Recovering from Burnout: Tips on Healing from Exhaustion

Any nurse who’s worked long hours with no rest knows that burnout is real. In fact, 62% of nurses have experienced burnout, according to a 2020 survey.

While the pandemic is over, nurses still experience exhaustion from too much stress and overexertion at the workplace. This can have negative side effects like physical fatigue, emotional exhaustion, and increased anxiety, making burned-out nurses feel like they’re fighting a cold.

Many nurses know that burnout exists, but more may need to learn how to care for themselves when exhausted. If you’re feeling chronically tired and unsure how to recover, learn tips on healing from job-related burnout.

Accessing Workplace Support

If you feel like you can’t get anything done due to serious emotional or physical fatigue, it may be time to talk to HR and take leave from work.

Under the Family and Medical Leave Act (FMLA), eligible employees can take time off work to recover from a serious mental or physical health condition and still keep their jobs. FMLA covers health issues that require inpatient care or continuing treatment by a health care provider. This type of leave also grants up to 12 work weeks in a 12-month period.

Consult your doctor to see if your symptoms are severe enough for medical leave. They can give you an unbiased look at your health circumstances and present options for recovery.

Also, talk to your workplace’s HR department or a trusted supervisor to see your options. Even in a toxic environment where you don’t feel as if your needs are heard, you still have the right to ask for time off when your job is making you ill. Another more flexible choice can be taking personal leave or shifting your schedule so that you can have more days or nights off.

Fill Up Your Emotional Tank

When you have time to yourself, think about what you can do to recharge on your time off from work. Write down a list of things you like to do that don’t require a lot of energy.

Everyone rests differently, but we all need basic rest to protect our mental health. Getting enough sleep, adequate nutrition, movement, and supportive relationships are core needs that refill our emotional reserves.

Below are self-care activities that can help us feel happier and well-rested:

Planning a monthly get-together with friends or family
Walking on your break or getting up to stretch
Reading a book once you get in bed to relax
Keeping regular meal times
Reducing time watching or reading news
Experiencing a nature walk

View the Office of the California Surgeon General’s toolkit for self-care for more suggestions on managing your mental health.

Create a Relaxation Toolkit

On those days when you didn’t have the energy to do anything, what are some things you wished you had on hand?

If you’re experiencing burnout right now, buy a decorative box (or a simple storage container) and put your wishlist items in it to promote relaxation. These can include personal items such as fuzzy socks, lip balm, candles, a coloring book, or sheet masks.

You can also include practical items that can help immensely on low-energy days, like gift cards to your favorite restaurant, hydration packs, immune boosters, or tea samples when you need a happiness boost.

Creating a stress relief package to open when you’re feeling overwhelmed can help you recover quickly so you can feel better and like yourself again.

Takeaway

Sometimes, nurses burn the candle at both ends and wind up exhausted. It can be inevitable and even a part of the job sometimes. As much as burnout sucks, recognizing the symptoms that come with burnout is the first step to recovering your sanity and well-being.

It’s good to know, too, that you’re not aloneask the nurses who work with you, and they can most likely admit that they’ve felt burned out at one point or another. Breathe, and know that bad moments don’t last forever. With time, you’ll get through this and find a much-needed light at the end of the tunnel.

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Karie Pinnix

Karie Pinnix is a public relations strategist and freelance journalist with experience writing content for print and broadcast platforms and creating branding development with start-up companies. She’s written about topics like college nightlife, community organizations in Mississippi, and the nurse shortage during the COVID-19 pandemic. When she’s not working, you can find her exploring nature, catching up on reading, or traveling to the nearest beach.