10 Actionable Tips To Avoid Burnout as a Nurse

Ever feel like all you have been doing is work, with no breaks, and just feel so utterly tired that you cannot bear to stand anymore?

Well, you may be experiencing something called burnout. Burnout is when you’re mentally exhausted, with a lack of feeling of accomplishment at work, and you feel like you’re at a breaking point.

Burnout can be caused by extended hours of work or being put in several stressful situations.

This happens to everyone at some point when they’re working, especially if your main profession is in the medical field.

Nurses, doctors, and other medical professionals alike have been through a lot, since the beginning of the Covid-19 pandemic.

Now here are ways you can avoid burnout in the course of your nursing duty.

1. Get plenty of sleep

One of the most important things, and the hardest things for health care workers to maintain, is a healthy sleeping schedule.

Depending on where you work and live, the travel time between work and home can take a huge chunk out of your sleeping schedule.

For example, if you do not have access to a car and are taking a train, bus, or Uber from work, the time waiting and the time spent in transit can make your day feel even longer.

The average time spent in transit is 45 to 47 minutes, and adding that to an 8-hour work day can be stressful.

One thing you can do at home is cut corners on time spent doing mundane things, or preparing this in advance.

For example, instead of making dinner every night, make meals on your days off or start them in advance so they do not take as long.

Try reducing your screen time, as screen exposure and blue light exposer can cause insomnia. One last thing you can do is don’t eat too much or drink too much before you go to sleep.

When your body rests, it is it’s time to digest. So eating a large meal will cause your body to use up more energy, and could cause you to have a very restless sleep.

Try to implement a sleeping schedule as well so that you can further improve your sleeping routine to avoid burnout.

2. Take mental breaks

Another crucial thing to help you avoid burnout is to take periodic mental breaks. Your mental health is super important and can affect many different aspects of your life.

It can affect your quality of work, relationships with friends and family, and can even cause your body to feel physically ill or for you to get sick.

One of the things you can do is to separate yourself from the world around you. Try taking slow, deep breaths, to calm yourself down and clear out any negative or stressful thoughts that cloud your mind.

A good way to get rid of negative or stressful thoughts is by envisioning a whiteboard, with everything stressing you out written on it, then erasing it as you take deep breaths.

3. Separate work from your personal life

It’s super hard to come home after a stressful shift, when you’ve had to deal with multiple patients, and what feels like having to do a million different tasks all day.

The best way for you to separate work from your personal life is to take up some activities that force you to not think about work.

For example, you could try meditation, yoga, or some other form of relaxation outside of work to help you reduce your stress levels.

Another great way to reduce stress is by working out. When working out, your body releases endorphins that help improve your mood and reduce anxiety.

If you enjoy creative activities, try painting, drawing, or journal writing. Allowing your creative side to flourish can boost your mood and help you feel more relaxed after a stressful work week.

Hopefully, these tips and ways to avoid burnout can help you after a stressful workday or week. Remember to always find time for yourself and to take mental breaks, as your mental health is super important and shouldn’t be ignored.

4. Build a Strong Support Network

Nursing can feel overwhelming when you carry the weight alone. Surround yourself with friends, family, or fellow nurses you trust. Talking through challenges eases the load and reminds you that you are not alone.

• Share your feelings with coworkers who understand.
• Lean on loved ones for encouragement outside work.
• Join professional nursing groups for peer support.

5. Practice Mindfulness and Relaxation

Stress often lives in the body. Simple relaxation practices can lower anxiety and bring calm.

• Try deep breathing exercises during short breaks.
• Spend 10 minutes meditating before or after a shift.
• Use grounding techniques, like focusing on your five senses.

6. Stay Physically Active

Exercise reduces stress hormones and boosts energy. Even short sessions matter.

• A 20-minute walk before work.
• Stretching between shifts.
• Weekend activities like yoga, cycling, or visit a new place

7. Maintain Healthy Eating Habits

Skipping meals or relying on fast food makes stress worse. Balanced nutrition fuels your body and mind.

• Eat small, regular meals with lean protein and veggies.
• Keep healthy snacks like nuts or fruit nearby.
• Stay hydrated throughout your shift.

8. Set Boundaries at Work

Overcommitting leads to exhaustion. Learn to say no when you are stretched thin.

• Limit picking up extra shifts too often.
• Be clear with managers about your limits.
• Protect your days off for real rest.

9. Pursue Hobbies Outside Nursing

Having something outside work keeps your identity balanced. Joy outside the hospital refuels your spirit.

• Read books you love.
• Learn a craft, paint, or cook.
• Play a sport or enjoy outdoor adventures.

10. Seek Professional Help When Needed

If burnout feels too heavy, reach out for professional guidance. Therapy or counseling provides coping strategies and emotional relief.

• Talk to a licensed therapist about stress.
• Ask your workplace about Employee Assistance Programs.
• Do not wait until stress becomes unmanageable.

Go Beyond Avoiding Burnout

Avoiding burnout is not just about quick fixes. It’s about building a lifestyle that supports your mind, body, and emotions every single day. When you see your health as part of the bigger picture, you begin to make choices that strengthen your resilience and keep your passion for nursing alive.

To Wrap It Up

Burnout may be common in nursing, but it is not unbeatable. With enough rest, boundaries, support, and intentional self-care, you can protect your energy and find balance. Nursing is demanding, but when you prioritize your well-being, you give yourself the strength to show up fully for your patients and for yourself.