Self-Care for Nurses

Self-Care Modalities
Self-Hypnosis

The ability to tap the healing potential of the human mind has been explored for thousands of years. Hypnosis, originally a term related to facilitating sleep or inducing a trancelike state, has come to be understood as a way of using mental suggestions to bring about relaxation and a change in thought patterns. As a tool for personal care, giving ourselves helpful suggestions, through self-hypnosis, is another valuable resource for us as nurse healers. Self-hypnosis further expands and builds on the self-awareness that is developing through our use of imagery and meditative relaxation states.

Using the mind to heal itself is a powerful expansion of the idea of self-healing. For our discussion self-hypnosis can be viewed as the creative use of relaxation with mindfulness and specific meaningful imagery. Thus, we are combining the concepts presented in the previous two sections into integrative exercises that can powerfully enhance your sense of personal identity and emotional health.

EXERCISES

The Equivalent of an Hour of Sleep

Since the mind is very flexible, the suggestion of an hour of sleep can actually create the sensation of having experienced an hour of sleep.  Needless to say, this is not a replacement for actual sleep, but the exercise can be very helpful when a mental rest is needed.

Set aside at least 10 minutes in an undisturbed place with a timer that will ring after 8 minutes.

Sitting or lying down comfortable, use any of the previous exercises, with imagery or the breath, to relax the body and release emotional tension.  Then, let yourself be in the peaceful place that you have selected. Let yourself see, hear, smell, and feel the comfort and safety of the place.  Tell yourself, "I will now have the equivalent of an hour of sleep until I hear the wake-up bell."  Continue to sense the comfort and peace of your favorite place.  Nothing else is important.  Experience every aspect of the peaceful place as fully as possible.

When the alarm rings, turn it off and tell yourself, "I have now had the equivalent of an hour of sleep." Allow yourself to stretch as you would upon waking and move forward, ready to face the world.

Helping the Body to Heal Itself

Sitting or lying comfortably, notice a part of the body that hurts or is in need of healing.  Surround the body part with you love and bring the light of caring to the area.  Take several deep breaths to release tension in the area and to facilitate the flow of blood to the area.   Imagine the breath cleansing and nourishing the affected cells.  Give yourself the suggestion, "I now bring the light of healing to ________(name the body part). I now fill ________with love from the unlimited supply of energy in the universe.  With every breath I enhance my healing potential and my desire to heal my ________." Feel the breath steady and surge as you repeat the affirmations.  Bring your mindful compassion to the body part in need of your care.  After 5 to 10 minutes, complete your work, affirming it is so and returning to ordinary awareness.

Letting Problem Solutions Come to You

Sitting or lying down comfortably, set aside at least 15 minutes to speak with your inner friend and resource about a specific problem that seems to be recurring in your life.  Increase your relaxation with the breathing release, and then mentally go down a spiral staircase, noting each step carefully and knowing that you will be in a special place for healing resources when you arrive at the bottom of the steps.  Count backward slowly: 10, 9, ..., 1. There is a very comfortable chair for you to sit in and  a sophisticated computer at your fingertips.  See the details of this "resource place."   Now, see or type in the name of the problem you have identified.  Let the screen go blank, rest for a moment, taking some more deep breaths.  See the possible solutions come on the screen.  Some may be funny or unusual; remember not to censor them in any way, just let them pop up in front of you, one by one.  Number them until you have at least three to five possibilities.  Thank your inner resources for their time and suggestions.  Depart from the room, knowing you can return whenever you wish.  Move up the stairs, counting from 1 to 10, feeling lighter and stronger with each step.  When you are fully at the top, write down what you received and evaluate the possible solutions for implementation.

A word of caution is always in order when we work with the powerful forces of the mind to heal itself.  Just as the suggestion of an hour of sleep is no substitute for regular sleep, neither is the suggestion of physical healing a substitute for appropriate medical care.  As an adjunct or complement to medical treatment, however, self-hypnosis can be exceedingly useful.

Similarly, coming up with our own problem solutions is no substitute for professional help in problem solving or psychotherapy when you are dealing with severe issues.  In fact, the idea of getting help may be one that comes to you as you work with your inner healer.  When we take stock of the dilemmas our clients are facing because they did not get appropriate help soon enough, we are inspired to receive help as soon as we become aware of issues that exceed our coping skills.