How to Prevent Nurse Burnout and Actually Enjoy Your Days Off

Burn Out Is a Real Thing (And Occurs More Often Than You Think)

Burnouts can creep up on even the most dedicated nurses!

Back-to-back shifts, shortages in staff, excessive charting --- can drain anybody's strength.

But here's one thing you need to remember:

Taking days off play a part in your ability to take care of your patients.

You know that you are more happy, safer, and more dedicated when you are properly rested.

Let write you a permission slip to take some time off to rest, reset, and reclaim your happiness on your off days!

1. Your Day Off is Not a To-Do-List

   Don't treat your day off like an extra shift:

   • Doing laundry

   • Running errands

   • Going to appointments

   • Preparing meals

   • Reorganizing the closet

   • Cleaning the house

   • Picking up what everybody else missed

   Your off days are yours ---- reclaim them!

   Try this instead:

   1. Pick one thing that is a must-do

   2. Pick one thing that is a want

   3. Leave the rest as an optional task

   I promise your mind and your body will thank you!

2. Don't Wake Up Thinking About Work

   This is major!

   Immediately checking your email, worrying about the next shift or staffing is a no go.

   You have to be able to unplug from the work matrix.

   When you are off:

   • Do not check your schedule

   • Do not read the work group texts

   • Stop overthinking what happened on your last shift

   Boundaries can be useful.

   Create a mental one for yourself!

   A day off should feel like a day off --- mentally and physically!

3. Have a Method to Decompress After Your Shift

   Burnout can happen when you don't have a chance to reset!

   Going from stress -> sleep -> stress again!

   You have to be able to switch from work mode to relax mode.

   Remember to leave work at work!

   I would hit the gym and then take a hot shower.

   You might like one of these:

   • Wash that "shift off" take a hot shower

   • Take a walk and enjoy the scenery

   • Take the time to stretch those tense and tired muscles

   • Eat a healthy comfort meal

   • Write down 3 things that really stuck with you

   • Take that uniform off as soon as you get home and change into something comfortable

   Send that signal to your mind and body --- work is done and it's time to rest!

4. Make Happiness a Priority (Not Just Rest)

   Happiness is healing!

   And it's just as important as getting your rest.

   Do something that reminds you that you are alive:

   • Having your morning coffee in a cozy nook

   • Taking a walk at the beach

   • Take a moment to explore your city

   • Read something other than nursing or medical journals

   • Try that new restaurant that just opened

   • Plan a quick getaway, it doesn't have to be grand

   Remember you have a life outside of the hospital!

5. Put the Phone Down (Don't Overwork Your Brain)

   Bed alarms, IV alarms, call lights, charting screens can leave you overstimulated and fatigued.

   Give your mind a rest!

   Tap into the real world:

   • Try sitting outside

   • Try cooking a slow and simple meal

   • Take that scenic drive

   • Spend time with people that don't drain your energy

   • Take a trip to your favorite local shop

   • Get in touch with the arts by writing, painting, or drawing

   Give your nervous system a break and time to loosen up!

6. Connect with People That Can Relate

   As a nurse some experiences can make you feel isolated or alone.

   Know who is in your support group.

   This can include coworkers, nurse friends, or family members.

   You may consider:

   • Venting to a fellow nurse

   • A coffee date with a significant other

   • Joining an online nursing community

   As humans we seek connection and you don't have to do it alone!

7. Go on a Local Mini-Adventure

   It doesn't take a 2-week vacation to recoup from burnout.

   Small adventures can serve the purpose just as well.

   Try:

   • A day trip anywhere

   • Exploring local attractions

   • Visiting a botanical garden

   • Trying a new cafe

   • Throwing on your favorite playlist and driving your favorite road

   • Take a scenic train ride

   Remember there is a big world out there.

   So, traveling big or small will remind you of that!

8. You Have Permission to Do Nothing

   For some people this is the hardest thing to accomplish.

   We like to be productive, accountable, and active.

   But taking time to rest is not wrong.

   Repeat after me --- Resting is not wrong!

   If you want to lay on the couch with your favorite blanket all day.

   Do it.

   Want to take multiple naps?

   Do it.

   Is this a pajama day? No, plans? Just Netflix?

   Do it.

   No one is watching how much you get done on your day off.

   Your value is in who you are, not what you can do.

You Deserve it

There are lots of ways to prevent burnout.

You just have to choose one and do it!

Give yourself permission to rest.

Honor your needs and protect your positive energy.

Your days off should be protected and cherished.

You are still a person in and out of the scrubs!

Let me know if you tried any of the techniques above or if you have some of your own in the comments!