Imprint 2022 November/December | Page 36

• Step 3 : Hold the air in your lungs for four counts . Don ’ t get tense .
• Step 4 : Release and exhale smoothly through your nose for four counts .
If possible , repeat the cycle 5 times to get the full benefit . If it works for Navy Seals , it can surely help a busy nursing student .
Power to Stand on Solid Ground Grounding is a technique in the Community Resiliency Model ( CRM ) developed by Elaine Miller-Karas . CRM was created to help communities in the wake of traumatic events such as natural disasters . To practice grounding , develop an awareness of your feet ( or other part of your body ) in contact with the ground . This quickly “ settles ” your nervous system , brings your attention to the present , and provides a shortcut to a sense of safety .
Power to Go to Your Happy Place Sometimes we need to “ check out ” or mentally leave , usually when our mind is racing , or we are overwhelmed by chaos or stress . This was certainly true for most of us during the pandemic . The CRM uses another technique called “ resourcing .” External and internal resources help us focus on sensations that tell our nervous system to calm and reset .
Think of something that protects , nurtures , or uplifts you . Resources could be a person , place , memory , or activity . When you feel stressed or overwhelmed , go to your happy place . Plan a vacation or a party . Mentally hike in the mountains or run a marathon . Remember baking cookies with your grandmother . Plan your fantasy football picks . Design an embroidery or knitting project .
Power to Focus on What You Want More Of Our focus is our fate . What we choose to focus on grows . This is why gratitude practices are so effective . Instead of scanning our landscape for annoyances , disappointments , or threats , a gratitude practice retrains our brain to focus on those things that foster wellbeing , even joy . Studies reveal that gratitude practices increase happiness and decrease depression . Recent work has shown promising results in healthcare workers , reducing emotional exhaustion and depression symptoms as well as improving happiness and work-life balance for up to 12 months ( Sexton & Adair , 2019 ).
Each day , write down three good things that happened . “ Ate a taco . Found the missing library book . Walked with my dog .” Humble gratitudes are fine . Do this for at least 10 days . There are creative ways to do gratitude , such as photographs , text messages to a gratitude partner , or social media posts . Do what works best for you .
Conclusion : Power to Choose When we are in the throes of daily stressors or a traumatic event , we still have agency . No one can take that away , even in the worst circumstances . We can choose to pay attention , to stay present , to reframe , and even to be grateful . We can choose to breathe deeply and move forward with grace . It is never easy . However , by practicing the “ superpowers ” described here , it will get easier . We can gradually fine tune our default responses , shifting to ones that serve us and those around us . Our compassion for ourselves and others will grow . It ’ s a lifelong process , but the practices described here open a path to flourishing in your life and work . •
References Divine , M . ( 2016 , May 4 ). The breathing technique a Navy SEAL uses to stay calm and focused . Time . https :// time . com / 4316151 / breathing-technique-navy-seal-calmfocused /? utm _ source = newsletter & utm _ medium = email & utm _ campaign = timehealth & utm _ content = 20200505
Hanson , R . ( 2018 ). Resilient : How to grow an unshakable core of calm , strength , and happiness . Harmony Books .
Hopper , S . I ., Murray , S . L ., Ferrara , L . R ., & Singleton , J . K . ( 2019 ). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults : A quantitative systematic review . JBI Database of Systematic Reviews and Implementation Reports , 17 ( 9 ), 1855 – 1876 . https :// doi . org / 10.11124 / JBISRIR-2017-003848
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