For medical and mental health providers, stress and burnout were once considered a part of the job and accepted, even touted, as a badge of honor.  We have since learned that self-care is critical in the face of enormous stressors –  large workloads, complex demands, work-life integration, and balance all at a time when our homes have continued to be workplaces  – sustaining resilience and wellness for the long haul can feel impossible.

But with self-reflection and some simple adjustments, you can be on your way to more balanced and sustainable habits.

Start by looking out for these signs of provider burnout:

• Feeling tired and drained most of the time
• Tiredness that does not respond to adequate rest
• Lowered immunity (getting sick frequently)
• Frequent headaches, back pain, muscle aches
• Change in appetite or sleep habits
• Feeling disconnected from family and intimacy
• Irritable to close friends and family

For a quick check-in, take this burnout self-assessment or complete it with your colleagues.

If you are experiencing these feelings, first recognize this as burnout and take a pause.

Then, start with these small steps toward self-care:

• Take a 5-10-minute walk outside one or more times a day.
• Quiet your technology for 5 minutes each hour for long deep breathing.
• Drink more water and less caffeine and alcohol.
• Create mindful moments in meetings for reflection and grounding.
• Write down something you are grateful for.
• Don’t schedule meetings during the lunch hour – and then eat something.
• Learn something new.

Finally, develop a sustainable wellness practice:

• Set aside time each day for vigorous exercise.
• Connect with colleagues about the mission and meaning of your work.
• As much as possible, physically cover your home workspace when the day is done OR put away your laptop and work material so you have a clear separation between work and home life.
• Develop routines around eating and exercise that support positive health.
• Ask yourself daily, where am I putting my focus? Engage with life outside of work.
• Talk to friends and colleagues about your wellness practice – find an accountability partner!
• Take time off to disconnect and change your environment when possible.

You are not alone if you are struggling with burnout – reach out to colleagues and friends.

References:

https://www.mayoclinicproceedings.org/article/S0025-6196(16)30625-5/pdf

Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others, Laura van Dernoot Lipsky with Connie Burk