Burnout, an insidious thief of joy and passion, has become an all-too-familiar companion for many in the nursing profession.
It quietly erodes the spirit and zeal that once fueled your noble pursuit of caring for others.
As a nurse, you give so much of yourself—your energy, compassion, and resilience—to those in need.
Yet, in this tireless giving, you often neglect your own well-being.
To overcome burnout, you must turn inward and nurture your spirit through self-care.
We will cover ten transformative self-care strategies that can beat burnout and transform exhaustion into passion.
So, if you have been anxious, stressed, easily triggered, exhausted, overwhelmed with workload and multitasking, frustrated with short staffing, lack of advanced
opportunities and you don't know where to start,
then you are in the right place! All that is about to change!
HOW I OVERCAME BURNOUT FROM WORKING AS A PARAMEDIC AND ER CHARGE NURSE USING THESE 7 TIPS!
In my 20s I worked as a 911 Paramedic in rural Ohio, then as a Level II Trauma ER Charge Nurse in Florida in my 30s. I was witness to, and in charge of, hundreds of traumatizing emergencies. I also grew up with abuse and violence from the adults around me, which continued into my own adulthood and I had never truly processed it.
I just kept going to work in emergency medicine because the adrenaline and stress of my role as a nurse rewarded me for so long by numbing all the other junk I was feeling inside me. Ironically, compartmentalizing death everyday allowed me to compartmentalize my emotional trauma and needs for many years. I was even able to deal with the toxicity of my work environments for awhile.
To top that off, my Dad had recently been murdered in his home after beind held hostage with SWAT response. My compartments imploded, to say the least.
I approached my colleagues in Leadership for advice, guidance or mentorship. No one had answers. So, I researched for answers myself and furociously obsorbed hundreds of articles and books to put them to practice. I practiced everything.
From there, I found so much that works! Today, I work as a nurse and one who is passionate and with emotional regulation. I have joy and I appreciate the miracle of my work in a way I didn't before.
Now, let's get to 7 of those strategies so you can get to feeling some peace!
Tip 1: Practice Mindfulness
Mindfulness is a practice that invites you to be fully present in the moment, to witness your thoughts and emotions without judgment.
For me, I began by slowing my attention down to the details around me and begin to describe them in descriptive narrative form. For example, I would watch the palm trees and say to myself, "The leaves are a light shade of green on that left side and a darker shade of green on the right. They are fringed and waiving in the wind as if being tickled by the unseen force." Always in present tense! ven when talking to a patient I would practice, "She is grabbing her right thumb as if nervous. She is frowning and her eyes are glistening as if holding back tears." Or with my children, "His dimple is showing with his smile and his eyes dance back and forth between mine. He is happy to be doing this." In short, I stopped pushing everything into a overfull internal compartment and instead turned my face to life by narrating in present tense to myself.
I practiced mindful presence, mindful communication, and mindful conflict resolution like I practiced intubation in Medic class and later in the field responding to 911 calls.
I also practiced meditation. It is in this space of stillness that you find clarity and peace. Start with just five minutes a day, gradually increasing the duration as you become more comfortable. This practice cultivates a sense of calm and resilience, helping to buffer against the stressors that lead to burnout.
Tip 2: Utilize Deep Breathing Exercises
Breathing is your most fundamental connection to life, yet in moments of stress, you often forget to breathe deeply. Deep breathing exercises are a simple yet profound way to calm the mind and body.
One effective technique is the 4-7-8 breath.
Sit comfortably, close your eyes, and exhale completely through your mouth.
Inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth to a count of eight.
Repeat this cycle three times.
This practice slows the heart rate, lowers blood pressure, and creates a sense of tranquility, making it an excellent tool for moments of high stress during a busy shift.
Tip 3: Incorporate Regular Exercise
Your body is a vessel of life and vitality, and regular physical activity is essential for maintaining this vitality.
Exercise releases endorphins, the body’s natural mood lifters, and helps reduce stress hormones.
Find an activity you enjoy, whether it’s yoga, running, swimming, or dancing. Aim for at least 30 minutes of moderate exercise most days of the week.
If time is a constraint, break it into shorter sessions throughout the day.
A brisk walk during your lunch break or a few minutes of stretching between shifts can make a significant difference. Remember, the goal is not perfection but progress and consistency.
Tip 4: Ensure Adequate Hydration
Water is the elixir of life, essential for every cell and function in our bodies.
Dehydration can lead to fatigue, headaches, and impaired concentration, exacerbating feelings of burnout.
Make a conscious effort to drink water throughout your day. Carry a reusable water bottle and set reminders on your phone if needed.
Infuse your water with slices of lemon, cucumber, or berries for a refreshing twist.
Infuse your water with love! You know how water looks when you stir it and a funnel develops? Science tells us that if you visualize the water with a funnel of intention - like bright gold light and a feeling of love and gratitude for the water, then we can literally change the shape of the water crystals and its affects in our body for the better!
Pay attention to your body’s signals; feeling thirsty is a sign that you are already dehydrated. By staying hydrated, you support your body’s natural functions and enhance your overall well-being.
Tip 5: Engage in Hobbies and Interests
Nurturing our passions and interests outside of work is vital for maintaining a balanced life. I had lost my interests and hobbies that were personal and important to me somewhere along the way of trying to be someone's hero - when I mostly needed to be my own.
Hobbies provide a creative outlet and a break from the routine stressors of nursing.
Whether it’s painting, gardening, knitting, or playing a musical instrument, find activities that bring you joy and fulfillment. I discovered an interest of mine to be writing blog posts! I had no idea it could make me feel so good!
Schedule regular time for these pursuits, even if it’s just a few minutes a day. Engaging in hobbies can reduce stress, boost mood, and foster a sense of accomplishment and relaxation.
These moments of joy and creativity are essential for countering the effects of burnout.
Tip 6: Dedicate Personal Time
In the whirlwind of caring for others, we often neglect the need for personal time. Yet, dedicating time for oneself is crucial for maintaining balance and preventing burnout.
Set aside regular periods for self-care activities that replenish your energy. This could be a daily walk, a weekly yoga class, or simply quiet time with a good book. I found that, in my 30s, floating in the pool and listening to an audiobook with the Florida sun blasting on my body is a gift that fills my cup.
Communicate your need for personal time to family and colleagues, and don’t be afraid to set boundaries.
Remember, taking care of yourself is not a luxury but a necessity. By prioritizing personal time, you nurture your own well-being, enabling you to care for others more effectively.
Tip 7: Spend Time in Nature
Nature is a powerful healer, offering solace and rejuvenation to our weary spirits.
Spending time outdoors can reduce stress, lower blood pressure, and improve mood.
Make a habit of connecting with nature, whether it’s a walk in the park, hiking, gardening, or simply sitting under a tree.
Take in the sights, sounds, and smells around you, allowing nature to soothe your mind and body.
Research shows that even brief exposure to natural environments can have significant mental health benefits. Because of the negative ions found in nature - it's so cool! Check out the science.
By immersing yourself in nature, you can find a sense of peace and renewal that helps counteract the effects of burnout.
We must not forget to care for ourselves. The path to overcoming burnout lies in the intentional practice of self-care, where we honor our own needs and nurture our spirits. These ten self-care strategies, inspired by Bonnie Kitahata’s wisdom, provide a roadmap for restoring balance and vitality. As we integrate these practices into our daily lives, we create a foundation of resilience and well-being that allows us to continue our compassionate service with renewed strength and joy.
Remember, dear nurses, that your well-being is paramount. By tending to your own needs, you not only heal yourself but also enhance your ability to heal others. Let us embrace these self-care strategies and embark on a journey toward a more balanced, fulfilling, and burnout-free life.
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