Burnout

Nursing and midwifery asks a lot of you. You can’t pour from an empty cup, so looking after yourself is part of caring for others. Burnout doesn’t mean you’re weak — it means you’ve been strong for too long without enough support.

Burnout looks like this

Burnout isn’t just ‘being tired’. It is feeling emotionally drained, detached from your patients, or dreading your shifts. You may have noticed it’s harder to concentrate and that you’re making mistakes. Sometimes it shows up physically too, as headaches, poor sleep, or constant exhaustion that no amount of coffee seems to fix.

Prevent burnout – try these tips

🌿 Protect your energy

Take your breaks, even the short ones. Step outside, breathe, and reset. Boundaries are healthy, not selfish — saying “no” when you’re already at capacity is self-care.

💪 Look after your body

Try to eat regular meals, drink plenty of water, and rest when you can — even on nights. Moving a little every day, whether that’s stretching, yoga, or a walk, makes a big difference.

🌼 Find small moments of joy at work

Look for ways to lighten the load. A genuine chat with a patient, a laugh with a colleague, or reminding yourself of the impact you’re making (even when it feels invisible) can help.

🤝 Lean on your support system

Trusted colleagues often understand best. Keep outside connections, so work doesn’t become your whole identity.

🏥 Use workplace supports

If peer support, an EAP, or supervision are available, use them. If the load feels unbearable, speak with your manager about rostering or role adjustments.

✨ Care for your mind and spirit

Try journaling, take a few deep breaths between patients, be ‘mindful’ – find what helps to ground you. Make time for rest, hobbies, and fun outside of work.

Burnout First-Aid kit

💡 On shift

Take 2 minutes to step outside, stretch, or breathe; hydrate; check in with yourself (“I’m tired, I’m stressed”); lean on a buddy — share a laugh, vent for a minute, or just say hi.

🌙 After shift

Decompress before going home (music, a podcast, or quiet in the car); eat something nourishing, not just caffeine and sugar; create a rest ritual — blackout curtains, an eye mask, or calming music; jot down a few thoughts or something you’re grateful for.

🌳 Long-term care

Move your body in ways that feel good; protect your days off by making space for rest and joy, not just chores; stay connected with people who lift you up; and reach for support early if you’re feeling stuck — peer groups, counselling, or EAP can help.