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Shawna Curry, BN’11, BKin’03, is a registered nurse, professional coach and international speaker who is passionate about making an impact on global health. After graduation from UCalgary, she worked in acute care at the Foothills Medical Centre and then in primary care as a chronic disease management nurse.

In 2014, she launched her company, , to offer clients total-health solutions and overall lifestyle strategies for everything from fitness and sleep to nutrition and self-help. Last year, she wrote and self-published a book called  which became an Amazon bestseller less than 48 hours after its release.

Curry shares her advice here for nurses on how to lead by example when it comes to health and wellness:

1. Prioritize your sleep

“Working shift work can dramatically affect your health. Poor quality or quantity of sleep can lead to mood changes, insulin resistance and weight gain. Create a sleep schedule to transition between your changing shifts and maximize your sleep quality. Take scheduled naps to supplement your sleep.”

2. Plan your meals

“By pre-planning your meals before a row of shifts, you’ll take the guess work out of meal time. Be in charge of what food goes in your body. Think of the temptations at the nursing desk on those long night shifts. You only have so much willpower in a day and by the time 3 a.m. rolls around, it’s likely all used up.”

3. Hit the gym

“Exercise helps to release endorphins which elevate your mood. High intensity workouts may not be the best combination with shift work, due to the increase in cortisol and adrenaline that they produce. Instead, do some form of resistance training at least three days per week and do something active on most other days.”

4. Learn to meditate

“Some nurses thrive on adrenaline-filled areas like Emergency or ICU, while others prefer more academic areas, management or research. Learn to meditate or use other relaxation techniques to help you cope with stress. Take slow deep breaths while you gather supplies or when giving your patient a bed bath. Your patients will pick up on your energy level; if you are calmer, they will be too.”

5. Have a strong support network

“We all have bad days. Sometimes, nursing bad days can be really bad. It’s incredibly important that you have someone that you can talk to — a friend or a trusted coworker who truly ‘gets it.’ Build your social circle to include people that bring you up.”