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Choose 1 area to tidy up this weekend! 4315

If your surroundings are cluttered, the chaos will vie for your attention and limit your ability to concentrate. Having physical clutter around you makes it harder to relax, feel at ease, and enjoy your environment. As part of this month’s challenge, it’s time to tidy up an area of your physical space. But before a wave of dread washes over you, we promise ...

Out With The (c)old 4314

When you think about decluttering your home, what’s the first place that comes to mind? Is it that one messy bookshelf, your kids’ overflowing toy box, or the junk drawer that barely closes? You probably don’t think about your refrigerator. Despite how often it gets used, it’s easy to forget to clean this kitchen staple. And because your fridge holds ...

Eliminate Multitasking 4312

Many people think doing numerous tasks at once makes them more productive, but it doesn’t. Multiple studies show that switching between tasks often makes us less productive and increases our risk of making mistakes, especially when the tasks are complicated and call for our active attention. Multitasking clutters our thinking. To declutter your ...

Get Your Thoughts Out 4311

If you’re having trouble focusing or thinking clearly, you might have too many thoughts swirling in your mind. One of the best ways to solve this is to get your thoughts out of your head. Try one of these ideas for decluttering your mind of unnecessary thoughts: Do a brain dump: Grab a pen and paper, then write down all your thoughts as they come to you. ...

Filter Your Negative Thoughts 4310

While it’s not realistic to only think positive thoughts, negative thoughts can really weigh on you. We tend to spend more time and energy on negative thoughts, ruminating and often spiraling downward. One way to “declutter” for mental clarity is to better manage the thoughts and thought patterns that can bring you down. Here are some examples of types ...

End each day with appreciation 4301

Congratulations, you made it all the way through the Meditate & Appreciate Challenge! We hope these past 9 days have instilled a sense of gratitude into your mindset that will last a lifetime. As we complete the challenge, let’s focus on ending the day on a grateful note. Starting tonight, add this gratefulness exercise into your routine: Make a list of 5 ...

Reflect On Others’ Gratitude 4300

Some people learn best from watching others, then replicating their actions. If this sounds like you, today you can use this learning style to improve your gratefulness. Pay close attention to others' expression of gratitude, like when someone thanks you or shows appreciation for you. When you pause to notice these expressions, you’re more likely to ...

Take A Savoring Walk 4299

There’s something to be said about savoring the moment. When we savor positive experiences, they have a greater emotional impact on us because they sink into our memories and linger with us long after they’ve ended. And according to research , this can increase feelings of thankfulness, appreciation, and happiness. Today’s goal is to “savor” the ...

Appreciate Those Who Comfort You 4298

We can become more compassionate by thinking about how others have brought us comfort. It’s true — science confirms it. “Attachment security” is when we feel trust and comfort. With this safe and secure feeling, research says that we can better focus our energy on helping others. But how can we increase our feelings of security? What reminds us of the ...

Begin Your Meals With Gratitude 4297

As we mentioned at the beginning of this challenge, gratitude is more of a lifestyle habit than a fleeting emotion. The goal of every exercise in this challenge is to engrain an attitude of gratitude into your daily routine. What better way to create a gratitude habit than to practice it every time you eat a meal? Our food provides the physical nourishment ...

Wash With Awe And Wonder 4295

In the same way you work to help heal patients; gratitude has the power to work to heal you. Being grateful brings a stronger capacity for mental closure and many benefits for emotional health. Gratitude can heal your emotional health by activating the parasympathetic nervous system, which has a calming effect. You’ve been through a lot these past few ...

Give It Up 4294

Ever heard the saying “you don’t realize what you have until it’s gone”? It might be more than just a motto. Things that make us happy in life tend to become routine and their benefits eventually fade. They become less enjoyable over time, and we forget how they once brought us joy. This is called “hedonic adaptation,” and it’s one of the biggest enemies of ...

Do A Guided Meditation For Gratitude 4293

Did you know that Buddhist monks start each day with a gratitude chant for the blessings in their lives? We can learn a lot from this approach to a new day. Research shows a clear overlap between the benefits of gratitude meditation and the benefits of living a grateful life. Just one session of gratitude meditation can significantly boost your feelings ...

Appreciate The People In Your Life 4292

What makes you feel thankful toward someone? Maybe a person went above and beyond to show you kindness. If you’re like most people, you feel grateful, but you may struggle to show it. Today’s challenge is to express gratitude and appreciation for the wonderful people in your life. Think of a family member, coworker, or friend who has done something ...

Interrupt Anxiety With Gratitude 4291

If you have difficulty controlling feelings of worry and you often feel on-edge and irritable, you’re not alone. During the pandemic, almost 75% of nurses reported feeling anxious, stressed, or overwhelmed , but science shows that gratitude can help . Maybe you’re worried about everything on your plate this holiday season. Or maybe you’re anxious ...

Be mindful of green eating habits 4285

The best thing you can do to eat for a greener planet is to be mindful of how your eating habits impact it. Awareness and education are step one. Putting that awareness into action is step two. Only 1 in 10 adults eat enough fruits and vegetables, the CDC says. But research shows that 39% of people are actively trying to incorporate more plant-based foods ...

Buy Less, Freeze More 4284

Did you know, according to the Environmental Working Group (EWG), 20% of meat is thrown away? Yet meat production is a huge strain on our environment. The group also predicts that by 2050, one-third of U.S. emissions will come from greenhouse gases released during meat and dairy production. If we were all less wasteful, we could significantly reduce ...

Choose Plant-based Dairy 4283

It’s not just meat production that hurts our planet — dairy production does, too. The environmental impact of dairy milk compared to plant-based milk is substantial. It produces 3 times as much greenhouse gas emissions and uses: About 10 times as much land 2-20 times as much freshwater Every person can improve the environment by drinking and eating ...

Do You Know When To Choose Organic? 4282

Our food should be nutritious and safe to eat, right? Sadly, that’s not always the case. More than 10,000 chemicals are allowed in food sold within the U.S. Buying organic can help you avoid some added chemicals (like pesticides) that are often found in produce. Organic foods are grown in soil that hasn’t contained prohibited substances for at least ...

Get Picky With Your Chocolate 4280

Did you know that chocolate is one of the most damaging foods to the environment? The chocolate industry is riddled with sustainability issues such as: Deforestation for better crop outcomes Poor farmworker welfare Child labor It’s perfectly fine to indulge in a piece of chocolate now and then — it does contain healthy antioxidants, after all. But ...

Ditch The Bottled Water 4279

Hydration is crucial for health, but are you keeping the environment in mind as you drink? Disposable, plastic water bottles are bad for the environment. The Container Recycling Institute reports that “86% of plastic water bottles used in the United States become garbage or litter.” The environmental impact of bottled water is 1,400 times higher ...

Shop Local 4278

Buying local, seasonal foods is a great step towards sustainability. Research shows buying local helps reduce our carbon footprint . One way it does this is by lowering the mileage that food travels, reducing emissions and air pollution. You can eat local by visiting a nearby farmers market and purchasing seasonal foods. Some grocery stores also have ...

Choose Sustainably Raised Protein 4276

On day 1 of this challenge , we talked about how grazing animals affect the environment, and we recommended reducing your meat consumption. Yesterday we talked about eating more plant-based protein in place of meat. When neither of those are possible, try to make sure the meat you eat is certified organic, grass-fed, pasture-raised, or humane. This is ...

Switch To Healthier Proteins 4267

Today is day 2 of the Go Green, Eat Clean challenge, powered by Compass One Healthcare. Now that you understand the  impact meat production has on the environment (and health) , you can start eating healthier, more sustainable proteins. Flexitarians are people who only consume meat only occasionally, and this trend is growing. The Food Institute ...

Put More Plants On Your Plate 4266

Eating more whole, plant-based foods is better for you and the environment. Today’s challenge is to eat less meat and more plants. Grazing animals and food production distribute greenhouse gases into the atmosphere, which hurt the environment. A huge culprit is cattle. The Environmental Working Group says that “beef consumption produces over ...

Walk Into Winter 4265

You’ve reached the last day of the Snaps and Steps Fall Scavenger Hunt, sponsored by Humana. We hope you had fun getting outside and scavenging for fall items these past 10 days. We also hope that as autumn comes to an end and we enter winter, you continue to get outside and appreciate nature. Try to take a daily walk whenever possible, even if you need to ...

Notice a Bare Tree 4264

Today, we encourage you to turn your eyes upward — to the trees. Pay close attention to their bare branches that were once full of greenery. Bare trees might not look attractive or captivate you like ones with leaves do. You may not be able to appreciate this form of nature for its raw beauty. In a similar way, change isn’t always pretty. It seldom is. Most ...

Grab Some Harvest Finds 4263

Today’s challenge is to take your daily walk to, or around, an orchard, farmer’s market, or local produce stand where you can get some fresh fall produce. Ask a friend or family member to join you. Depending on where you live, there’s sure to be healthy fall foods nearby. Look for items like: Apples Sweet corn Pumpkin Squash Sweet potatoes Mushrooms ...

Halloween Decorations, Anyone? 4262

As we get closer to October 31, more and more people will have their Halloween scenery set up outside their homes. Today’s challenge should be an easy one — look for spooky décor in yards, porches, or anywhere on your route. Take today’s challenge up a notch by trying to find ALL of the following: A sign that says “trick-or-treat” or “Happy Halloween” Bats ...

Spot A Scarecrow 4261

A scarecrow’s purpose is to deter animals from eating a farmer’s crops. Even though modern-day farmers might use sprays or fences more often than scarecrows, they’re still a staple in fall décor. As you trek outside for your daily stroll, try to spot a scarecrow. Pay close attention to fields and farms, but also people’s outdoor decorations. As you scan ...

Find A Yellow Tree 4260

One of the best parts of the fall season is the changing of the trees. Depending on where you live, trees might go from bright green to shades of orange, red, yellow, gold, or brown. And before the leaves fall to the ground, they create quite a sight. Head outside for your walk today and admire the colorful scenery of the trees. While you’ll likely spot an ...

Savor The Sun 4259

There’s something peaceful and satisfying about watching the sun rise or fall. This small, yet miraculous, everyday sight can encourage greater appreciation for nature and a stronger sense of gratitude. The amount of daylight is shorter in October compared to summertime, but you can still catch a sunset or sunrise on your walk today if you time it ...

Pinpoint Pumpkins 4258

Pumpkin season goes from mid-September through October and November. Around this time, there should be plenty of this orange fall fruit almost everywhere you look. As you get your steps in today, bring a friend with you to incorporate connection and socialization into your exercise routine. Research shows that social connection improves physical ...

Spot The Autumn Animals 4257

Depending on where you live, there’s so much wildlife that comes out in the fall. Many species are busy gearing up for winter during the fall harvest season. Whether it’s squirrels gathering acorns, bears feasting on berries, or birds flying south — they’re all in preparation mode. During your walk today, stay alert for autumn animals. This could ...

Find A Fall Flower 4256

Today is day 1 of the  Snaps and Steps Fall Scavenger Hunt, sponsored by Humana .  Head outside for a walk today. It can be as short or as long as you’d like. The purpose is to get moving while connecting with nature and enjoying all that fall has to offer — including flowers. When people think of flowers, they usually associate them with spring or summer. But ...

Help End The Stigma 4223

There’s an unspoken “belief” that when your mental health is hurting, you’re weak and unreliable And there’s another unspoken “belief,” especially in the world of nursing, that sharing your struggles will result in professional barriers- Accepting these misconceptions and blindly following them only encourages us to ignore the importance of ...

Use Or Advocate For A Resiliency Room 4222

Resilience is crucial as you inevitably face hardships and adversity on the job. If there are resources around you to help build your resiliency, you should take advantage of them. A resiliency room is one potential resource. Today, investigate whether your workplace has one. If it does, visit it for at least five minutes each week. Simply walking in ...

Reach Out 4219

How did your day go today? Take a moment to pause and check in with yourself. How have you been feeling lately? If you are dealing with extreme stress, anxiety, or even depression, it’s natural to retreat from those around you. However, if you are feeling like you are dealing with extreme difficulty, this is exactly when you should reach out. The belief ...

Form Connections 4218

Social connection often gets overlooked, but it’s crucial for health and well-being. One study found that lack of social connection is more dangerous to our health than obesity, smoking, and high blood pressure. Loneliness is the main reason people seek psychological counseling. When you feel connected to others, you’re less likely to have anxiety ...

Find What Grounds You 4217

Tonight, reflect back on your day to pinpoint how you reacted to stressful moments. Also consider, generally what is your coping mechanism for times of stress and anxiety? When you’re feeling anxious, what do you do to calm yourself down? If you answered, “I don’t know,” it’s time to find an activity or tactic that might help. Whatever it is for you ...

Try Something New 4216

When we talk about mental health, we’re talking about the brain. And changing things up is good for your brain. Whenever you challenge yourself to learn a new skill, your brain cells form new connections. Stepping out of your comfort zone in a safe way is good for you. Now that we’re at the halfway point of this challenge, it’s time to switch things up. Your ...

Look For The Laughter In Your Day 4215

Laughing is like medicine for the soul. Research shows humor and laughter-inducing events can reduce depression and increase joy. Before you go to sleep tonight, try this exercise to recap some of that good-for-the-soul medicine from your day: Write down the 3 funniest parts of your day. It can be something you experienced, heard, or saw. Note how ...

Plan A Walking Meditation 4214

Do you rush through your day like it’s one long to-do list, moving from item to item with little thought? Are you really experiencing your life as you live it? Plan a walking meditation for tomorrow. You can even set a reminder or schedule time in your calendar with the link for this post. The goal for the time you set aside to do this is to turn off your ...

Write A Letter To Yourself 4210

 Are you hard on yourself? All of us are at times. But harsh self-criticism can make us feel isolated, unhappy, and even more stressed. When you are your biggest critic, the voice in your head constantly tends to beat yourself up over your faults and flaws. Self-compassion is essential for nurses who want to prevent burnout. It zaps away painful feelings ...

Find A Silver Lining 4209

It’s normal to rehash mistakes and situations that didn’t go as planned. Focusing on them too much, however, can lead to unhealthy thinking. Doing the opposite — focusing on the positive — is linked to lower rates of depression and a better ability to cope with stress. That’s why on day 1 of this mental health challenge, we encourage you to find the silver ...

Keep Your Cup Full 4203

Congratulations!  You’ve made it to the end of the FulFILL Your Cup challenge, powered by CeraVe ! Finding purpose and filling your cup is an ongoing process. It’s something that can happen again and again each day. When you continually give so much of yourself to your patients and loved ones, your cup will start to empty. But by focusing on connection, ...

Notice Nature 4200

It is day 9 of the FulFILL Your Cup challenge, powered by CeraVe. Did you know that people often feel positive emotions like awe, connectedness, and hope when they’re in nature? Today, we’re challenging you to pay attention to nature to boost feelings of connection to the bigger picture and the role you play in it. Try one of these activities to get you ...

Celebrate Moments Of Success (Big Or Small) 4199

It is day 8 of the FulFILL Your Cup challenge, powered by CeraVe. No matter what’s happening in your life, you deserve to feel good about yourself right where you are now. Every moment of success — regardless of how big or small — matters. We challenge you to recognize and celebrate your “wins” throughout the day: Stay mindful of successful moments that ...

Tap To Balance Your Energy 4198

It is day 7 of the FulFILL Your Cup challenge, powered by CeraVe. You may have heard of acupressure, but have you heard of psychological acupressure? It’s commonly referred to as tapping , and it’s also known as emotional freedom technique (EFT). Tapping is designed to treat physical pain and emotional distress. This form of meditation is a great way to ...

Affirm Important Values 4197

It is day 6 of the FulFILL Your Cup challenge, powered by CeraVe. Do you often find yourself being defensive toward others? Maybe you recently got negative feedback at work, or you were excluded in a social situation — both examples are upsetting. When your self-image takes a hit, it helps to reflect on what matters. Here’s a quick exercise from the ...

Try Life Crafting 4196

It is day 5 of the FulFILL Your Cup challenge, powered by CeraVe. Today’s exercise is all about reconnecting to your purpose. But what exactly does that mean? Researchers say purpose is something that’s meaningful to you but is also socially valuable. Life crafting helps you make sense of your priorities in life. It helps you identify the values you ...

Focus On Your Strengths 4195

It is day 4 of the FulFILL Your Cup challenge, powered by CeraVe. Today we’re challenging you to tap into your positive traits to enjoy greater happiness. Research shows that thinking about personal strengths can increase joy and reduce depression. What are your personal strengths? For example, do you have a strong sense of creativity, perseverance, ...

Create A Time Capsule 4192

It is day 3 of the FulFILL Your Cup challenge, powered by CeraVe . There’s a surprising amount of joy we can find in the mundane. This isn’t joy you find during your day-to-day, but a happiness that appears down the road. Strangely enough, research shows that rediscovering ordinary experiences can be an unexpected and unusual way to help you fill your cup. ...

Unwind Positively With Fellow Nurses 4191

Welcome to day 2 of the FulFILL Your Cup challenge, powered by CeraVe . It’s comforting to know you’re not alone. The stressors and hardships you face as a nurse are common across the globe. The victories and happy moments are common, too. Feeling connected to your coworkers is a huge part of your fulfillment in life and in your work. While the break room or ...

Schedule 10 Minutes For Yourself 4187

Welcome to day 1 of the FulFILL Your Cup challenge, powered by CeraVe . You spend so much time taking care of those around you, it’s time to take care of yourself. Today, block off 10 minutes to focus on what brings you joy about being a nurse. When you take time to focus inward, you re-center your body and mind so you have the energy you need to take care of ...

Keep Building 4178

  It's day 10 of the  Building Your Strength Challenge, powered by Humana . Congratulations, you made it to the last day of the Building Your Strength Challenge! This 10-day challenge may be over, but you’re not done. Never stop trying to improve your strength.   Flexibility, balance, and strength are so important for a nurse’s well-being. Stronger ...

Schedule Time To Go For A Swim! 4177

It's day 9 of the  Building Your Strength Challenge, powered by Humana. Yesterday we raved about the health benefits of resistance training. Today, we’ve got another resistance exercise for you: swimming.  Water acts as the perfect resistance for our muscles, making it an ideal strength-building workout. Swimming is a low-impact workout that’s ...

Add Some Resistance   4175

 It's day 8 of the  Building Your Strength Challenge, powered by Humana . Resistance training — when your muscles have to work against a weight or force — is good for you. Research shows that resistance training may increase metabolism and reduce fat. Plus, it improves:  Cognitive abilities  Functional independence  Movement control  Physical ...

Aim For The Hills 4174

 It's day 7 of the  Building Your Strength Challenge, powered by Humana. Walking and running are fantastic cardiovascular exercises, but they’re not ideal for strength training. You can easily change that by adding an incline.  Don’t avoid that steep hill that makes your legs ache — aim for it. If you’re on the treadmill, increase the incline while ...

Exercise While Watching TV 4173

It's day 6 of the  Building Your Strength Challenge, powered by Humana. Who says watching your favorite show must be sedentary? Make it active today (and build strength while you’re at it) with some simple exercises.  Worried you’ll miss a tense scene or plot twist while exercising? Take advantage of those 15- second breaks between episodes. Do a body ...

Tackle Your Lawn Care To-Dos 4171

It's day 5 of the Building Your Strength Challenge, powered by Humana. It’s true: Outdoor chores like mowing the grass, pulling weeds, and spreading mulch are hard work. While they’re boxes you want to check off your to-do list, there are more benefits to lawn care than you think. It’s also a great way to build strength in different muscle groups. For ...

Get Your Yoga On 4170

It's day 4 of the Building Your Strength Challenge, powered by Humana. Flexibility can prevent injury, improve muscle tone, and help you stay on your feet. If you don’t stretch regularly, you might not be very nimble. Luckily, yoga can help. Today’s challenge is to try yoga for any amount of time you can squeeze into your day. Yoga can help your muscles and ...

Introduce Weights 4169

It's day 3 of the Building Your Strength Challenge, powered by Humana! Today, we challenge you to work your muscles by lifting some hand-held dumbbells. Using your muscles with weights helps you get stronger in two ways: It targets specific muscles (like working your biceps during biceps curls). It strengthens your core and other muscles because you ...

Every Little Bit Helps 4168

It's day 2 of the Building Your Strength Challenge, powered by Humana! Are you worried that you don’t have enough time to do a strength training workout each day? Studies show that any amount of physical activity is beneficial. The Physical Activity Guidelines for Americans say that small bouts of exercise throughout the day can help you meet your ...

Use Your Own Body Weight 4167

Welcome to the Building Your Strength Challenge, powered by Humana! When increasing your strength, you don’t need expensive equipment or gym memberships. The weight of your body is a perfect workout tool. The catch: You’ve got to use it properly. Correct form is what makes body weight exercises most effective. Today, we challenge you to pick a few of ...

Keep Advocating For Change 4158

Thank you for participating in the #healthynurse  #EndNurseAbuse Challenge ! Who you spend most of your time with has a significant impact on your health , therefore it is imperative that we all strive towards a positive, healthy work environment. By working to improve the way your workplace responds to violent incidents, you can help ...

Foster A Positive Work Environment 4157

Workplace violence isn’t just between nurses and patients. It can happen between colleagues, too. One of the best ways to prevent situations from escalating among coworkers is to foster a healthy, positive workplace culture. Today’s challenge is to counteract bullying and incivility by spreading positivity and kindness. Try one of these ideas: ...

Report, Report, Report 4156

  The likelihood of health care workers being exposed to violence is higher than correctional officers or police o­fficers. That reality is unacceptable, yet many nurses are convinced that abuse is just part of the job and isn’t worth reporting. They’ve lost hope that the violence will ever end. Today, we’re challenging you to instill some hope in ...

Form Or Join A Committee 4154

One of the best ways to prevent and address nurse abuse is to have a task force committee responsible for doing so. This diverse group should include employees at all levels — nurses, leadership, and other health care professionals. The job of this task force is to examine issues surrounding a violent event and answer the following questions: What were ...

Be An Advocate For Change 4152

  It's day 6 of the #ENDNURSEABUSE challenge .   Whether or not you’ve witnessed workplace violence personally, you are on the front lines. Registered nurses are 4.3 million strong — when each nurse becomes an advocate for change, real change can occur. Lawmakers in Washington need to hear about the issues affecting the well-being of nurses like you. ...

Help Spread Awareness 4151

  It's day 5 of the #ENDNURSEABUSE challenge .   You can be a catalyst for change. Today, we’re challenging you to initiate conversations at work about ways your hospital or organization can help eradicate workplace violence. Consider talking to your supervisor about it, too. Here are a few additional ways to help spread awareness to #EndNurseAbuse: ...

Learn To De-escalate 4150

  It's day 4 of the #ENDNURSEABUSE challenge .   Proactively defusing or removing yourself from a potentially violent situation is one way to prevent an incident. But what are the signs of an escalating situation ? And once you notice things are ramping up, what should you do? When a situation with a patient is escalating, they’re probably getting ...

Improve Your Situational Awareness 4149

  It's day 3 of the #ENDNURSEABUSE challenge .   As a nurse, you’re always focused on your patients. But you also need to protect yourself. Being aware of your surroundings at all times can help protect you from possible violence. Keep these strategies in mind during your next shift: Ask for help if you feel uncomfortable around a patient or visitors. ...

Are You Familiar With The Workplace Violence Reporting Process At Your Organization? 4148

  It's day 2 of the #ENDNURSEABUSE challenge . Would you know how to report a violent event at work? You have a 25% chance of experiencing nurse abuse at some point in your career, so it’s important to be prepared. In an ideal world, every employer would have a workplace violence reporting process in place. But that’s not always the case. Today, find out what ...

What's A Workplace Violence Incident You Should Report? 4147

  Welcome to day 1 of the #ENDNURSEABUSE challenge . One common reason nurses don’t report workplace violence is “the belief that the incident was not serious enough to report.” Another common barrier is a “lack of agreement on definitions of violence.” If these are both the case, what constitutes an incident you should report? Workplace violence is ...

Wrap It All Up 4140

It is day 10 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . You’ve done a lot to rejuvenate and refresh over the past 9 days. Now that it’s day 10, it’s time to take your learnings with you and incorporate them into a routine as healthy habits. You’ve come so far, and we encourage you to keep going. If you want more inspiration for ...

Practice Breath Awareness 4139

It is day 9 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . Stress is inevitable. We can’t avoid it, but we can find healthy ways to cope with it. Staying in prolonged bouts of stress can wreak havoc on your mind and body, so it’s important to find ways to relieve it, even if the relief is temporary. Breath awareness is one coping ...

Move More Throughout The Day 4136

It is day 8 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana. Movement is more than just being on your feet. It’s about working all areas of your body (arms, shoulders, abdomen, legs) and getting your heart pumping. Today, your challenge is to move more. This doesn’t have to be the addition of a long workout or something that requires a ...

Tonight Use Yoga To Reenergize 4135

It is day 7 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . Want the perfect activity to both relax and reenergize yourself? Try a short yoga session tonight. Yoga is beloved by many for good reason. This physical activity is simple for anyone to do, and it has plenty of health benefits . Yoga helps with: Depression and anxiety ...

End Your Day With A Positive Mantra 4133

It is day 6 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana .   Your thoughts have a powerful effect on your well-being. They can impact how you feel and how much energy you have. As today draws to a close, focus on an optimistic mantra that makes you feel good. Repeat the mantra several times in your mind as you get ready for bed. Consider ...

Do A Time-Crunch Workout 4132

It is day 5 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana. Who says your exercise routine must be a certain length of time, like 30 minutes or longer? Whether it’s 5 minutes or an hour — every little bit adds up to provide health benefits and bursts of energy. One study from the University of Utah found that small sessions of exercise ...

Use The Headspace® App 4131

It is day 4 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . Find your calm today with the Headspace app. There are tons of guided meditations to choose from — there’s something for everyone. All HNHN members have access to a free one-year trial of Headspace . Once you’re signed in, you can access short courses like: Breathing into ...

Introduce Intervals 4129

Welcome to Day 3 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . A quick, easy way to spice up your movement and reenergize is to use interval training. This is when you alternate short bursts of intense activity (30 seconds or so) with periods of rest or recovery. For example, instead of taking one long walk, add 30 seconds of jogging ...

Meditate, Activate, Rejuvenate Challenge Day Two 4128

Welcome to Day 2 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . (Editor's note:  This tip has been removed.  If you m issed day 1, catch up here . Feel free to keep going with   day 3 .) Powered by support from 

Walk It Out 4127

Welcome to Day 1 of the Meditate, Activate, Rejuvenate Challenge, powered by Humana . We’re kicking this challenge off strong with some movement. If you work in direct patient care, you’re already on your feet a lot, but that doesn’t mean your movement is giving you the same benefits that true heart-pumping exercise does. This evening or if you have ...

Carry It Forward 4122

It wouldn’t be day 10 of our challenge if we didn’t encourage you to take the past 9 days with you. While we love that you’ve come this far, we want you to keep going! Take the lessons you’ve learned and the new tactics you’ve tried into the year ahead. Remind yourself how important your diet is to the health of your heart. Let these best practices guide you: ...

Start The Day Right 4121

Breakfast is the most important meal of the day, right? If it’s so crucial, we should make it as heart healthy as possible. That’s your goal for today. Instead of grabbing that convenient granola bar, swinging through a fast-food drive-through, or skipping breakfast altogether, let’s eat something nutritious. Schedule a few extra minutes at the ...

Fill Up With Fiber 4120

  Many nutrients promote heart health, and fiber is one of them. Found in whole grains, fruits, and vegetables, fiber can lower cholesterol, help with weight loss, and even prevent heart disease. The American Heart Association recommends eating a diet rich in fruits, vegetables, and whole grains, which all contain fiber. A quick way to help your heart ...

Embrace The Mediterranean Lifestyle 4119

The Mediterranean-style diet is known for its heart health benefits, and for good reason. It prioritizes: Vegetables Fruits Whole grains Plant proteins Nuts Olive oil Time and time again, this way of eating is recognized by experts (including the American Heart Association) as one of the healthiest diets. It emphasizes some of the most ...

Make Every Monday A Meatless Monday 4118

Plant-based foods are SO healthy for you and your heart. You can get all of the nutrients you need from fresh, unprocessed foods, including protein. Eating less red meat and more plant protein is good for your health. Studies show that it reduces risk of early death among various groups, such as postmenopausal women and those with certain risk factors.   ...

Try A Healthy Recipe Swap! 4117

One small change can have a major impact on your nutrition. For example, consider swapping a traditional dish like mashed potatoes or stuffing with a recipe that uses cauliflower . Mashed cauliflower is a lower calorie, lower carbohydrate option (and it’s just as delicious). Today, make one healthy swap with a food or recipe you enjoy. Here are a few ...

Add An Extra Serving Of Fruits And Vegetables 4116

You know the basics of nutrition, like how it’s healthier to eat more whole foods and fewer processed foods. So, why is it such a hard thing to actually do? The American Heart Association recommends 4 to 5 servings of both fruits and vegetables per day. Take stock of your fruit and veggie intake lately. Do you meet this recommendation? Do you come close? ...

Incorporate Healthy Fats & Omega 3s 4114

Are all fats bad? No. In fact, the American Heart Association (AHA) recommends a diet with some unsaturated fats and fewer saturated fats. Studies show that unsaturated fat lowers rates of cardiovascular mortality. It also lowers bad cholesterol and triglyceride levels. Foods like fish, avocado and nuts give your body the essential fats it needs but ...

Control Your Sodium 4113

Sodium-loaded foods are everywhere. The American Heart Association tells us that more than 70% of the sodium we eat comes from packaged and restaurant foods. And even if you don’t reach for the saltshaker, you’re probably getting more sodium than you need. 9 out of 10 Americans consume too much of it. Large amounts of sodium in our diets increase our risk ...

Choose Healthier Sweets & Treats Today 4112

Welcome to Day 1 of the Eat Your Heart Out Challenge! Today is Valentine’s Day — a day synonymous with chocolates, sweets, and sugary goodies. It’s also Day 1 of our heart healthy challenge — so it’s a good time to talk about sugar. Natural sugars are a healthier option compared to added sugars. You’ll often find added sugars (also called corn sweetener, ...

Foster Hope In Your Professional Life. 4108

  “Once you choose hope, anything is possible.”  Christopher Reeve Nurses are facing many hazards such as inadequate staffing and insufficient pay and recognition.  But there is hope and some solutions. Recently Healthy Nurse, Healthy Nation and The Well-Being Initiative staff met with seven hundred plus nurses over two days virtually at the 2021 ...

Process Your Thoughts…in Writing! 4107

  Have you tried journaling? It can help with stress, stimulate personal growth, promote peace, and provide other mental health benefits.  Journaling can be an ongoing jot down of your thoughts, a letter to yourself, answering prompts, an action-oriented list, whatever you want!  There is no right or wrong way to journal.  For pointers, read  Ways to ...

Give Yourself Grace 4104

  Practice self-compassion to be kinder to yourself. You can do this! Try an option below: Be more mindful.  Recognize when you’re being hard on yourself. Pause, take a few deep breaths, and exhale out all those negative thoughts. Treat yourself like you would a good friend, with understanding and compassion. Practice saying “no” more often without ...

Added by Aieda Solomon Blog Challenge Tips 02/02/2022
Self-care Means Taking A Break 4101

Caring for yourself is not a selfish act, but rather a critical piece of caring for patients. In fact, Provision 5 of the Code of Ethics for Nurses with Interpretive Statements requires that “nurses hold the same duties to self as to others.” Think of ways for renewal in your own life, like going to bed even a little earlier, making time to do deep breathing ...

Get 'appy! 4100

Want to track your health, have someone really listen to you, improve your sleep, or decrease your stress?  There really is an app for that. Here are a few to try: Headspace Learn meditation and mindfulness in just a few minutes a day. Choose from hundreds of guided exercises, listen to sleepcasts and sleep sounds, and squeeze in bite-sized meditations ...

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Most Recent Comments

I did the standing calf raises, the push ups and took the stairs between documenting on patients. 

Taking care of self is not always easy, so today I challenge myself to indulge in Self Care. Be Well!

Really appreciated all of the tips, strategies and resources that were provided during this challenge. 

As nurses we are encouraged to advocate for our patient's wellbeing and safety, it is equally important that we advocate for our own wellbeing & safety also.

Wellbeing initiatives often take the form of incorporating self-care more effectively in...

@Mrs Sheena D Pracyk, RN When I had to leave late at night and walk through the dark lots or parking garage I always carried something to make me feel a little safer. I had pepper spray on a keychain that I knew how to use. My grandfather had always told me when he worked late night and had the same situation, he would grab a cup of hot coffee before heading out knowi...

Great steps suggested in the article and we definitely tried to avoid the second scenario on the Neuro-Trauma unit I worked on for many years. Our patients were often unpredictable so being prepared for anything and staying calm was key to getting through the shift.