Nurse burnout is a very real problem in the nursing profession. Many nurses feel overworked and stressed, which can lead to serious health problems and burnout. We get it. It’s a demanding profession but also extremely rewarding if you find the right balance and take preventative self-care steps.
This article will discuss how to care for yourself as a nurse to prevent burnout. We will discuss strategies for avoiding stress, taking care of your mental health, and maintaining a healthy work-life balance. If you are feeling overwhelmed by your job, these tips can help!
What Is Burnout?
Nurses or caregivers (nurses in particular) are prone to burnout. According to the National Academy of Medicine (NAM), 35 to 54 percent of nurses and physicians are at risk of burnout.
Burnout is a feeling of emotional exhaustion resulting from long-term stress or a lack of control over your work environment. Symptoms include:
- Low energy and decreased morale
- Feeling overwhelmed by responsibilities
- Loss of motivation or passion for nursing
- Physical symptoms such as headaches, fatigue, and depression
Since nurses often take on a lot of responsibility for their patients, it’s important to recognize the signs of nurse burnout and take steps to prevent it.
What Causes Nurse Burnout?
Nurse burnout can be caused by a variety of factors, including:
- Long working hours: Since patient care is a 24-hour job, nurses often work long shifts and have irregular hours.
- High patient workloads: Nurse shortage and nurse turnover can leave nurses with too many patients to care for.
- Poor workplace relationships: Sometimes, working in a hospital or clinic environment can be fraught with tension and conflict.
- Lack of control over the work environment and decision-making: Nurses often feel they don’t have a say in managing or running their work.
5 Strategies To Prevent Nurse Burnout
If you feel overwhelmed and stressed by your job, there are steps you can take to prevent nurse burnout. Doing these things can keep you healthy and happy in your nursing career.
1. Make Time for Yourself
Nurses are often so busy caring for their patients that they forget to take time for themselves. It’s important to remember that self-care is not selfish; it’s essential for maintaining your health and well-being. When you’re well-rested, eating right, and taking care of yourself, you’re better able to provide quality care for your patients.
If it’s your day off from work, take the time to do something for yourself. Spend time with family and friends, walk or hike, read a book, get creative in the kitchen… Whatever it is that relaxes and rejuvenates you, make sure to make time for those activities!
2. Seek Out Support
No nurse should feel like they are in this alone. Whether talking with colleagues, friends, and family or seeking out a mental health professional, having the support of others can make a massive difference in nurse burnout.
Talking things through and getting advice from someone who understands your situation can help put things into perspective and give you new strategies to cope with stress.
Counselors, social workers, nurse coaches, nurse managers, and peer support groups can all be excellent sources of support. It may be helpful to join a nurse burnout group on social media or an online forum where you can get advice from other nurses who understand your situation.
3. Get Enough Sleep
Nurses work at different times and in various settings, but no matter what your schedule is like, it’s essential to ensure you get enough sleep.
Fatigue can not only affect your mood and productivity, but it can also put you at risk for burnout. Aim for 7-9 hours of sleep per day and create a consistent bedtime routine that includes winding down for 30 minutes before sleep. This may involve reading, taking a bath, or stretching gently.
In addition, try to avoid caffeine and screens before bed, as these can lead to difficulty falling asleep. Making sleep a priority can help you stay alert and focused at work and avoid burnout.
4. Eat Healthily
Eating healthy foods is essential for nurse burnout prevention. When you’re running on empty or have been working long shifts, grabbing something quick and easy, like chips or candy bars, may be tempting. But eating sugary food can leave you feeling sluggish and give you a sugar crash later.
Instead, focus on eating nutritious whole foods. Aim for a balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Eating well helps you stay energized throughout the day and keeps your mood in check.
If you need help creating a healthy meal plan, many online resources and apps can assist you.
5. Define Your Limits
When caring for patients, losing track of your boundaries and taking on too much can be extremely easy as a nurse. Knowing your limits and setting clear boundaries is vital to prevent nurse burnout.
If you find yourself starting to feel overwhelmed or stressed out, take a step back and figure out where you need to draw the line. Know that it’s okay to say no and delegate tasks if you can’t handle them on your own.
Some tips that help you define your limits include making a list of priorities, taking regular breaks during the day, and setting realistic expectations. If you need additional support or guidance to help manage nurse burnout, feel free to reach out to an experienced nurse coach or mental health professional for help.
Final Thoughts
Nurse burnout is a real phenomenon; unfortunately, it can be pretty standard in nursing. But that doesn’t mean nurse burnout is inevitable. With some self-care and support, you can reduce burnout and create healthier, more sustainable work habits.
Remember to take care of yourself first so you can take care of your patients. This way, you’ll be able to focus on your work and give the best care possible.