The Cost of Caring: Understanding Burnout (and How to Manage it) in a Healthcare Profession

"Burnout is what happens when you try to avoid being human for too long." 

― Michael Gungor

Burnout is one of the biggest challenges my healthcare professional clients face. 

As a healthcare professional, you dedicate your life to caring for others and your profession comes with some pretty constant demands: 

• long hours

• limited resources 

• frequent, high-stress situations

No matter how you slice it there will probably always be factors that are out of your control when it comes to the nature of your profession and the system of healthcare.

So that leaves an important question:

What is in your control to reclaim and take charge of when it comes to your mental/physical health and peace? 

Here’s how I support my physician and healthcare leader clients to manage their symptoms of burnout: 

Taking Charge of Boundaries

Identify your limits: 

Start by reflecting on what your limits are and what you can realistically manage in a day or in a given week. 

This may mean setting limits on the number of hours you work, the number of patients you see in a day, or the types of tasks you take on. 

By first identifying your limits, you can prevent yourself from taking on too much and becoming overwhelmed.

Get comfortable saying no:

Saying no can be difficult, especially for helping professionals who have been trained to put the needs of others before their own. 

However, saying no is an important part of setting boundaries and preventing burnout. 

Practice saying no in a kind and respectful way, and remember that it's okay to prioritize your own needs.

Set boundaries around technology: 

Technology in your profession can be life saving and it can be a huge energy drain when you’re required to always be reachable, available, and “on”.

Get ruthless about turning off your phone or email notifications during non-work hours, or designate specific times of day to check and respond to non-urgent email or

messages.

Delegate tasks: 

Once you’ve determined how much you’re able to take on, delegating tasks can help reduce your workload. 

Identify tasks that can be delegated to other members of your team, and work with your colleagues to develop a system for sharing responsibilities.

Find moments to take breaks: 

Even if it’s just 2 minutes or 5 minutes, taking regular breaks throughout the day can help prevent symptoms of burnout and improve productivity and stress resilience.

Take a few minutes between patients or meetings to stretch, go for a walk, or simply sit quietly and recharge.

Cultivating a Growth Mindset 

Embrace challenges 

Challenges in your profession may feel never-ending and overwhelming. 

Instead of viewing these challenges as obstacles, how could they be opportunities for growth and learning? What is this challenge teaching you about yourself and what you need? What strengths is this challenge calling forth in you, maybe even strengths you didn’t know existed? 

Embracing challenges can help you develop resilience and a more positive outlook.

Learn from mistakes: 

Healthcare professionals are humans too and humans make mistakes. 

Instead of dwelling on your mistakes, try to learn from them. Where did you need more support? Are you on a task or in a role that isn’t utilizing your best strengths? Where do you need more/stronger boundaries so you can do your best work.

Reflect on what went “wrong” and what you can do differently next time. 

Focus on the process: 

Instead of focusing solely on outcomes, try to focus on the process and design of learning and growing. 

Celebrate small successes along the way and take time to reflect on what you've learned. 

Remember, humans don’t fail, designs fail. Ask yourself is this design set up for my highest and best work?

Develop a curiosity for learning: 

Healthcare professionals who are curious about their work, themselves, and others they manage and work with are more likely to develop a growth mindset. 

Seek out new information, advocate for resources for professional and workplace development, ask questions, and stay up-to-date on the latest research and best practices. 

Learn about yourself – as a person and a leader. Take ownership of your own fulfillment.

This will help you stay engaged and motivated in your work and life.

Surround yourself with positive influences 

Surrounding yourself with positive influences, such as colleagues who are supportive and encouraging, can help you develop a growth mindset. 

If that doesn’t necessarily exist directly in your work place, take it on yourself to build it outside of work. 

Seek out individual mentors or coaches who inspire you and who can offer guidance and support.

Owning Self-Care 

Get enough sleep: 

Given the nature and schedule of your work, easier said than done but sleep is essential for physical and mental health. 

How can you find ways to establish a regular enough sleep schedule? 

What boundaries would you need to set and practices would you need to put in place to ensure you’re getting 7-8 hours a night?

Nourish your energy:

What you eat will have an impact on your overall well-being and prevent burnout. 

Aim to eat a variety of foods and limit your intake of processed and inflammatory-causing foods i.e. sugary drinks, and alcohol which can be energy vampires.

Move regularly: 

Exercise is going to look different for everyone but regardless of how you move, it’s a great way to reduce stress and improve your overall mood. 

Aim to get at least 150 minutes of moderate-intensity exercise per week, that can look like walking, jogging, cycling, a recorded / virtual class, or simply dancing for a few minutes in your kitchen after a long day.

Practice mindfulness: 

Mindfulness helps you become more aware of your body and its signals.

Allowing you to recognize when you're feeling overwhelmed or uncomfortable and figure out what you need. 

Deep breathing, intentional movement, and meditation are great places to start.

Engage in hobbies + joyful activities 

Consistently making time for activities you enjoy will serve you long-term and can help you relax and recharge. Moments of joy fortify your resilience.

This might include reading non-professional or work-related books, listening to music and dancing, crafts, or spending time outdoors in nature. 

Attitude Checks 

Practice gratitude: 

While sometimes easier said than done, especially during times of overwhelm and burnout, gratitude is a go-to way to focus on the positive aspects of work and life - even if they feel fleeting.

Can you pause to take a minute before heading in for the day or in a moment you’re really being challenge to reflect on:

• What is working?

• What is going well?

• What am I grateful for?

It can be as simple as a smile from a supportive colleague or a positive interaction with a patient.

Reframe negative thoughts: 

Negative thoughts will impact your attitude and overall experience of the day. 

In what ways can you reframe what’s happening by leaning into the positive aspects of the situation or finding alternative perspectives to consider instead.

Take time for self-reflection: 

Self-reflection can help you to identify negative attitudes and behaviors that may be contributing to further overwhelm and burnout. 

Can you take time to reflect on your thoughts and emotions and what’s really going on underneath? What needs of yours are trying to emerge? How could you communicate to get them met? Is there a way to shift your perspective to look for the good?

Practice positive self-talk + self-compassion: 

You’re a human who will be faced with self-doubt, negative self-talk, or imposter syndrome on the job. 

Practice positive self-talk by choosing to focus on your strengths and accomplishments. 

Remind yourself that it's okay to make mistakes and create a persona for the negative voices in your head. This will create more space between you, reality, and the (usually unproductive) voices.

Seek support: 

It’s statistically challenging to handle everything on your own!

Talking with a dedicated 1:1 coach or a mental health professional can create a safe space to process your emotions and develop new strategies to maintain an empowering attitude.

Facing burnout is not something you have to do alone. 

It’s an all-too common challenge that healthcare professionals specifically are asked to face. 

While the causes of burnout can feel unavoidable given the nature of your work, there are still ways to reclaim your time, health, and peace. 

• Getting comfortable setting boundaries and finding opportunities to set more

• Working and choosing to cultivate a growth mindset in and out of work

• Prioritizing self-care and work-life-harmony

• Working with your attitude and creating new strategies to show yourself compassion 

With this level of awareness and taking the appropriate actions and steps, healthcare professionals can thrive, maintain their well-being, and continue to provide high-quality care to their patients.

Thanks for reading! Andrea is a fulfillment & leadership coach for physicians, healthcare leaders & humans on a mission to do good. Schedule time to connect with her here.