etc.
Negative coping mechanisms
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Eating junk food – especially sugar
Smoking
Drinking
Drug use
Inactivity
Nurses need to be role-models in
primary prevention & health promotion
Healthy stress reduction techniques
• Healthy diet – reduce sugar and •
excess caffeine
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• Adequate sleep
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• Music
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• Prayer
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• Breathing exercises
• Guided relaxation
Massage
Yoga
Meditation
Laughter
Exercise, exercise, exercise!
Meditation
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Lowers stress
Strengthens the immune system
Appears to lengthen life span
Used for centuries in many, many cultures
It’s not the stress in your life It’s how you deal with the
stress!