Don’t wait till you’re running on empty

Don't Wait Until You're Running on Empty

Nursing and midwifery are rewarding professions, but they're also emotionally and physically demanding. Long shifts, high workloads, caring for people during some of the most challenging moments of their lives, and constantly putting others first can take a toll.

Burnout rarely happens overnight. More often, it builds gradually—a busy shift here, a missed break there, another difficult conversation, another day of pushing through despite feeling exhausted. Over time, the stress accumulates until your mind and body signal that something needs to change.

When "Just Get On With It" Becomes the Norm

Many nurses and midwives work in environments where resilience is valued, and there can be an unspoken expectation to simply keep going. You might find yourself:

• Putting aside frustration after a difficult patient or family interaction.
• Skipping breaks because the ward is busy.
• Ignoring fatigue because your colleagues are under pressure too.
• Telling yourself that others have it worse.
• Keeping your worries to yourself rather than asking for support.

While these responses are understandable, stress doesn't disappear simply because we ignore it. It accumulates and can affect both your physical and emotional wellbeing.

Recognising the Early Signs of Burnout

Burnout is more than feeling tired after a busy shift. Some early warning signs include:

• Feeling emotionally drained before work even begins.
• Becoming less patient or more irritable.
• Feeling detached from your work or the people you care for.
• Losing motivation or your usual sense of purpose.
• Finding it difficult to switch off after work.
• Struggling to concentrate or make decisions.
• Feeling emotionally overwhelmed by situations you would normally manage well.
• Relying more on alcohol, avoidance, or withdrawing from others to cope.

Recognising these signs early gives you the opportunity to take action before burnout develops.

Listen to What Your Body Is Telling You

Your body often notices stress before your mind does.

As stress builds, you may experience:

• Tight shoulders, neck or jaw.
• Frequent headaches.
• Poor sleep or waking feeling unrefreshed.
• Constant fatigue.
• A racing heart or feeling "on edge."
• Changes in appetite or digestion.
• Getting sick more often than usual.

You may also notice subtle habits such as holding your breath, clenching your jaw, or feeling unable to fully relax.

These aren't signs of weakness. They're your nervous system letting you know it's under pressure.

Take a Moment to Reset

Even during a busy shift, small moments can help interrupt the stress cycle.

Try:

• Taking three slow, deep breaths.
• Rolling your shoulders or stretching for a minute.
• Stepping outside or walking down the corridor for fresh air.
• Having a drink of water.
• Asking yourself, "What do I need right now?"

Small actions won't remove every stressor, but they can help your body and mind recover throughout the day.

Don't Carry Every Shift Home With You

One of the healthiest things you can do is find ways to release stress rather than carrying it from shift to shift.

Consider:

• Acknowledge what's weighing on you. Naming your stress can reduce its intensity.
• Move your body. A short walk, stretching or gentle exercise helps release built-up tension.
• Talk to someone. Share how you're feeling with a trusted colleague, friend or family member.
• Use available support. Your Employee Assistance Program (EAP) or wellbeing services are there to help before things become overwhelming.
• Create an end-of-shift routine. Take a few deep breaths before leaving work, write down unfinished tasks for tomorrow, or listen to music on the drive home to help mentally transition out of work mode.

Looking After Yourself Helps You Care for Others

As nurses and midwives, caring for others comes naturally. Remember that your own wellbeing deserves the same attention and compassion.

Taking regular breaks, asking for support, setting healthy boundaries and responding early to stress aren't signs of weakness—they're essential for sustaining a long, healthy and fulfilling career.

If you're noticing the signs of burnout, don't wait until you're overwhelmed. Reach out to someone you trust, speak with your manager if appropriate, or access your wellbeing supports. Early support can make a significant difference.

For Nurse and Midwife Managers

Creating a healthy workplace starts with everyday conversations and supportive leadership. Managers can help reduce burnout by:

• Encouraging staff to take regular breaks.
• Promoting realistic workloads where possible.
• Checking in with team members regularly—not just when performance changes.
• Normalising conversations about stress and mental health.
• Modelling healthy boundaries and self-care.
• Encouraging early use of wellbeing services and Employee Assistance Programs.

Supporting staff wellbeing isn't just good for individuals—it's essential for safe, compassionate patient care and a sustainable workforce.