It’s been another long day at work and I’m feeling more overwhelmed and exhausted than ever. I can’t help but wonder if this career was the right choice for me.
Every day I come into the hospital, I’m constantly dealing with the same stresses and frustrations. The patients are getting sicker, the paperwork is piling up, and the exhaustion is taking its toll on me. How is it that every shift I seem to stay late and can’t get home at a reasonable time?
I’m so drained, mentally, emotionally, and physically, that I can’t even begin to think straight. I’ve been feeling overwhelmed and burnt out for months now, and it’s only getting worse. It’s like I’m stuck in a cycle of never-ending stress and exhaustion. No matter how hard I try, I can’t seem to shake it off.
The days seem to blur into one, and I can’t remember the last time I felt truly happy. I guess I never expected this level of burnout when I decided to become a Physician Assistant. I thought I would be able to help people, but now all I feel like I’m doing is struggling to stay afloat. On my very first work day as a PA, I was told, “Sink or swim.” Here I am years into my career and I’m DROWNING.
I’m so desperate for a break from this cycle that I’m constantly questioning if a career in healthcare was the right choice. I know I’m passionate about helping people and that I love my job, but the anxiety and stress are just too much to bear.
I’m so tired of trying to keep up with the demands of being a healthcare professional. I just want to be able to provide quality care to my patients without feeling overwhelmed and burnt out. I want to be able to look forward to going to work instead of dreading it. 
I feel like I’m in a hopeless situation, and I don’t know what to do. I’m so tired of feeling this way, but I don’t know how to make it stop. I don’t know how to break this cycle of exhaustion and frankly, feeling hopeless in the profession.
It’s so hard to keep going when I feel this way, but I know I have to keep pushing forward. I just hope that one day I’ll be able to find a way to get out of this cycle and find balance in my life again.
Do these words sound familiar?
Do these emotions ring a bell?
Many of us in healthcare are feeling this way right now.
It’s no secret that healthcare workers face an immense amount of stress on a daily basis. From long hours, to dealing with difficult patients, to the heavy emotional burden, it’s no wonder that so many of us are feeling burnt out. And we’re getting to the point where we are just done.
So how in the world do we prioritize our own health, when we feel like the system of healthcare currently may not support it?
If it’s not built into the daily infrastructure of our workplace to reduce stress, we must take matters into our own hands. We have to take control of our central nervous system, put ourselves at cause and into the driver’s seat, to reduce the chance of going down that road to full-out tapping out to our career.
The good news to all of this is that there are ways to minimize the effects of burnout and stress in a demanding career. It involves taking charge of what we can control, even when everything around you may be chaos. Here are some tips for healthcare workers dealing with burnout and stress:
Take Breaks
Taking regular breaks throughout the day can help to refresh and recharge your mind and body. Even if it’s just a few minutes away from the work environment, it can give you a much needed break from the intensity of the job. A break can be as simple as stopping for just a moment and taking some slow, deep breaths. Slowing our respiration rate down and focusing on breath for just a moment activates our parasympathetic nervous system, or relaxation response. 
Get Enough Sleep!
Sleep deprivation can cause stress and burnout, so make sure you are getting enough rest. Aim for 7-8 hours of sleep per night. And while quantity is important, quality is just as crucial, if not more. Try tracking or measuring your sleep, to see how often you remain in each sleep cycle and deep sleep. Use a device or measure your heart rate variability (HRB) to see if the lifestyle changes you’re making are improving your rest and lowering your overall stress response.
Set Boundaries
Know your limits and set boundaries for yourself. Don’t take on more than you can handle, and don’t be afraid to say “no” if you feel overwhelmed. Take more off of your plate without feeling guilty about it. Find ways that work for you to unplug and recharge. Visualize disconnecting from all that keeps you “locked in” to work and your patients.
Seek Support
Seek SupportDon’t be afraid to reach out for help when you need it. Talk to a mentor, join a support group, or seek counseling. The biggest mistake we make as healthcare providers is assuming that since we are caretakers, we SHOULD be able to care for ourselves too. This is simply not true and will keep you stuck and sinking for much longer than you have to. There are people out there who are experts in helping with this – use their expertise instead of thinking you have to figure it out yourself.
Practice Self-Care
Take time for yourself and do activities that will help you relax and unwind. Get outside, practice mindfulness, and enjoy some leisure activities. Use what you have at your fingertips, without even having to spend money or go anywhere. Simply using your 5 senses to become more present and grateful for the world around you each day, will help to bring a sense of calm and relaxation.
Fuel your body–with the right stuff
It is easy to turn to food to cope with stress and difficult emotions, and while this may bring instant gratification in the moment, unwanted eating habits can contribute to continued feelings of fatigue, anxiety, low energy, let alone perpetuate a cycle of food guilt and frustration. Focus on whole, clean foods to support your body’s baseline of healing and repair, especially while under times of heightened stress levels.
Burnout and stress in a healthcare career can be overwhelming, but we can put ourselves in control of how we respond to it. Our personal health depends on it. By following these tips and making self-care a priority, you can minimize the effects of burnout and stress and continue to thrive in your career without questioning why you came into the field in the first place.
