Outsmarting Nurse Burnout: Your Ultimate Guide to Stay Energized and Inspired

As a nurse you are no stranger to burnout. Nurses have a burnout rate of nearly 70%. We are no

longer going to sugar coat the causes of burnout and the complete exhaustion that comes after a

twelve- hour shift. Taking care of patients is hard! The noise, the families, and critical thinking can all

add up to be too much to handle at times. So, the question is, what can we do about it?

“Hannah, why are you so angry?” To what I respond, “why are you not angry? We should all be

angry over the way we are being made to care for these patients” This conversation happened at the

height of the Covid pandemic while trying to scarf down some food towards the end of another

exhausting shift working in a busy emergency room. I did not know it at the time, but I was dealing with

moral injury. Moral injury is a psychological injury that occurs in nurses when dealing with the daily

moral decisions we need to make. Ranging anywhere from the constant battle with administrators to

advocating for end-of-life decisions, moral injury can become a huge weight nurses carry. It manifests as

shame, guilt, anger, and ever spiritual distress. This leads to emotional numbness, loss of empathy and

ultimately burn out.

Recognizing early signs of burnout is a key component to help overcome this battle.

 Increased irritability or anger

 Emotional exhaustion

 Loss of empathy

 Decreased job satisfaction

 Detachment and negativity towards work

This is an unexhausted list. Signs of burnout can look different in each person. These are,

however, the most common signs. Overcoming and preventing these symptoms is the next step.

Becoming self-aware of your emotional state is one of the most powerful things you can do, not only as

a nurse, but for all aspects of your life. Check in regularly with yourself. In the chaos of a busy 12-hour

shift, slowing down may seem like the last thing you need. However, taking a moment for yourself to

reestablish a steady emotional state can save lives. Practicing mindfulness techniques when you are off

will make it easier to tap into when in chaotic situations. A mindfulness practice does not have to be a

long-complicated process. It can look as simple as taking several slow deep breaths. There is one

technique I use daily when I get overwhelmed with everything that comes with the job and it takes no

more than 10 seconds to do. I imagine myself completing the tasks that need to be done. I see how it

plays out in my head and create a plan. This allows me to take a few seconds to slow down, envision

what needs to be done, and then complete it. This does not look like frantically blurting out everything

on your task list. Take just a few seconds, clear your mind, envision, then accomplish.

Seek interprofessional support and friendships. It seems like nurses have a special bond with

their work colleagues. Creating meaningful relationships with other health professionals is a great way

to feel heard and understood. Value and respect your peers. After traumatic experiences, debrief

together and allow that space for each other to cope. Nurses are such strong people, but we need to

recognize our co-workers are enduring the same stress and we need to lean on each other for support.

Advocate for change. The healthcare system is not perfect. Nurses see the gaps that patients are

constantly falling through. We need to use our voices and speak up to advocate for change; advocate for

the safety of ourselves, and advocate for the safety of our patients. It is our responsibility to bring

problems to the forefront of administrative change. Nurses are becoming incredibly strong leaders with

powerful voices. You will not be alone if you choose to speak out for change. Taking a stance for

something you believe in will energize and inspire you in your nursing career. Reignite your passion for

helping others by being a patient advocate on a large scale. Change is not going to happen overnight,

but knowing you are part of the forward momentum will greatly decrease feelings of burnout.

Seek out professional development opportunities. Gaining knowledge on your specialty is

exciting. Engaging in continuous learning and skill enhancement not only expands knowledge and

expertise but also contributes to personal growth and career advancement. Professional development

opportunities provide the chance to stay updated with the latest healthcare advancements,

technological advancements, and best practices, fostering adaptability and innovation. Additionally,

investing in professional development demonstrates a commitment to lifelong learning and professional

excellence, which can enhance job satisfaction, confidence, and overall job performance.

In conclusion, nurse burnout rates are increasing, and a shocking number of nurses will

experience this. Understanding and identifying early signs of burnout is the first step one can take. Loss

of empathy in a job that relays so heavily on empathy can be devastating to the nurse and the patients.

Practice emotional self-awareness, seek interprofessional friendships, advocate for change, and seek out learning opportunities. The rate of burnout is alarming and effects the nursing profession as a whole. You are not alone in this battle, and you have the knowledge and power to outsmart burnout.

What Is Health Coaching?

Health coaching is a process that helps individuals make positive and lasting changes to their health and well-being. It involves a collaborative partnership between a trained health coach and a client, where the coach provides guidance, support, and accountability to help the client achieve their health goals.

There are many different types of health coaching. Examples include,

1.     Holistic Health Coach

2.     Nurse Health Coach

3.     Nutrition Health Coach

4.     Fitness Coach

5.     Mindset Coach

6.     Weight-Loss Coach

7.     Chronic Disease Health Coach

Each coach has a specific set of skills that helps to create a personalized experience for each client and their goals. Finding the right coach for you is very important. When looking for a health coach, it can be beneficial to find one that specializes in your specific needs and goals. The power of coaching comes from the coaching relationship, not necessarily the coach or the client themselves

Health coaches are trained to ask powerful questions that seek deeper thinking and meaning. These questions provoke reflection and insight, guiding clients to uncover their own motivations, values, and barriers to change. Through active listening and empathy, health coaches create a safe space for clients to explore their challenges, set meaningful goals, and develop actionable plans for success.

Health coaches can work hand in hand with your doctors and other professionals on your health journey team to achieve ultimate wellness. By collaborating with other members of your healthcare team, health coaches ensure that your care is comprehensive, coordinated, and aligned with your overall health goals. This integrative approach leverages the expertise of multiple disciplines, providing you with the support and resources you need to thrive on your health journey.

Vacation Vibes: Balancing Indulgence with Wellness

It’s that time of year again, vacation time! Looking forward to your well-deserved vacation can be a great way to kick start your wellness journey or reignite that spark for fitness. You have done the hard work and you made it. Now comes the anxious questions, “will I be able to stay on track will on vacation,” or “will I want to jump back into things when I get back.” The answer is yes! I will give you a few quick and easy tips to keep you on track during and after your vacation.

Drink your water. One of the most overlooked aspects while on vacation is staying hydrated. While out in the sun, maybe enjoying a few more alcoholic beverages than usual, dehydration will sneak up on you. Bring a water bottle with you and fill it up every chance you get. Staying hydrated will help keep your energy levels up, improve digestion and keep your metabolism working hard.

Stay active throughout the day. If hitting the gym does not sound like the most relaxing way to spend your time, embrace the adventurer in you. Get out and explore. Walk to places you normally wouldn’t. Rent a bike or a paddle board. Explore a beautiful neighborhood. Walk to restaurants and stores. Take long walks on the beach. These activities not only keep you active but allow you to immerse yourself in the culture of your destination. You might even be surprised how many calories you end up burning throughout the day.

Stay mindful. I will touch on several different areas on this one. First, stay mindful with your meals. Indulging in local cuisine is the best part of vacations, so enjoy the food and drinks. Eat what you want, but remember to add in fruits, vegetables, and protein. Be mindful of portion sizes and avoiding over stuffing yourself. Avoid mindless snacking and processed foods. If you are hungry, sit down and enjoy a meal.

 Prioritize rest. If you are tired, rest. Pushing yourself can lead to decreased metabolism and increased stress on the body. Check in with yourself throughout the day and take breaks to rejuvenate and reenergize. Depending on your destination, jetlag can really disrupt your sleep cycle. Get plenty of sleep at night to ensure you have the energy to enjoy your day. Following the tips listed above will also help with ensuring a good night’s sleep. Cooling the temperature of the room and avoiding food before bed can also aid in quality sleep.

Returning home after a vacation can be a huge challenge in your health and fitness journey. You are out of the routine you created before the trip and it is challenging to jump right back into it, especially if the vacation was your motivation.

Set up an accountability plan before you leave to help overcome those barriers. Following the tips above will allow a smooth transition back into a healthy routine. Be kind to yourself. Allow yourself a few days to ease back into your routine to avoid burnout. You are the master of your own body but continue to challenge yourself. Health and wellness is an endless journey. Keep the motivation going even after the vacation is over.