January 15, 2025 • 31 mins
TXT us your feedback!! <3 your fayce!
Discover how to turn stress into serenity with mindful practices designed for nurses. Join me as we embrace the healing journey of self-care with a blend of humor, science, and a touch of magic. We continue the empowering series "Debriefing Yourself," where we master the art of non-judgmental observation and description, and level it up into mindfulness and balance. Our recent self-care challenge has been a triumph, elevating habitual acts of mindfulness into cherished daily rituals. Find it on our socials, on The Code Team Instagram and Facebook.
Move from awareness to action with practical breathing techniques that promise to transform your emotional landscape. Learn how box breathing and the 4-7-8 method can activate your parasympathetic nervous system, offering relaxation and mental clarity in moments of stress. These simple yet powerful practices provide the tools needed to ground yourself physically and emotionally, ensuring you stay calm and collected amidst the chaos of nursing.
Celebrate the magic of mindful rituals, where even sipping a cup of coffee becomes a healing experience. We delve into the practice of integrating physical techniques with emotional debriefing, enhancing resilience and intentionality. I also share my enthusiasm for the artistry behind the Salty Siren coffee by Bones Coffee Company and the captivating Crystal Oracle deck from Moonstruck Crystals. Remember, self-care is not an indulgence but a necessity. Stay connected with the Ritual Nurse Podcast for more of the humor, more of the happy, plus educational insights and resources to support you.
Hey! Make sure you subscribe to stay connected. Love a nurse? Who doesn't! Share with all the nurses you know. The more we reach, the more we help. We feel like no one deserves center stage focus more than nurses and our mission is to reach the millions of superstars out there. We'd love to hear your stories, your adventures, your wins, and especially your needs and questions! Email us at hello@ritualnurse (dot) com. Also, you can send us fan mail! Use the link at the beginning of the show notes. Resources, classes, blogs, and podcast info can be found on our home site at TCTH.org. The Ritual Nurse Podcast is part of The Code Team educational platform.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:12):
Welcome to the Ritual Nurse, where healing meets
humor, science and a touch ofmagic.
Hi, welcome back to the RitualNurse podcast.
I'm your host, reva, and thisis episode three, and I am so
excited to have you here.
For those just tuning in, thispodcast is about healing,
holistic practices and humorwith a little touch of magic,
(00:35):
crafted especially for nursesthat are navigating the highs
and lows of our profession.
So in series one of DebriefingYourself, we focused on creating
a personal ritual to processyour day.
Now series one we covered inepisode two, which was last week
.
So at its core, the seriesintroduced two foundational
(00:55):
skills observe and describe.
Observing means noticing what'shappening around you and within
you, and describing involvesputting those observations into
words.
But here's the catch nojudgment is allowed.
You're not labeling anything asgood or bad, you're just
acknowledging it for itspresence, just acknowledging it
(01:16):
for what it is.
This simple yet powerfulpractice helps you unpack
emotions, reflect on experiencesand make space for growth.
So if you missed it, go backand listen to episode two to
dive deeper into how thisprocess can transform your
self-care routine.
There were specificinstructions on how to do it,
how to work through the processand some somatic techniques that
(01:40):
could aid you in beingsuccessful, while practicing the
technique of observing anddescribing, also over on our
social media.
The first week of January andlast week, we launched a
self-care challenge to createintentional space for
mindfulness.
The goal was simple butprofound Incorporate small daily
(02:02):
acts of self-care into yourroutine.
So, from taking five minutes tobreathe deeply to sipping on
your favorite tea, taking a walkoutside in nature, cooking an
intentional, healthy crafteddinner for yourself, a
self-hosted spa day in yourhouse, the idea was to make
self-care a ritual, not anafterthought.
(02:24):
So being intentional was theentire point of the exercises
from last week.
So, if you participated, thankyou so much for sharing your
moments with us.
If not, it's never too late tostart.
You can find the post on ourFacebook socials and our
Instagram socials at the CodeTeam.
So the Code Team is theeducational platform that the
(02:45):
Ritual Nurse Podcast is part of.
So on the Code Team socials atthe code team.
So the code team is theeducational platform that the
ritual nurse podcast is part of.
So on the code team socials,you can find the post with super
fun bingo cards and either theseven day self care challenge
layout or the five day Ourparticipants chose to do the
seven day or five day first, andthen, when episode two launched
, they switched and didwhichever version they hadn't
(03:06):
done yet.
So, before we kind of get intoseries two of debriefing
yourself, I want to talk aboutmy students.
Many of you know that I amcurrently a nursing instructor,
and I want to talk about mynursing students because there's
a lot of chatter in onlinenursing communities and social
(03:28):
media about students beingentitled or lazy or unprepared,
a lot of negativity circling, alot of sweeping generalizations
being made about nursingstudents, and I'm here to tell
you that is not my experience.
Now, I'm not going to say thatall nursing students are perfect
, although, let's be real, weknow mine are Just kidding.
(03:51):
My students, however, areearnest and hardworking and
compassionate.
They show up every day ready tolearn and they inspire me
constantly.
One thing that I have noticedis how naturally my students
embrace intersectionality.
They challenge the divisionsthat healthcare often reinforces
(04:13):
, divisions that are rooted insystemic racism and inequality.
I teach my students, everysingle class, that equality
without equity is meaningless.
Healthcare must centermarginalized and impacted groups
to truly provide equitable careand access.
But my students didn't need meto instill these values.
(04:34):
They already had them beforethey walked in the door of my
classroom.
So to my students that might belistening, I see you, I
appreciate you and I am so proudof you.
Teaching you gives me so muchhope for the future of nursing.
You will make incrediblecolleagues one day, and the
(04:54):
profession is so lucky to haveyou so continuing on in our
journey.
In part two, or series two, ofDebriefing Yourself, we are
going to be building on thefoundation we laid in series one
.
So this time we're going toexplore the practical tools for
deeper excuse me self-reflection.
(05:16):
How do you acknowledge youremotions while staying grounded?
How can you create a safemental space for processing the
tough moments?
These are questions that we'regoing to tackle today.
So when you're building thebridge to mindfulness, our focus
is transitioning from awarenessto mindful presence.
(05:37):
So last week we looked at theskill set of being self-aware
and we laid the groundwork fordeveloping that skill set.
Self-awareness creates thefoundation for mindfulness.
Mindfulness is the practice ofbeing fully present, even amidst
chaos.
(05:59):
Some of the practical techniquesthat we're going to look at
right now have to do with breathwork.
So last week we introduced boxbreathing and if you've been
practicing it, we're going tolevel it up now.
If you haven't, that's okay.
Start with box breathing first,though, before you move on to
the next level.
If you regularly meditate orincorporate a yoga practice or
(06:23):
other somatic work, you mostlikely are very familiar with
the use of breath work.
So please adjust these thingsas needed to fit where you're at
.
But if you're new to doingbreath work, start with box
breathing.
The regular, balanced cadenceof the 4-4-4 rhythm is easy to
assimilate and is very helpfulto begin the work of controlling
(06:47):
your breath and your thought atthe same time and also
improving oxygenation, beforeleveling up breath work into the
478 method.
So if you're ready to level upnow, let's start working with
the 4-7-8 method to reducestress and center the mind using
(07:08):
breath work.
So first you're going to find acomfortable position.
You can sit or lie down.
Make sure that you'recomfortable.
You can bend your knees so thatyour lower back is flat on the
floor floor.
(07:28):
You can lay in a positionthat's comfortable for you, but
it needs to be laying on yourback without any type of weight
or torsion in the torso thatmight inhibit breathing.
So keep your back straight.
If you're sitting shouldersover your hips, keep your core
engaged but relaxed.
So you're going to rest the tipof your tongue gently against
the palatine rugae which is theridge of tissue behind your
upper front teeth.
(07:49):
You're going to keep it there.
Throughout the exercise you maypush your lips slightly if that
makes exhaling through yourmouth feel easier or if it
reminds you to exhale throughyour mouth.
And then you're going to followthe breathing pattern.
So you're going to inhale,breathing quietly through your
nose, for four seconds and thenyou're going to hold.
(08:10):
You're going to hold yourbreath for seven seconds and
then you're going to exhale.
You're going to exhalecompletely through your mouth,
making a soft whooshing sound orbreathing sound, for eight
seconds and you're going torepeat that cycle a total of
four times.
So over time you can increaseto eight cycles as your comfort
(08:31):
and experience grow.
To kind of give you an exampleof what that's like, I'm going
to do a four, seven, eight countand you can give it a try while
I'm counting.
So you're going to sit upstraight If you're sitting, try
while I'm counting.
So you're going to sit upstraight If you're sitting,
engage your core, but keep itrelaxed.
(08:55):
With that core engaged, take anice deep breath in and out just
to get ready and relax yourself.
Speaker 2 (09:00):
And here we go.
So we're going to inhale one,two, four.
Hold two, three, four, five,six, seven.
Exhale two, three, four, fivefive, six, seven, eight done.
Speaker 1 (09:31):
Now, as you can see, there's definitely a difference
between box breathing and thefour, seven, eight method.
So holding one's breath forseven seconds and then gradually
exhaling over that eight secondperiod can be a little bit
tough, especially if you're in aheightened emotional state.
So when you go through theinitial steps of awareness and
grounding yourself and thenprogress into mindfulness,
(09:53):
sometimes your emotional statecan really affect your ability
to slow your breathing down.
And that's why the physicaltechniques of either box
breathing or 478 breathing canhelp you begin to slow your
physical state down so that youcan be mindful about the
(10:13):
emotional state that you're in.
So why does this work soslowing your breathing?
The extended exhalationactivates the parasympathetic
nervous system and that signalsyour body to relax.
It's letting your body knowthat you're not in fight or
flight mode and that you're notneeding to run from danger and
that you're actually in a safespace.
(10:34):
Oxygenation so holding thebreath allows oxygen to saturate
your bloodstream, while thecontrolled exhale helps expel
more carbon dioxide.
Now why does it do that and how?
So pursed lip breathingeffectively increases your
positive end expiratory pressure, aka PEEP, by creating a small
(10:55):
amount of back pressure duringexhalation and this helps keep
your airways open and it allowsfor better air expulsion from
the lungs.
The focus of this, thestructured pattern, directs your
attention.
That helps you to quiet racingthoughts.
It helps you to slow your heartrate down and lower your blood
pressure.
The increased oxygenation addsto mental clarity.
(11:18):
Oftentimes, when you're in aheightened emotional state,
you're actually not breathingvery deeply, you're breathing
shallowly, which increases ahypoxic condition as you have
less oxygenation, and that canaffect your mentation.
That can further increase theheightened emotional state that
(11:40):
you have.
It's kind of like a negativefeedback loop.
So the focus, the oxygenationand the slower breathing really
effectively work together tohelp you maintain balance in
your physiological state so thatyou can address your emotional
state.
When could you use the-8breathing?
You could use it before bed toimprove sleep.
You can use it during stressfulmoments to reduce anxiety.
(12:04):
You can most certainly use itas part of a mindfulness or
meditation practice.
You can use it really any timethat you feel overwhelmed and
need to refocus.
This technique is highlyadaptable, making it perfect for
busy professionals like nursesthat need quick and effective
ways to manage stress withouthaving to carry something extra
(12:24):
or remember to bring something.
Your lungs don't go anywherethat you don't go, so you always
have them.
So you can always do boxbreathing or 4-7-8 breathing to
help you get into this balancedstate.
Help you get into this balancedstate and simple exercises like
we discussed last week, like the5-4-3-2-1 grounding method,
(12:50):
really helps you connect in thepresent moment using your five
senses.
If you didn't listen to lastweek's podcast, I suggest that
you do.
The explanations are verysimple and the skill sets are
something that you can practiceso that they become muscle
memory.
But just for a quick recap, thegrounding practice, which is 5,
4, 3, 2, 1, is using each oneof your five senses to identify
(13:11):
something in that sense that isin context or around you, like
what can I see, what can I smell, what can I taste, what do I
hear, etc.
And this grounding techniqueforces your brain to stop the
spiraling thoughts and focus onspecific things outside of self,
(13:33):
outside of that cognitivethought pattern, and helps you
kind of regain control overthose spiraling thoughts
sometimes.
So mindfulness of currentemotions is really where we're
going with this mindfulnessexercise, because the exercises
we learned last week you'resimply pairing this exercise
(13:55):
with so that your state or yourability of being self-aware
informs you, as you head intomindfulness, of what your
emotional state is in thecontext of the events happening
around you.
And mindfulness then gives youthe tool to be able to deal with
those emotions and react tothem in that moment, to them in
(14:25):
that moment, and basically we'reallowing emotions to arise and
pass, without attempting tosuppress or amplify them.
We're pairing mindful breathingwith gentle movements like
shoulder rolls or neck stretchesto release stored tension.
If you need to add some somaticmovement to your breathing to
connect, to kinestheticallyconnect a body sense with what
you're doing.
Mindfulness isn't aboutavoiding stress.
(14:47):
It's about learning to meet itwith clarity and calm and giving
yourself the space and time tochoose your reactions to it.
So now it's about 15 minutesinto the podcast and we're going
to take that quick break.
So if you are heading back tothe floor, have a smooth shift
and we will see you on the nextone or after shift.
(15:09):
For those that are hangingaround, grab a coffee stretch,
just take a moment to breathe.
When we come back, we're goingto dive into the somatic and
mindful practices of debriefingyourself.
Part two All right, so welcomeback.
In this segment.
We've been diving deeper intothe body-mind connection and
(15:29):
exploring how physical practicescan complement emotional
debriefing.
Grounding techniques that wementioned earlier, such as
focusing on the sensations ofyour feet against the floor or
holding a textured object, canhelp anchor you in the present
moment when emotions feeloverwhelming.
The reason that they do that isbecause when you have your
(15:51):
spiraling thoughts happen, oroverwhelming emotions, and you
force your body to focus onsomething outside of that
whether it is a textured object,whether it's cold ice or
touching base with where yourbody is in space, at that moment
you activate other centers ofthe brain and that stops the
(16:14):
spiraling thoughts and thebuildup of neurochemicals that
are taking part in that feelingof emotional overwhelm.
These practices areparticularly useful after a
tough shift in like eventssurrounding a very heightened
emotional state, like post-codedebriefing or some kind of
(16:39):
traumatic event with patientfamily members or loved ones and
progressive muscle relaxation,which involves tensing and then
releasing each muscle group, canallow you to physically let go
of tension, while also bringingawareness to how and where your
body holds stress.
So these practices offer atangible way for you to be able
(17:00):
to reset and find a point ofbalance that gives you that
mindful space to choose howyou're going to react to your
body's emotions in the givencontext of what's happening.
So when we pair these physicaltechniques with emotional
debriefing, they create afoundation for intentionality.
By grounding ourselvesphysically, we can process
(17:23):
emotions more clearly withoutbeing swept away by them.
This allows us to observe ouremotional responses and
reactions from a place ofbalance, making it easier to
identify what triggered theemotion and how it aligns with
the events we've experienced.
When we approach emotions withthis equilibrium, we create the
space to respond thoughtfullyrather than react impulsively.
(17:46):
It enhances our ability to makedecisions and take actions that
reflect our values, ourpriorities and our actual needs
in the moment, rather than beingdriven by a heightened stress
or reactivity.
This intentionality not onlyimproves our self-awareness, but
it also empowers us to navigatethe challenges of our work with
(18:07):
greater resilience andcompassion for ourselves.
Mindful techniques like deepbreathing or the 5-4-3-2-1
method further support thisprocess.
By helping us stay grounded inthe present.
It reduces the overwhelm ofspiraling thoughts and redirects
our focus to what truly mattersin the moment.
(18:27):
That needs to be addressed.
So I encourage you to listen toepisode two, if you haven't
already, and practice both whatwe discussed in series one and
then add what we've justdiscussed now in series two when
you're ready.
I did talk in episode two aboutthe fact that these practices,
(18:52):
these methods, they're not goingto be perfect and I know a lot
of us nurses, neuro, spicy ornot, we function on a type A
wavelength.
That is also part of beingmindful and removing judgment.
Don't judge how you're doing itand whether you're doing it
(19:14):
perfectly or not.
Just do it.
But just do it.
Just give yourself the chanceto practice it and to be mindful
and observe where you're at andwhat you're doing in the given
context of what's happeningaround you, without judgment.
So don't judge, don't aim forperfection, because it doesn't
(19:35):
exist.
Just try it.
So, on that note, it's time forour favorite segment crystals,
coffee and divination.
I, if you can't tell by now inepisode three, I absolutely love
doing this segment.
It focuses on some of myfavorite things.
In fact, the only thing I thinkthat's missing is cats, but
(19:58):
this week for coffee, it's theSalty Siren.
So this is by the Bones CoffeeCompany, why?
Well, if you know me in person,I'm basically a mermaid.
I have a mermaid jeep namedSiren, that is bikini blue, and
I'm totally a shapeshifter Blackcat, sultry siren.
It just depends on the day andthe mood.
(20:19):
So this coffee has a mermaid onthe front, which, of course, is
immediately what caught my eye.
And now, normally I don't gofor flavored coffee, but this
one is really good Sea salt,caramel, medium roast.
It's also rainforest alliancecertified, so Bones Coffee has a
ton of great choices and theaesthetic fits my coffee shop
(20:39):
vibe perfectly.
The taste is really good, soit's a win all around.
The rich aroma and complexflavors remind me of resilience,
so they're perfectly fittingfor this week.
It's a rich depth that's bothenergizing and grounding.
I encourage you to take a momentto savor your coffee or tea of
your choice this week.
(20:59):
Don't just gulp it down on yourway to work.
Sit with it, breathe in thearomas and let it be part of
your mindfulness practice.
Small rituals like this cantransform the mundane into
something intentional andhealing.
For those who don't drinkcoffee, I suggest a rich chai
tea or, for those that don'twant caffeine either, a spicy
(21:23):
herbal blend that you can inhaleand sit with for a moment and
just enjoy it.
That's a great time to practicethe 5-4-3-2-1 exercise or to
practice the self-awarenessexercise and be able to see how,
inhaling the aroma, what thatdoes for your body.
(21:44):
Does your heart rate slow, doesit invigorate you, does it calm
you, does it relax you, does itchange your mood or your affect
?
These are great things tonotice and make this moment a
mindful moment, and it's alsogiving yourself a moment of rest
.
So this week I am using theCrystal Oracle deck and the
(22:10):
Crystal Struck Tarot byMoonstruck Crystals.
So these decks are absolutelystunning.
The artistry is unmatched.
They're stunning.
They're super fun.
They're a little sassy.
They are a little sassy.
The Crystal Struck Tarot, Iswear, called me a peasant in
(22:31):
one reading.
Very sassy, but very fun andsuper fitting.
The deck absolutely belongs tome.
If you want to grab your own,please do support the artist
directly through her website.
So on our socials on the codeteam socials, both Instagram and
it'll repost to Facebook I willfeature the decks so that you
(22:52):
can see the artwork and whatthey look like, and I will also
tag the creator.
Nothing that I mentioned inthis podcast am I sponsored by
or affiliated with in any waywhatsoever.
These are things that Ipersonally own, that I
personally spent money on.
I was not gifted or given asany kind of promotional item.
I only recommend things that Ipersonally have had myself and
(23:17):
believe in myself, becauseotherwise I would feel like a
fraud if I was doing it anyother way.
So if you look on socials, youcan see Moonstruck Crystals and
I'll tag them.
Please, please, please, supportthe artist directly through her
website.
Please avoid the clock appknockoffs.
Avoid Timu Shane, amazon.
(23:40):
She's had her designs stolenand counterfeits produced and
it's just heartbreaking.
So please, please, upliftartists and shop responsibly.
I know that sometimes thesethings can be expensive, but
when you consider the amount oftime that the artists have put
(24:00):
into creating them, their timeis worth money.
Their experience is worth money.
Please do not buy the knockoffs.
If you can't buy it immediately, then that could be part of
your self-care bingo routine inyour card.
Every time that yousuccessfully complete one of
those bingo cards, you set fivebucks aside or 10 bucks aside,
(24:24):
and then, before you know it,you'll have saved the money
needed to buy the deck straightfrom the artist and support them
responsibly.
So the tarot reading I'mactually going to do live while
I'm recording Authenticity is abig thing for me and I get such
a kick out of reading these liveand what comes out of it that.
(24:49):
I just can't help it.
So we're going to see whatjumps out at us for this week
for our community, for thepodcast podcast, and see what is
coming up.
Oh, and one fell out there.
So it is the King of Cups,which is Amazonite.
(25:18):
I wish I can't.
They have metallic accents onthe cards.
There will be a picture of thison social so you can see it.
So, the King of Cups, this issignifying a wise and
compassionate and tolerantperson.
Hmm, odd, how fitting that is,considering that we were just
(25:41):
discussing ways to havecompassion for yourself.
An Amazonite signifiescompassion, integrity and truth.
This card represents theperfect balance between the
heart and the mind.
The king offers wise advicewhen it comes to emotions and is
very compassionate towardsothers.
This card suggests that whenfaced with challenge, you should
remain level-headed and try tokeep your emotions in balance.
(26:02):
You guys, I cannot plan this.
If I tried, this is wild.
I'm going to have to startdoing this podcast on video,
actually, because I know thenaysayers are going to say that
I planned this or or pulled thisbased on its meaning.
I did not.
I raw shuffled while talking toyou guys and pulled this and it
(26:26):
couldn't support or fit morewith the podcast episode today,
if possible.
I just that's why I love doingthis segment and why I love
pulling these cards live whileI'm recording.
So, yes, I am going to have to.
Once the studio is up andrunning because we just moved
(26:47):
into a new studio I'm going tohave to start recording these
live so that the naysayers cansee the live pull and nothing
being done beforehand and bejust as amazed as the rest of us
that love this.
So for our crystal prescriptionfor this week, the crystal
portal is the oracle deck thatcorresponds to the crystal
(27:11):
struck tarot.
So what I'm going to do isshuffle there and it's going to
give us our crystal for the weekand we'll talk a little bit
about that crystal With the livepulling of these decks.
I am not a geologist, so someof the geological information
(27:31):
that I had for amethyst lastweek I may not for this one, and
when I'm doing live polls likethis, I will post it, if I can,
in the social media.
Post that features the deck orthe poll, and that way the other
science girlies out there thatwould love to know the Mohs
scale, the molecular structureand all that other good science
(27:56):
information will have that aswell, if I can source it and get
it from an science information.
Um will have that as well, if Ican source it and um get it
from an actual geological site,alrighty.
So what is our crystal for thisweek?
It is Aura Quartz Euphoria.
So Aura Quartz, um is a quartzthat has been treated slightly
(28:23):
with heat.
So it's not that it's a fakecrystal or anything like that.
It is an absolutely realcrystal.
It just has been heat treatedto give it that beautiful kind
of angelic pearlized look.
Aura quartz is soothing andconfidence and cleansing.
The presence of Aura Quartzsignifies a powerful moment of
(28:46):
revitalization and inner peace,as the soothing and calming
energy of this crystal washesover you.
The card invites you toinvigorate your spirit and renew
your sense of calmness.
Just be still in this moment torevitalize your energy, release
stress and connect with adeeper sense of peace within.
Allow the gentle energy of auraquartz to cleanse your spirit,
(29:08):
uplift your emotions and guideyou towards a renewed sense of
vitality and serenity Again.
I could not have planned thisif I tried so with our King of
Cups Amazonite, and our EuphoriaAura Quartz.
That is our crystals anddivination prescriptions for
(29:30):
this week.
Aura Quartz can be found allover and again.
Please support your small shopswhen you're purchasing these
items and stay away from thelarger, more commercial apps
where you might just be gettingcolored glass instead of actual
crystals.
Before we wrap up, I'd love tohear your stories.
(29:54):
So I got some really incrediblecomments after episode two
launched from some colleagues ofmine and friends of mine, and I
would so love to hear yourstories.
In the upcoming weeks I'm goingto be featuring some of these
amazing colleagues.
But whether it's a funny shiftmoment, a touching patient
interaction or a time you feltthe weight of the world on you
(30:17):
as a nurse, we're here for it.
Or a time you felt the weightof the world on you as a nurse,
we're here for it.
Email your stories to hello atritualnursecom or use the text
me link in the show notes at thevery top.
That's such a fun feature andI'm going to be so excited when
I get my first fan mail.
So thank you so much for joiningme on the Ritual Nurse Podcast.
Remember to prioritize your ownhealth and healing podcast.
(30:38):
Remember to prioritize your ownhealth and healing.
You deserve it.
Until next time, take care ofyourself so that we can take
care of other people and loveyour faces.
This is your Ritual Nurse, reva.
Thanks for tuning in to theRitual Nurse podcast.
You can find us wherever youlisten to podcasts, so don't
(31:03):
forget to subscribe and stayconnected for all our social
links free education classes,blogs and podcast notes with
resources head over to tcthorg.
Until next time, love yourfaces.
Welcome to the Ritual Nurse, where healing meets
humor, science and a touch ofmagic.
Hi, welcome back to the RitualNurse podcast.
I'm your host, reva, and thisis episode three, and I am so
excited to have you here.
For those just tuning in, thispodcast is about healing,
holistic practices and humorwith a little touch of magic,
(00:35):
crafted especially for nursesthat are navigating the highs
and lows of our profession.
So in series one of DebriefingYourself, we focused on creating
a personal ritual to processyour day.
Now series one we covered inepisode two, which was last week
.
So at its core, the seriesintroduced two foundational
(00:55):
skills observe and describe.
Observing means noticing what'shappening around you and within
you, and describing involvesputting those observations into
words.
But here's the catch nojudgment is allowed.
You're not labeling anything asgood or bad, you're just
acknowledging it for itspresence, just acknowledging it
(01:16):
for what it is.
This simple yet powerfulpractice helps you unpack
emotions, reflect on experiencesand make space for growth.
So if you missed it, go backand listen to episode two to
dive deeper into how thisprocess can transform your
self-care routine.
There were specificinstructions on how to do it,
how to work through the processand some somatic techniques that
(01:40):
could aid you in beingsuccessful, while practicing the
technique of observing anddescribing, also over on our
social media.
The first week of January andlast week, we launched a
self-care challenge to createintentional space for
mindfulness.
The goal was simple butprofound Incorporate small daily
(02:02):
acts of self-care into yourroutine.
So, from taking five minutes tobreathe deeply to sipping on
your favorite tea, taking a walkoutside in nature, cooking an
intentional, healthy crafteddinner for yourself, a
self-hosted spa day in yourhouse, the idea was to make
self-care a ritual, not anafterthought.
(02:24):
So being intentional was theentire point of the exercises
from last week.
So, if you participated, thankyou so much for sharing your
moments with us.
If not, it's never too late tostart.
You can find the post on ourFacebook socials and our
Instagram socials at the CodeTeam.
So the Code Team is theeducational platform that the
(02:45):
Ritual Nurse Podcast is part of.
So on the Code Team socials atthe code team.
So the code team is theeducational platform that the
ritual nurse podcast is part of.
So on the code team socials,you can find the post with super
fun bingo cards and either theseven day self care challenge
layout or the five day Ourparticipants chose to do the
seven day or five day first, andthen, when episode two launched
, they switched and didwhichever version they hadn't
(03:06):
done yet.
So, before we kind of get intoseries two of debriefing
yourself, I want to talk aboutmy students.
Many of you know that I amcurrently a nursing instructor,
and I want to talk about mynursing students because there's
a lot of chatter in onlinenursing communities and social
(03:28):
media about students beingentitled or lazy or unprepared,
a lot of negativity circling, alot of sweeping generalizations
being made about nursingstudents, and I'm here to tell
you that is not my experience.
Now, I'm not going to say thatall nursing students are perfect
, although, let's be real, weknow mine are Just kidding.
(03:51):
My students, however, areearnest and hardworking and
compassionate.
They show up every day ready tolearn and they inspire me
constantly.
One thing that I have noticedis how naturally my students
embrace intersectionality.
They challenge the divisionsthat healthcare often reinforces
(04:13):
, divisions that are rooted insystemic racism and inequality.
I teach my students, everysingle class, that equality
without equity is meaningless.
Healthcare must centermarginalized and impacted groups
to truly provide equitable careand access.
But my students didn't need meto instill these values.
(04:34):
They already had them beforethey walked in the door of my
classroom.
So to my students that might belistening, I see you, I
appreciate you and I am so proudof you.
Teaching you gives me so muchhope for the future of nursing.
You will make incrediblecolleagues one day, and the
(04:54):
profession is so lucky to haveyou so continuing on in our
journey.
In part two, or series two, ofDebriefing Yourself, we are
going to be building on thefoundation we laid in series one
.
So this time we're going toexplore the practical tools for
deeper excuse me self-reflection.
(05:16):
How do you acknowledge youremotions while staying grounded?
How can you create a safemental space for processing the
tough moments?
These are questions that we'regoing to tackle today.
So when you're building thebridge to mindfulness, our focus
is transitioning from awarenessto mindful presence.
(05:37):
So last week we looked at theskill set of being self-aware
and we laid the groundwork fordeveloping that skill set.
Self-awareness creates thefoundation for mindfulness.
Mindfulness is the practice ofbeing fully present, even amidst
chaos.
(05:59):
Some of the practical techniquesthat we're going to look at
right now have to do with breathwork.
So last week we introduced boxbreathing and if you've been
practicing it, we're going tolevel it up now.
If you haven't, that's okay.
Start with box breathing first,though, before you move on to
the next level.
If you regularly meditate orincorporate a yoga practice or
(06:23):
other somatic work, you mostlikely are very familiar with
the use of breath work.
So please adjust these thingsas needed to fit where you're at
.
But if you're new to doingbreath work, start with box
breathing.
The regular, balanced cadenceof the 4-4-4 rhythm is easy to
assimilate and is very helpfulto begin the work of controlling
(06:47):
your breath and your thought atthe same time and also
improving oxygenation, beforeleveling up breath work into the
478 method.
So if you're ready to level upnow, let's start working with
the 4-7-8 method to reducestress and center the mind using
(07:08):
breath work.
So first you're going to find acomfortable position.
You can sit or lie down.
Make sure that you'recomfortable.
You can bend your knees so thatyour lower back is flat on the
floor floor.
(07:28):
You can lay in a positionthat's comfortable for you, but
it needs to be laying on yourback without any type of weight
or torsion in the torso thatmight inhibit breathing.
So keep your back straight.
If you're sitting shouldersover your hips, keep your core
engaged but relaxed.
So you're going to rest the tipof your tongue gently against
the palatine rugae which is theridge of tissue behind your
upper front teeth.
(07:49):
You're going to keep it there.
Throughout the exercise you maypush your lips slightly if that
makes exhaling through yourmouth feel easier or if it
reminds you to exhale throughyour mouth.
And then you're going to followthe breathing pattern.
So you're going to inhale,breathing quietly through your
nose, for four seconds and thenyou're going to hold.
(08:10):
You're going to hold yourbreath for seven seconds and
then you're going to exhale.
You're going to exhalecompletely through your mouth,
making a soft whooshing sound orbreathing sound, for eight
seconds and you're going torepeat that cycle a total of
four times.
So over time you can increaseto eight cycles as your comfort
(08:31):
and experience grow.
To kind of give you an exampleof what that's like, I'm going
to do a four, seven, eight countand you can give it a try while
I'm counting.
So you're going to sit upstraight If you're sitting, try
while I'm counting.
So you're going to sit upstraight If you're sitting,
engage your core, but keep itrelaxed.
(08:55):
With that core engaged, take anice deep breath in and out just
to get ready and relax yourself.
Speaker 2 (09:00):
And here we go.
So we're going to inhale one,two, four.
Hold two, three, four, five,six, seven.
Exhale two, three, four, fivefive, six, seven, eight done.
Speaker 1 (09:31):
Now, as you can see, there's definitely a difference
between box breathing and thefour, seven, eight method.
So holding one's breath forseven seconds and then gradually
exhaling over that eight secondperiod can be a little bit
tough, especially if you're in aheightened emotional state.
So when you go through theinitial steps of awareness and
grounding yourself and thenprogress into mindfulness,
(09:53):
sometimes your emotional statecan really affect your ability
to slow your breathing down.
And that's why the physicaltechniques of either box
breathing or 478 breathing canhelp you begin to slow your
physical state down so that youcan be mindful about the
(10:13):
emotional state that you're in.
So why does this work soslowing your breathing?
The extended exhalationactivates the parasympathetic
nervous system and that signalsyour body to relax.
It's letting your body knowthat you're not in fight or
flight mode and that you're notneeding to run from danger and
that you're actually in a safespace.
(10:34):
Oxygenation so holding thebreath allows oxygen to saturate
your bloodstream, while thecontrolled exhale helps expel
more carbon dioxide.
Now why does it do that and how?
So pursed lip breathingeffectively increases your
positive end expiratory pressure, aka PEEP, by creating a small
(10:55):
amount of back pressure duringexhalation and this helps keep
your airways open and it allowsfor better air expulsion from
the lungs.
The focus of this, thestructured pattern, directs your
attention.
That helps you to quiet racingthoughts.
It helps you to slow your heartrate down and lower your blood
pressure.
The increased oxygenation addsto mental clarity.
(11:18):
Oftentimes, when you're in aheightened emotional state,
you're actually not breathingvery deeply, you're breathing
shallowly, which increases ahypoxic condition as you have
less oxygenation, and that canaffect your mentation.
That can further increase theheightened emotional state that
(11:40):
you have.
It's kind of like a negativefeedback loop.
So the focus, the oxygenationand the slower breathing really
effectively work together tohelp you maintain balance in
your physiological state so thatyou can address your emotional
state.
When could you use the-8breathing?
You could use it before bed toimprove sleep.
You can use it during stressfulmoments to reduce anxiety.
(12:04):
You can most certainly use itas part of a mindfulness or
meditation practice.
You can use it really any timethat you feel overwhelmed and
need to refocus.
This technique is highlyadaptable, making it perfect for
busy professionals like nursesthat need quick and effective
ways to manage stress withouthaving to carry something extra
(12:24):
or remember to bring something.
Your lungs don't go anywherethat you don't go, so you always
have them.
So you can always do boxbreathing or 4-7-8 breathing to
help you get into this balancedstate.
Help you get into this balancedstate and simple exercises like
we discussed last week, like the5-4-3-2-1 grounding method,
(12:50):
really helps you connect in thepresent moment using your five
senses.
If you didn't listen to lastweek's podcast, I suggest that
you do.
The explanations are verysimple and the skill sets are
something that you can practiceso that they become muscle
memory.
But just for a quick recap, thegrounding practice, which is 5,
4, 3, 2, 1, is using each oneof your five senses to identify
(13:11):
something in that sense that isin context or around you, like
what can I see, what can I smell, what can I taste, what do I
hear, etc.
And this grounding techniqueforces your brain to stop the
spiraling thoughts and focus onspecific things outside of self,
(13:33):
outside of that cognitivethought pattern, and helps you
kind of regain control overthose spiraling thoughts
sometimes.
So mindfulness of currentemotions is really where we're
going with this mindfulnessexercise, because the exercises
we learned last week you'resimply pairing this exercise
(13:55):
with so that your state or yourability of being self-aware
informs you, as you head intomindfulness, of what your
emotional state is in thecontext of the events happening
around you.
And mindfulness then gives youthe tool to be able to deal with
those emotions and react tothem in that moment, to them in
(14:25):
that moment, and basically we'reallowing emotions to arise and
pass, without attempting tosuppress or amplify them.
We're pairing mindful breathingwith gentle movements like
shoulder rolls or neck stretchesto release stored tension.
If you need to add some somaticmovement to your breathing to
connect, to kinestheticallyconnect a body sense with what
you're doing.
Mindfulness isn't aboutavoiding stress.
(14:47):
It's about learning to meet itwith clarity and calm and giving
yourself the space and time tochoose your reactions to it.
So now it's about 15 minutesinto the podcast and we're going
to take that quick break.
So if you are heading back tothe floor, have a smooth shift
and we will see you on the nextone or after shift.
(15:09):
For those that are hangingaround, grab a coffee stretch,
just take a moment to breathe.
When we come back, we're goingto dive into the somatic and
mindful practices of debriefingyourself.
Part two All right, so welcomeback.
In this segment.
We've been diving deeper intothe body-mind connection and
(15:29):
exploring how physical practicescan complement emotional
debriefing.
Grounding techniques that wementioned earlier, such as
focusing on the sensations ofyour feet against the floor or
holding a textured object, canhelp anchor you in the present
moment when emotions feeloverwhelming.
The reason that they do that isbecause when you have your
(15:51):
spiraling thoughts happen, oroverwhelming emotions, and you
force your body to focus onsomething outside of that
whether it is a textured object,whether it's cold ice or
touching base with where yourbody is in space, at that moment
you activate other centers ofthe brain and that stops the
(16:14):
spiraling thoughts and thebuildup of neurochemicals that
are taking part in that feelingof emotional overwhelm.
These practices areparticularly useful after a
tough shift in like eventssurrounding a very heightened
emotional state, like post-codedebriefing or some kind of
(16:39):
traumatic event with patientfamily members or loved ones and
progressive muscle relaxation,which involves tensing and then
releasing each muscle group, canallow you to physically let go
of tension, while also bringingawareness to how and where your
body holds stress.
So these practices offer atangible way for you to be able
(17:00):
to reset and find a point ofbalance that gives you that
mindful space to choose howyou're going to react to your
body's emotions in the givencontext of what's happening.
So when we pair these physicaltechniques with emotional
debriefing, they create afoundation for intentionality.
By grounding ourselvesphysically, we can process
(17:23):
emotions more clearly withoutbeing swept away by them.
This allows us to observe ouremotional responses and
reactions from a place ofbalance, making it easier to
identify what triggered theemotion and how it aligns with
the events we've experienced.
When we approach emotions withthis equilibrium, we create the
space to respond thoughtfullyrather than react impulsively.
(17:46):
It enhances our ability to makedecisions and take actions that
reflect our values, ourpriorities and our actual needs
in the moment, rather than beingdriven by a heightened stress
or reactivity.
This intentionality not onlyimproves our self-awareness, but
it also empowers us to navigatethe challenges of our work with
(18:07):
greater resilience andcompassion for ourselves.
Mindful techniques like deepbreathing or the 5-4-3-2-1
method further support thisprocess.
By helping us stay grounded inthe present.
It reduces the overwhelm ofspiraling thoughts and redirects
our focus to what truly mattersin the moment.
(18:27):
That needs to be addressed.
So I encourage you to listen toepisode two, if you haven't
already, and practice both whatwe discussed in series one and
then add what we've justdiscussed now in series two when
you're ready.
I did talk in episode two aboutthe fact that these practices,
(18:52):
these methods, they're not goingto be perfect and I know a lot
of us nurses, neuro, spicy ornot, we function on a type A
wavelength.
That is also part of beingmindful and removing judgment.
Don't judge how you're doing itand whether you're doing it
(19:14):
perfectly or not.
Just do it.
But just do it.
Just give yourself the chanceto practice it and to be mindful
and observe where you're at andwhat you're doing in the given
context of what's happeningaround you, without judgment.
So don't judge, don't aim forperfection, because it doesn't
(19:35):
exist.
Just try it.
So, on that note, it's time forour favorite segment crystals,
coffee and divination.
I, if you can't tell by now inepisode three, I absolutely love
doing this segment.
It focuses on some of myfavorite things.
In fact, the only thing I thinkthat's missing is cats, but
(19:58):
this week for coffee, it's theSalty Siren.
So this is by the Bones CoffeeCompany, why?
Well, if you know me in person,I'm basically a mermaid.
I have a mermaid jeep namedSiren, that is bikini blue, and
I'm totally a shapeshifter Blackcat, sultry siren.
It just depends on the day andthe mood.
(20:19):
So this coffee has a mermaid onthe front, which, of course, is
immediately what caught my eye.
And now, normally I don't gofor flavored coffee, but this
one is really good Sea salt,caramel, medium roast.
It's also rainforest alliancecertified, so Bones Coffee has a
ton of great choices and theaesthetic fits my coffee shop
(20:39):
vibe perfectly.
The taste is really good, soit's a win all around.
The rich aroma and complexflavors remind me of resilience,
so they're perfectly fittingfor this week.
It's a rich depth that's bothenergizing and grounding.
I encourage you to take a momentto savor your coffee or tea of
your choice this week.
(20:59):
Don't just gulp it down on yourway to work.
Sit with it, breathe in thearomas and let it be part of
your mindfulness practice.
Small rituals like this cantransform the mundane into
something intentional andhealing.
For those who don't drinkcoffee, I suggest a rich chai
tea or, for those that don'twant caffeine either, a spicy
(21:23):
herbal blend that you can inhaleand sit with for a moment and
just enjoy it.
That's a great time to practicethe 5-4-3-2-1 exercise or to
practice the self-awarenessexercise and be able to see how,
inhaling the aroma, what thatdoes for your body.
(21:44):
Does your heart rate slow, doesit invigorate you, does it calm
you, does it relax you, does itchange your mood or your affect
?
These are great things tonotice and make this moment a
mindful moment, and it's alsogiving yourself a moment of rest
.
So this week I am using theCrystal Oracle deck and the
(22:10):
Crystal Struck Tarot byMoonstruck Crystals.
So these decks are absolutelystunning.
The artistry is unmatched.
They're stunning.
They're super fun.
They're a little sassy.
They are a little sassy.
The Crystal Struck Tarot, Iswear, called me a peasant in
(22:31):
one reading.
Very sassy, but very fun andsuper fitting.
The deck absolutely belongs tome.
If you want to grab your own,please do support the artist
directly through her website.
So on our socials on the codeteam socials, both Instagram and
it'll repost to Facebook I willfeature the decks so that you
(22:52):
can see the artwork and whatthey look like, and I will also
tag the creator.
Nothing that I mentioned inthis podcast am I sponsored by
or affiliated with in any waywhatsoever.
These are things that Ipersonally own, that I
personally spent money on.
I was not gifted or given asany kind of promotional item.
I only recommend things that Ipersonally have had myself and
(23:17):
believe in myself, becauseotherwise I would feel like a
fraud if I was doing it anyother way.
So if you look on socials, youcan see Moonstruck Crystals and
I'll tag them.
Please, please, please, supportthe artist directly through her
website.
Please avoid the clock appknockoffs.
Avoid Timu Shane, amazon.
(23:40):
She's had her designs stolenand counterfeits produced and
it's just heartbreaking.
So please, please, upliftartists and shop responsibly.
I know that sometimes thesethings can be expensive, but
when you consider the amount oftime that the artists have put
(24:00):
into creating them, their timeis worth money.
Their experience is worth money.
Please do not buy the knockoffs.
If you can't buy it immediately, then that could be part of
your self-care bingo routine inyour card.
Every time that yousuccessfully complete one of
those bingo cards, you set fivebucks aside or 10 bucks aside,
(24:24):
and then, before you know it,you'll have saved the money
needed to buy the deck straightfrom the artist and support them
responsibly.
So the tarot reading I'mactually going to do live while
I'm recording Authenticity is abig thing for me and I get such
a kick out of reading these liveand what comes out of it that.
(24:49):
I just can't help it.
So we're going to see whatjumps out at us for this week
for our community, for thepodcast podcast, and see what is
coming up.
Oh, and one fell out there.
So it is the King of Cups,which is Amazonite.
(25:18):
I wish I can't.
They have metallic accents onthe cards.
There will be a picture of thison social so you can see it.
So, the King of Cups, this issignifying a wise and
compassionate and tolerantperson.
Hmm, odd, how fitting that is,considering that we were just
(25:41):
discussing ways to havecompassion for yourself.
An Amazonite signifiescompassion, integrity and truth.
This card represents theperfect balance between the
heart and the mind.
The king offers wise advicewhen it comes to emotions and is
very compassionate towardsothers.
This card suggests that whenfaced with challenge, you should
remain level-headed and try tokeep your emotions in balance.
(26:02):
You guys, I cannot plan this.
If I tried, this is wild.
I'm going to have to startdoing this podcast on video,
actually, because I know thenaysayers are going to say that
I planned this or or pulled thisbased on its meaning.
I did not.
I raw shuffled while talking toyou guys and pulled this and it
(26:26):
couldn't support or fit morewith the podcast episode today,
if possible.
I just that's why I love doingthis segment and why I love
pulling these cards live whileI'm recording.
So, yes, I am going to have to.
Once the studio is up andrunning because we just moved
(26:47):
into a new studio I'm going tohave to start recording these
live so that the naysayers cansee the live pull and nothing
being done beforehand and bejust as amazed as the rest of us
that love this.
So for our crystal prescriptionfor this week, the crystal
portal is the oracle deck thatcorresponds to the crystal
(27:11):
struck tarot.
So what I'm going to do isshuffle there and it's going to
give us our crystal for the weekand we'll talk a little bit
about that crystal With the livepulling of these decks.
I am not a geologist, so someof the geological information
(27:31):
that I had for amethyst lastweek I may not for this one, and
when I'm doing live polls likethis, I will post it, if I can,
in the social media.
Post that features the deck orthe poll, and that way the other
science girlies out there thatwould love to know the Mohs
scale, the molecular structureand all that other good science
(27:56):
information will have that aswell, if I can source it and get
it from an science information.
Um will have that as well, if Ican source it and um get it
from an actual geological site,alrighty.
So what is our crystal for thisweek?
It is Aura Quartz Euphoria.
So Aura Quartz, um is a quartzthat has been treated slightly
(28:23):
with heat.
So it's not that it's a fakecrystal or anything like that.
It is an absolutely realcrystal.
It just has been heat treatedto give it that beautiful kind
of angelic pearlized look.
Aura quartz is soothing andconfidence and cleansing.
The presence of Aura Quartzsignifies a powerful moment of
(28:46):
revitalization and inner peace,as the soothing and calming
energy of this crystal washesover you.
The card invites you toinvigorate your spirit and renew
your sense of calmness.
Just be still in this moment torevitalize your energy, release
stress and connect with adeeper sense of peace within.
Allow the gentle energy of auraquartz to cleanse your spirit,
(29:08):
uplift your emotions and guideyou towards a renewed sense of
vitality and serenity Again.
I could not have planned thisif I tried so with our King of
Cups Amazonite, and our EuphoriaAura Quartz.
That is our crystals anddivination prescriptions for
(29:30):
this week.
Aura Quartz can be found allover and again.
Please support your small shopswhen you're purchasing these
items and stay away from thelarger, more commercial apps
where you might just be gettingcolored glass instead of actual
crystals.
Before we wrap up, I'd love tohear your stories.
(29:54):
So I got some really incrediblecomments after episode two
launched from some colleagues ofmine and friends of mine, and I
would so love to hear yourstories.
In the upcoming weeks I'm goingto be featuring some of these
amazing colleagues.
But whether it's a funny shiftmoment, a touching patient
interaction or a time you feltthe weight of the world on you
(30:17):
as a nurse, we're here for it.
Or a time you felt the weightof the world on you as a nurse,
we're here for it.
Email your stories to hello atritualnursecom or use the text
me link in the show notes at thevery top.
That's such a fun feature andI'm going to be so excited when
I get my first fan mail.
So thank you so much for joiningme on the Ritual Nurse Podcast.
Remember to prioritize your ownhealth and healing podcast.
(30:38):
Remember to prioritize your ownhealth and healing.
You deserve it.
Until next time, take care ofyourself so that we can take
care of other people and loveyour faces.
This is your Ritual Nurse, reva.
Thanks for tuning in to theRitual Nurse podcast.
You can find us wherever youlisten to podcasts, so don't
(31:03):
forget to subscribe and stayconnected for all our social
links free education classes,blogs and podcast notes with
resources head over to tcthorg.
Until next time, love yourfaces.
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