Stress

Management
for Nurses
authors
This booklet was written by Scott Brunero, CNC, Liaison Mental Health Nursing,
Prince of Wales Hospital, Sydney; Darrin Cowan, CNC Liaison Mental Health
Nursing, Greater Southern Area Health Service; Alan Grochulski, CNC, Mental
Health Northern Sydney and Central Coast Health Service; and Angela Garvey,
Professional Officer, NSW Nurses’ Association.

acknowledgements
We wish to thank the following people for their help and support in the production
and editing of this booklet:
Marianne Goodwin, Peter Newman, Terry Joyce, Ben Neilson, Salih Ozghul,
Patricia McDermott, Beverley Raphael, and the many nurses who shared
their stories.

Copyright © 2006
New South Wales Nurses’ Association
PO Box 40, Camperdown 1450
New South Wales. Australia
Telephone: 02 8595 1234
Facsimile: 02 9550 3667
Email: gensec@nswnurses.asn.au
Web: http://www.nswnurses.asn.au/

Stress Management for Nurses

ISBN: 0-646-45849-3
1. Nurses - Job stress. 2. Stress management. I. Garvey Angela.
II. N.S.W Nurses’ Association.
363.11961073

Illustrations by: Scratch! Media, info@scratch.com.au

Design by: jacstar design, jacstar@swiftdsl.com.au
Printed by: No Time to Lose, info@notimetolose.com.au

This work was funded by the NSW Department of Health under the
Mental Health Nursing Enhancement Fund.

All rights reserved. No part of this publication may be reproduced, stored

in a retrieval system, or transmitted in any form or by any means, electronic,
mechanical, photocopying, recording or otherwise, without prior written permission
of the copyright owner.
stress
management
for nurses

This booklet is intended to heighten

awareness of the mental health
needs of nurses and provide useful
exercises to assist nurses to
manage stress at work

(Disclaimer)

This book is not designed to be a substitute

for professional advice. It should be used in
conjunction with specific health advice from
your health care provider.
 forward
While your union and others are working
hard to achieve improvements in nurses’
employment conditions, it remains a fact
of life for nurses that we will frequently
encounter situations at work that are
physically and emotionally demanding.
We also know that chronic exposure to
stress can sometimes have very real and
significant implications for our health and
wellbeing.

While there are a number of mechanisms

already in place to assist nurses, such
as occupational health and safety and
employee assistance programs, it is
also important that every nurse has the
awareness and skills to take care of their
own mental health needs.

It is hoped that this booklet will be a

reminder for nurses about the need to care
for ourselves, be mindful of the impact of
the stressors and strains they encounter at
work, to encourage nurses to seek support
and assistance if needed.

Brett Holmes

4
contents
Introduction 4

What is Stress? 8

Occupational Health & Safety 11

Employee Assistance Programs 15

Coping Strategies 17

Relaxation Techniques 27

10 Things Every Nurse Should Do 29

Useful Contacts 30

Recommended Reading 32
 introduction
This booklet has been written by
nurses for nurses to help promote
awareness and understanding of
our own mental health needs.
It is widely recognised that nurses,
like many others in the caring
professions, have mastered the
art of anticipating and attending to
the physical and emotional needs
of others. Unfortunately, nurses
tend to forget how to take care
of themselves and each other.

While there is no doubt that

nursing is a wonderful career with
many challenges and intensely
rewarding experiences, it is also a
fact that in their daily work nurses
confront emotional and professional
demands that are unimaginable
to the wider community. Let’s
face it: spending your working
life taking responsibility for the
quality of people’s lives and their
deaths is a heavy burden, even
for the broadest of shoulders.

Nurses have a habit of putting the

needs of our patients ahead of
our own. The community regards
us as tough, able to cope in all
situations, resilient, always caring,
loyal to our patients, dedicated,

4
committed, the list goes on. These Inevitably nurses find themselves
expectations are put on us by in situations where the source of
society, managers, organisations their stress is difficult to eliminate,
and sometimes ourselves. How like finding that extra nurse to
do we as nurses react to these cover the shift, stopping that extra
demands, what choices do we have patient turning up on the ward, or
and how do we put ourselves first? not having enough experienced staff
rostered on the shift. Frustrating
In the same way as mental health
as it may be, there are some
issues have struggled to make
sources of stress that we have
it on the broader social agenda,
limited ability to change, and this
they’re also struggling to make
can lead to people feeling stressed,
it on the agenda at work. The
anxious, angry and depressed.
profession has made a lot of
progress in managing many of The coping strategies and relaxation
the physical risks associated techniques explained in this book
with our work: we use safe lifting have been evaluated and they work.
techniques, we’ve adopted universal They are simple, effective and
precautions and many other helpful in managing anxiety levels,
practices to ensure our physical anger and depressed feelings.
safety at work. Unfortunately, we
However, it is critical that we all
haven’t made the same level of
recognise that individual stress
progress where hazards to our
management is only part of the
mental health are concerned.
answer to looking after nurses’
One of the most significant risks mental health. When we consider
nurses are exposed to in their work workplace mental health, we must
is stress. This booklet will highlight adopt the same approach that we
some of the signs and symptoms have adopted for the management
that indicate when stress might be of other occupational health and
becoming a problem. It offers some safety concerns. That is, with a risk
skills and strategies to assist you management approach that focuses
to overcome some of the pressures on prevention. For this reason, we
associated with nursing work. have included a brief overview of
5
 introduction

the occupational health and safety It is hoped that nurses who read
laws in NSW and the obligations this book will benefit, not only
of both employers and employees from practising the strategies and
to work together to maintain safe exercises, but also by developing
and healthy systems of work. a better awareness of our own
mental health needs and those of
It is also important that all nurses
our colleagues. Most of all, it is
are aware of NSW Health’s
important that we accept that there
commitment to the mental health
is no shame in acknowledging that,
and wellbeing of staff at work in
at times, the demands placed on us
public hospitals. A confidential
at work can become overwhelming
employee assistance program (EAP)
and that the best thing we can do
has been available to all public
for ourselves, our families and our
sector nurses for some time. Many
patients is to take care of ourselves
of the nurses who provided personal
and seek help if we need it.
insights for this project reported a
high level of satisfaction with the
service provided by local EAPs.

6
7
 what is stress?
You would think that defining
stress would be relatively easy.
Yet those who have spent most of
their professional lives studying
it still have trouble defining the
term. Despite efforts over the
last half-century to define the
term, no satisfactory definition
of stress exists. Defining stress
is much like defining happiness.
Everyone knows what it is, but no
one can agree on a definition.

Essentially, stress is the emotional

and physical response you
experience when you perceive an
imbalance between demands placed
on you and your resources at a
time when coping is important.

What this means is that you

experience stress whenever you
are faced with an event or situation
that you perceive as challenging to
your ability to cope. If you see the

8
event or situation as only mildly What are the signs and
challenging, you will probably feel symptoms of stress?
only a little stress; however, if you
perceive the situation or event as The signs and symptoms of stress
threatening or overwhelming your can range from a major physical
coping abilities, you will probably crisis like a heart attack, to more
feel a lot of stress. Importantly, minor symptoms like tiredness
your perception of how negative an and disrupted sleep patterns.
outcome could be will significantly The more serious stress-related
determine what degree of stress problems usually emerge in the
you experience. So, having to context of prolonged periods of
wait for a bus when you have exposure to intense stress. It
all the time in the world triggers is important therefore to be
only a little stress. Waiting for able to recognise and manage
that same bus when you are the early signs and symptoms
running late for an appointment of stress, in order to avoid the
triggers much more stress. more serious effects of stress
on your health and well-being.
The difference between the
demands of the situation and Think about how you have been
your perception of how well you feeling in the last few months.
can cope with that situation How many of the physical and
is what determines how psychological signs of stress
much stress you will feel. listed on the following page
have you experienced?

9
 signs and symptons of stress:1

• tiredness, fatigue, disrupted sleep patterns ____________________

• increased pulse rate and blood pressure ____________________

• shallow, rapid respirations ____________________

• muscular tension ____________________

• loss of appetite, overeating, indigestion ____________________

• constipation, diarrhoea ____________________

• dry mouth ____________________

• excessive perspiration, clamminess ____________________

• nausea ____________________

• decreased libido ____________________

• nail-biting ____________________

• increased use of alcohol or other drugs ____________________

• irritability and impatience ____________________

• frequent worry and anxiety ____________________

• moodiness, feeling sad or upset ____________________

• loss of sense of humour ____________________

• poor concentration, memory lapses ____________________

• ambivalence ____________________

• feeling overwhelmed by even minor problems ____________________

10
occupational
2
health & safety
Nurses confront a range of
occupational health and safety
(OHS) risks in their roles providing
care and comfort to the sick and
aged. While much has been
done to identify and control the
physical risks associated with
nursing work, such as manual
handling, ergonomics, chemical
and biological hazards, we have
been less successful in recognising
the very real psychological risks
encountered by nurses.

There is a growing recognition

among employers and many
employees that the effects of the
workplace stress that many nurses
experience may constitute a mental
or psychological disorder due to
exposure to risks in the workplace.

Recent WorkCover NSW3 statistics

indicate that stress is among
the most common workplace
hazards for nurses, along with
manual handling injuries, physical
injuries from acts of aggression
or violence and the consequences
of chemical exposures.

11
 occupational health & safety

While OHS legislation provides a • ensure that people (other

framework for the health, community than employees) are not
and aged care industries to develop exposed to risks to their
strategies to minimise the risk of health and safety arising from
injury to nurses, it takes more than the employer’s activities.
legislation for a safety culture to
This means that employers must:
develop and become the foundation
for nursing practice. All nurses, at • ensure that the work
all levels, need to embrace safety, environment is safe
including psychological safety, and • provide and maintain
consider it integral to the way work safe systems of work,
is planned, resourced, performed, eg work conditions
monitored and evaluated. • ensure that everything
used at the workplace is
The NSW Occupational Health safe when used properly,
and Safety Act 2000 (OHS Act) eg equipment, chemicals
is the key legislative instrument
• provide information,
that provides for the health, safety
instruction and training
and welfare of all people at a
• establish and maintain
workplace including employees,
effective consultation
agency nurses, patients,
• provide supervision
contractors and visitors.
sufficient to ensure safety
Section 8 of the OHS Act places the • provide adequate facilities
prime responsibility for occupational for the welfare of employees,
health and safety on the employer. eg toilets, facilities for hand
Employers are required to: washing and meal rooms
• ensure the health, safety • provide for the safety of
and welfare at work of patients, visitors, sub-
all employees, and contractors and others who
visit or work in the workplace.

12
13
 occupational health & safety

Section 26 of the OHS Act extends according to procedure,

the employer’s responsibilities to participate in training, and
all levels of management. Directors report any risks or injuries
and managers are responsible for • take reasonable care not
OHS within their areas of control to endanger anyone else by
and influence. They are the what you do (actions) or what
employer’s representatives and you fail to do (omissions).
have the responsibility, authority
and delegation for resourcing, Employees are also obliged by
developing, implementing and the OHS Regulation (clause 28)
reviewing policies and procedures. to report anything that could
reduce the employer’s ability to
All nurses in management or comply with the OHS Act. This
supervisor positions have a could include reporting:
responsibility for the health and
• hazards
safety of all staff reporting to
• an injury or accident
them. This responsibility is limited
to the scope of their control, • faulty equipment
authority or influence. In some • unsafe work practices, or
circumstances, supervisors work practices that employees
are regarded as employees. are unable to comply with
– either of these situation
Section 20 of the OHS Act
could increase the risk to
outlines your responsibilities
the employee, colleagues
as an employee. Specifically,
or others in the workplace,
you are required to:
eg patients or residents.
• cooperate with the employer
in their efforts to provide a As always, nurses with OHS
safe and healthy workplace, concerns can contact the
i.e. follow safe systems NSW Nurses’ Association for
of work, use equipment advice and assistance.

14
employee
assistance
programs
Compliance with the NSW Health
policy for Employee Assistance
Programs is mandatory for all
public health organisations in NSW.
The policy defines an employee
assistance program (EAP) as a
“work-based, early intervention
strategy which provides appropriate,
timely, professional and confidential
counselling and referral services
for staff (and their families) in
order to assist them to identify
and resolve professional, personal,
health or work-related issues.”4

While EAP has been available for

some time, generally it is under-
utilised by nurses. Indeed, many of
the nurses who contributed to the
development of this book by sharing
their advice and insights into mental
health issues at work, expressed
concerns about the confidentiality of

15
 employee assistance programs

this type of work-based counselling. Nursing staff can access EAP

However, it is very important to for any issue that may have an
recognise that the EAPs available to impact on the health and safety
nurses in the NSW public sector are of staff at work, including:
governed by the same privacy rules • relationship problems
and regulations that apply to all at home or at work;
other health information in NSW, i.e.
• mental health issues;
the Privacy and Personal Information
• organisational change;
Protection Act 1998 and the Health
Records Information Protection Act • substance abuse;
2002. Nurses who access EAP can • gambling problems;
do so with the same expectations • workplace conflict;
in relation to privacy that they have
• health concerns;
of any other health care agency.
• financial problems.
The rationale for the provision
of EAP is quite simple: levels of
psychological distress among staff
contribute to lower productivity
and studies have shown that
workplace counselling helps
reduce psychological distress.

16
coping strategies
“Grant me the courage to
change the things I can change,
the serenity to accept those
that I cannot change and the
wisdom to know the difference”
Reinhold Niebuhr

This famous quote from philosopher

Reinhold Niebuhr has been the
inspiration for many people who
have successfully managed to turn
their lives around by consciously
challenging many of their thoughts
and assumptions in order to
change the way they think and
feel about their situations.

With the level of day-to-day pressure

faced by many nurses, it is easy
for us to fall into negative patterns
of thinking that have a big impact
on how we feel at work and at
home. The trick is to recognise
negative thinking patterns and
work towards changing them.

The nursing literature suggests that

there are a range of interventions to
help you reduce stress in nursing.
A recent review5 suggests that
cognitive behavioural interventions
and relaxation/meditation

17
 coping strategies

strategies are effective in reducing that you also feel about them.
your personal levels of stress.
By identifying and then modifying
Cognitive-behavioural interventions those thoughts which produce
are designed to help people live negative feelings, you are then
longer, feel better and avoid having able to reach your goals and
self-defeating thoughts. They assist make changes in the way that
people to understand themselves you perceive and feel about life
so that they may live a more situations. It sounds easy but this
fulfilling and happier existence.6 takes some practice to change
the way you react to situations.7
Developed in the 1950s by Aaron
Beck and Albert Ellis, these The model is as easy
interventions are designed to to use as A.B.C.
increase your emotional self-
A = Activating event (what
management to allow you to change
happened) An occurrence,
the things you can change and
which triggers an emotional
accept (though not like) those
consequence.
things you cannot change.
Eg: My bus is running late, I
This type of intervention targets won’t make it in time for work
the individual thoughts as a
cognitive (thinking) process. It is B = Belief (what you are thinking,
based on the theory that changes self talk) An evaluation and
in our emotions and behaviours judgement about the demands
are determined by our thoughts on your self, demands about
about events that occur. People others and demands about
are often disturbed by their view the world or life conditions.
or perception of events rather These may be rational and
than the events themselves. By realistic or irrational.
being able to change the way Eg: People will look down on me
that you think about things you for being late. They will think
then are able to change the way I’m stupid and unreliable

18
C= Consequence (outcome) an Consequences (C) Write down
emotional and/or physical your behaviour and your
consequence linked to a belief. negative emotional stress
Eg: Anxiety reactions/feelings, which
regularly occur in the face of
It is easier to work out the the above activating event (A).
Activating event (problem) and
Consequences (outcome) first, as Beliefs (B) Write down your beliefs,
the Beliefs (what you are thinking) thoughts, attitudes and self
are not always so obvious to us. talk about the activating event
(A), which are irrational, not
To help us resolve a problematic true or useful that lead to your
situation we can use these steps. self defeating behaviour.

Activating Event (A) Write down a Goals Write down how you would
problem which has happened like to behave and feel about
or may happen in the future, the Activating Event (A) the next
which leads you to perform time a similar problem occurs.
ineffectively and/or experience
a negative emotional reaction.

19
 now apply these steps to a real example from your
own life:

Step 1: Think of an activating event (A)

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

Step 2: Identify your feelings/reactions (C)

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

Step 3: Identify beliefs (B) that lead to negative outcomes

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

Step 4: Write down the same event (A)

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

Step 5: How would you like to feel and behave (C) the next time the same
event occurs?
_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

20
21
 coping strategies

Examples of negative thoughts catheterisation. Then I panicked. I

and stressful thinking can’t do anything right. I’m a failure.”

3. Overgeneralising
Our thoughts or types of thinking (B
- beliefs) directly affect our feelings. When people build up one
Some of our thoughts are healthy thing about themselves or their
while some are not beneficial to circumstances and end up thinking
us. By addressing and changing our that it represents the whole
thinking we can then influence and situation or happens all the time or
change our emotions and physical is part of a never ending pattern.
wellbeing. Eg: “No-one here knows
what they are doing.”
Some examples of errors
in thinking are: 4. Mind reading

1. Black & white thinking Where we jump to conclusions

without enough evidence or where
Some times we see things in
we make guesses about what other
extremes. No middle ground. Eg:
people are thinking about us.
good or bad, success or failure,
perfect verses useless or moral Eg: “I wasn’t given the
verses immoral. When we do this shifts I asked for because
we forget that things are rarely one she doesn’t like me.”
way or the other but usually some 5. Fortune telling
where in between. Another name
When you predict the future
for this is “All or nothing thinking”.
in a totally negative way.
Eg: “If I am not perfect
Eg: “It will be another
then I am useless.”
shift I can’t handle.”
2. Filtering
6. Personalising
You tend to see all the things
When you jump to a conclusion
that are wrong, but ignore
that something is directly
the positives and take all
connected to you.
the positives for granted.
Eg: “Every one knows I’ve been
Eg: “I forgot how to set up for the
off work because I can’t cope.”
22
Challenging negative and Try this: On a piece of paper
unhelpful thinking draw two columns. In the first
column write down an irrational
How do we do this? The first belief; one that caused you to
step is to become more aware of become overly upset about a
your emotional stress reactions situation, person, or task. In
and understand that they the second column, write down
are not helpful in you getting the more realistic response that
what you want and need. would make you feel better about
the situation. The table below
includes some common examples.

Automatic Thoughts Realistic Responses

My performance was terrible – It’s awful not feeling completely
I’ll never be any good at this. confident about my skills but I know
(black & white thinking) I’m learning and that things will
gradually get better.

I can’t find anything I like about There are some good days and bad
working here. Nothing goes right. days in every job. Today is one of
(filtering) the bad days, but not all my days
are bad.

Nothing goes right for me. Things don’t always go perfectly

(overgeneralising) but then again they don’t always
go wrong.

I know everyone in the team thinks No one has said that I am useless.
I’m an idiot. Everyone is actually really friendly
(mind reading) and supportive.

Things are only going to get worse. No one knows the future but I know
(fortune telling) I have coped with worse things in
the past.

I haven’t been given the shifts I Sometimes I get the roster I ask
asked for because she hates me. for, so maybe she doesn’t hate me
(personalising) afterall.
23
 now try this:

Step 1: My irrational belief/thought (ie an irrational or unreasonable

response to a situation):

____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

______________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________

Step 2: Prove it. Where’s the evidence that my belief is true?

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

______________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________

Step 3: Is there evidence that my belief is false?

____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

______________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________

Step 4: Write down what you did (how did you behave or feel following your
irrational thoughts/beliefs?)

____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

______________________________________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________________________________

24
Step 5: Now answer the following questions.

Did your behaviour solve the problem in the short term?

Yes________________________ No________________________

Did your behaviour solve the problem in the long term?

Yes________________________ No________________________

Did your feelings help you to think clearly.

Yes________________________ No________________________

Did your feelings help you to deal with the upsetting event?
Yes________________________ No________________________

Are your emotions and behaviours helping you or hurting you?

Yes________________________ No________________________

Step 6: What good things will happen to me if I give up my belief?

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

By developing emotional self-management, you will be more able to

handle stressful situations and think more clearly about your problems.

1. Activating event (A) – What is the problem, be specific

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

2. Consequences (C) – Negative behaviours and stress emotions/feelings

(eg anxious, depressed)
_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________
25
 3. Beliefs (B) – Irrational, false thoughts – the things you said to
yourself following the activating event (A) (eg: Everything is so unfair.)

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

4. Goals – How I would like to feel and behave

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

5. Rational beliefs – Sensible and true statements

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

Reinforce your preferred beliefs. With practice, make them

part of you. Do this regularly and ask yourself:
• What truth is there in my thinking?
• What is the evidence?
• Will thinking like this help me?
• How else could I think about this?
• Where is it written that it must be so?
• Is my belief desirable or essential?
• What is the worst thing that could happen to me?
• What can I do if that happens?

26
relaxation
6
techniques
Relaxation is a skill. With frequent
practice you will improve these
skills to control your emotions and
improve your physical well being.
These techniques can be practiced
either day or night to assist you to
relax and feel in control. It is really
important to practice regularly.

Slow breathing technique

This is useful if you start to over
breath and when you are feeling the
first signs of anxiety or stress. You
are required to do the following:

1. STOP what you are

doing and sit down.

2. Hold your breath and

count to 10.

3. When you count to 10

breathe out and say the
word “relax” to your self in
a calm soothing manner.

4. Breathe in and out through your

mouth, focus on your breathing.
Breathe in for 3 seconds and

27
 relaxation techniques

out for 3 seconds. Repeat 2. Make sure your body, feet and
saying “relax” to your self arms are supported, feet in
every time you breathe out. front of you, arms by your sides.

5. At the end of each minute hold 3. Focus on the tension in

your breath for 10 seconds your body or muscles.
and then continue the 6-
4. Breathe in and out slowly
second breathing cycle.
and deeply, at your own
6. Continue doing this breathing pace until you settle. If you
cycle until all of your feel your anxiety rise start
symptoms of over breathing again by holding your breath,
are gone and you feel relaxed focus on your breathing.
and back in control.
5. Breathe in for 3 seconds
and out for 3 seconds. In
through your nose, out through
Muscle relaxation technique your mouth saying “relax”
This technique involves you using to your self-every time you
your slow breathing technique breath out. As you say the
in conjunction with muscle word relax allow the tension
relaxation. This can be practiced go from your muscles.
any time. The more you practice
6. Close your eyes. Continue
the easier it will be to achieve
breathing in through your nose
total relaxation and also the
and out through your mouth
duration of feeling relaxed and
saying “relax” to your self-
being stress free will last longer.
every time you breath out.
1. Sit down in a comfortable chair
7. Repeat this process until
in a quiet location without
you feel relaxed and practice
disruption or distraction.
it a few times a day.

28
10 things every
nurse should do
Although we cannot avoid stress, we
can learn to deal with it efficiently,
adjust and live with it, rather
than letting stress overwhelm us
and effect our quality of life.

Try to:

1. Keep things in
perspective, prioritise

2. Share your worries with

family and friends

3. Increased knowledge helps to

alleviate fears – clear up any
misconceptions and give yourself
the tools and resources to cope.

4. Don’t be too hard on yourself

5. Worry does not solve anything,

try to confront your problems
and make plans to solve them.

6. Set realistic goals

7. Exercise regularly and eat

healthily

8. Practice relaxation techniques

9. Have fun with your family

and friends, think positive
and enjoy new experiences

10. Remember: it is normal

to have setbacks – they
can be overcome.

29
 useful contacts
Employee Assistance Programs
Every Area Health Service has
an EAP program available free of
charge to its employees. Many
of these services provide free
access to external providers.
Contact your Area administration
office for contact details.

General Practitioner
Maintain regular contact with your
GP and be sure to discuss any
concerns you may have with your
doctor. Your doctor will also be able
make appropriate referrals to assist
you with your recovery such as:
• Anxiety Clinics
• Counselling Services
• Relaxation and Stress
management Courses
• Health Promotion Units

30
There are also now a number of Bush Crisis Line
allied health services covered by www.bcl.org.au
Medicare. Your GP may be able to
1800 805 391
refer you to a health professional for
A 24 hour crisis line that provides
sessions rebatable under Medicare.
confidential telephone support
Local Community Health Centre and debriefing services to rural
Contact your local community and remote practitioners.
health centre (white pages, Centre for Cognitive Behaviour
under “community health”) Therapy
Alcohol & Drug Information www.ccbt.com.au
Service (ADIS)
DepressioNET
24 hr advice
www.depressionet.com.au
1800 422 599
Information, help and support for
Beyond Blue people who have Depression
www.beyondblue.org.au/index.aspx
St. Vincent’s Anxiety
beyondblue is a national, Disorders Clinic
independent, not-for-profit
www.crufad.org
organisation working to address
issues associated with depression, New South Wales
anxiety and related substance Nurses Association
misuse disorders in Australia.
www.nswnurses.asn.au
Black Dog Institute 1300367962
www.blackdoginstitute.org.au 8595 1234
Welcome to the Black Dog
Institute, a clinical, research
and educational body dedicated
to improving understanding,
diagnosis and treatment of
depression and bipolar disorder

31
 recommended
reading
From Thought to Action:
A self-help manual, (2nd ed)
– Dr Antony Kidman, 2001

Feeling Better: A Guide to

Mood Management
– Dr Antony Kidman, 1999

Change Your Thinking

– Sarah Edelman, 2003

Three minute Therapy: Change

your thinking, change your life
– Michael R. Edelstein, 1997

What you can change and

what you can’t
– Martin EP Seligman, 1994

A New Guide to Rational Living

– Albert Ellis and Robert
A. Harper, 1975.

Wellness At Work – Building

Resilience To Job Stress
– Valerie 0’Hara, 1995

32
1 Stress Management for Dummies (1999) Allen
Elkin, IDG Books Worldwide Inc, California.
2 This section adapted with permission from Occupational
Health and Safety Essentials for Nurses, WorkCover
NSW, NSW Nurses’ Association, 2004.
3 Statistical Bulletin 2000, WorkCover
NSW, www.workover.nsw.gov.au
4 Employee Assistance Programs: NSW Health Policy
and Better Practice, NSW Health, March 2005.
5 Mimura C & Griffiths P (2003) The effectiveness of current
approaches to workplace stress management in the
nursing profession: an evidence based literature review,
Occupational and Environmental Medicine, Jan (60)1.
6 Kirkness, A & Grochulski, A (2001) “Living with an Implantable
cardioverter defibrillator” Royal North Shore Hospital and
Community services (Reproduced in part with permission).
7 The RET resource book for Practitioners. Michael.
E Bernard and Janet Wolfe, editors. New York, N.Y:
Institute for Rational Emotive Therapy, 1993.

33
notes
35
notes