13 Simple Ways Nurses Can Bounce Back From Burnout
I’ve noticed something about doctors and nurses.
Most of them have the same frustration about struggling with compassion fatigue and feelings of burnout.
As a stress and burnout coach, I work with a lot of healthcare professionals and hear the same issues over and over again.
Any of these sound familiar?
- “I’m emotionally drained.”
- “It’s hard to connect with patients like before.”
- “I’m running on empty, both physically and emotionally.”
- “I’m losing motivation and feeling more detached from my work.”
- “I have trouble sleeping, and I’m always tired.”
- “I’m overwhelmed by the constant stress and workload.”
- “I’m more irritable and moody.”
- “It’s hard to set boundaries between work and personal life.”
- “Am I really making a difference? Does my work even matter”
- “I feel guilty for taking breaks or prioritizing my own needs.”
If any of those resonate with you (and I bet several do), then you’ve come to the right place.
You’re struggling with secondary trauma — that’s the deep impact of compassion fatigue and burnout.
In this post I’m going to share 13 proven strategies you can start using today to reverse your compassion fatigue and bounce back from burnout based on work I’ve done with doctors and nurses over the years.
I know these things work because they’re research-based and I’ve seen them work over and over again for all different types of healthcare professionals.
You don’t need to do them all, but the more you do, the more likely you are to start feeling better and more focused.
If you’d like more hands-on help, email me and I’ll be happy to give you more details about how I work with clients.
Now, on to the strategies…
1. Mindfulness in Daily Routines
Mindfulness woven into daily routines like showering, eating, or walking holds incredible power.
Taking a shower is a mundane ritual that you can transform into a mindful sanctuary.
As the water cascades, feel its warmth against your skin, relish the soothing sensation, and let it wash away the day’s worries.
Engage your senses: notice the scent of your soap or shampoo, the sound of the water, and the gentle rhythm of your breathing. This simple act becomes an oasis of presence, a moment to exist fully in the now.
When eating, mindfulness will make your food taste better. Eat with heightened awareness.
Take a moment to appreciate the colors and textures on your plate. As you lift the fork, feel its weight in your hand. With each bite, explore the flavors dancing on your taste buds.
Chew slowly, savoring each morsel. It’s not just about eating; it’s about relishing the act of nourishing your body, acknowledging the effort that went into preparing the food, and embracing gratitude for the sustenance it provides.
You can be mindful even when just walking. As you step forward, feel the ground beneath your feet, connecting you to the earth.
Notice the subtle movements in your body, the swing of your arms, and the steady rhythm of your breath. Engage with your surroundings — admire the beauty of nature, the urban landscape, or the chirping of birds.
Every step becomes an opportunity to center yourself, to ground your thoughts, and to immerse yourself wholly in the present moment.
Here’s how you get started with mindfulness:
2. Self-Compassion
Self-compassion is this incredible tool you have, but it may need a kick-start! Boost your self compassion and your compassion fatigue and feelings of burnout will disappear.
Are you treating yourself with the same kindness and understanding you offer to others?
Compassion for yourself is a warm embrace for your soul.
It starts by recognizing your own humanity, acknowledging that you’re imperfect, and that’s perfectly okay.
Instead of being your toughest critic, it’s about becoming your own supportive friend. When you stumble or face challenges, self-compassion whispers, “It’s alright, everyone faces hurdles.”
It’s about understanding that making mistakes is part of being human and responding with kindness, not harsh judgment.
How do you comfort a close friend during tough times? You can extend that same empathy, understanding, and encouragement to yourself.
Your new wellness mindset starts with boosting your self compassion.
Self-compassion isn’t about self-indulgence or avoiding responsibilities; it’s about acknowledging your struggles — with kindness — which builds your resilience and emotional strength.
I’ve created a Self-Compassion Checklist for Healthcare Professionals that will help you.
3. Better Eating
When feeling burnout, one of the first things to suffer is your nutrition.
Most people are emotional eaters, and stress encourages less healthy eating habits — what you eat and how you eat.
Even with less stressful conditions, it’s challenging to stick-to healthy eating and a focus on your gut health.
But when you’re feeling compassion fatigue and burnout, you forget about healthy eating and indulge in your comfort foods.
What nutrition dark hole do you fall into: fast food? over-snacking? lots of processed foods?
Your mind and body are intricate systems that are controlled by your TWO brains — your thinking brain in your head and your second brain in your gut.
Your gut brain is controlling your moods and feelings. It’s like your thinking brain’s little buddy. They’re always checking in with each other.
How you eat impacts how you feel.
Focusing on your gut health will help you reverse compassion fatigue and avoid burnout:
- vibrant fruits
- leafy greens
- whole grains
- lean proteins
- yogurt or kefir
- fermented foods
- garlic, onions, peppers
Focusing on your gut health boosts your mental clarity, mood stability, and overall vitality.
4. Better Sleep
Battling sleep is a common symptom of compassion fatigue and burnout.
Your sleep space is your sanctuary, where your mind and body find relaxation and rejuvenation, allowing you to wake up refreshed and ready to embrace a new day.
Well, at best, that’s how it should be.
Unfortunately, when your mind is stressed, it’s hard to shut it off and relax. Even when it’s time to sleep. If you’re plagued with overthinking, that makes it even worse.
It’s time to restructure your sleep space and sleep-time rituals to help calm your stressed and overactive mind.
Transform your sleep area into a sleep haven:
- change lighting to relaxed lighting or dim the lights
- adjust room temperature to cooler temps (easier to sleep)
- declutter your sleep area of clothes, electronics, pillows, etc.
- have comfortable bedding — sheets, pillows, blankets, comforter
Now, you need to develop a consistent sleep routine with sleep rituals to help your inner body clock — including a regular bedtime (both eyes closed — no phone) and a regular wakeup time (even on weekends).
You can add some relaxing activities to your sleep time routine including a warm bath or shower, soft calming music or nature sounds, scented candles or essential oils, and relaxation exercises. Perhaps a book, if reading relaxes you.
These rituals become a cue to your body that it’s time to wind down, signaling the transition from wakefulness to slumber.
NO phone. NO laptop. NO TV. Unplug — for your the sake of your wellness.
How to fall asleep and then how to stay asleep can also be a challenge. Your best tools for falling asleep are mind-body focus (intentional breathing, meditation) and progressive muscle relaxation.
5. Movement and Exercise
Movement and exercise helps reduce your compassion fatigue and feelings of burnout.
Stressful energy gets trapped in your body and physical activity becomes a key release valve.
It’s not just about sweating it out; it’s about inviting your body to release tension and recalibrate.
Whether it’s a brisk walk, a yoga session, going to the gym, or a dance around the living room, movement becomes a sanctuary for your mind and body.
Consider the rhythm of your breath as you move — inhaling calmness, exhaling tension. Exercise becomes this beautiful way to release, allowing pent-up stress to escape with each movement.
And movement releases the magic of endorphins — the feel-good hormone that flood your system, lifting your spirits and buffering your stress.
As you engage in physical activity, it becomes like a movement meditation. Focus on the sensations in your body — your muscles stretching, your heart beating in rhythm.
It’s an opportunity to disconnect from the chaos outside and tune inwards — grounding yourself in the present moment.
Activities like dancing, where you lose yourself in the rhythm and melodies, allow stress to dissolve in the joy of movement.
Even a simple stretching routine becomes a ritual of self-care, where each stretch is a gentle reminder to let go of the tension held within.
6. Self-care
Your daily self-care is the foundation of your wellness mindset.
You need to create a belief system that makes your needs a priority. Move yourself up on your list of who you care for each day. Self-care isn’t a luxury; it’s a necessity — an act of self-respect and self-compassion.
You can’t show-up as your best self with either your patients or colleagues if you ignore your own needs. The cliche metaphor is “you can’t pour from an empty cup.”
When thinking about self-care do you immediately think “escapism” strategies?
“I need to take vacation.”
“I need to use my days off.”
“I just need a “mental health” day.”
These ideas might feel good but won’t solve your main problem or reduce stress long-term. Change your daily routines — make them simpler and add small doses of self-care to your busy day.
Your self-care is a collection of daily rituals that honor your mind, body, and spirit. You can build new healthy habits that become routine, just like brushing your teeth or having a meal.
You can simply add a few moments each day for quiet reflection, meditation, or journaling. It’s these small, consistent actions that accumulate into a reservoir of well-being.
For example, you can habit-stack micro-doses of self-care to stressful tasks:
- drink cold water
- cold-water face splash
- intentional deep breathing
- snapping or tapping fingers
- journaling or doodling
- taking a brief walk or switching rooms
Then later, maybe take a soothing bath, walk in nature, or engage in a hobby you love.
You need to find small ways to escape from the chaos.
Your self-care also involves setting boundaries to safeguard your mental and emotional health.
Do you need a digital detox? Can you set new limits to answer emails and texts that cause you stress?
It’s learning to say ‘no’ when needed, prioritizing your rest, and carving out time for activities that rejuvenate you.
7. Mindset Shift
Struggling with compassion fatigue and burnout will intensify your negative thinking.
That’s your Lizard Brain — the survival part of your brain — taking over the processing of what’s happening to you moment by moment.
Your Lizard Brain floods you with anger, self-doubt, worry, sadness, self-contempt, paranoia, procrastination and perfectionism.
Whew, that friggin’ Lizard gets out of control.
But you can control your stressed thoughts, rather than your stressed thoughts controlling you.
Shifting to a wellness mindset means building resilience against your stress, and that begins by transforming your negative thinking.
Switching from negative thinking to positive self-talk is like changing the lens through which you view yourself and the world around you. It’s about reshaping your inner dialogue, transforming self-criticism into self-compassion, and nurturing a more supportive relationship with yourself.
Consider negative thinking as a habit — a pattern that can be rewired. It starts by becoming aware of negative thoughts when they arise.
Notice the moments when self-doubt or self-criticism creeps in. Once you recognize these thoughts, challenge them. Ask yourself if they’re really true or if there’s a more positive perspective.
(That’s your Thinking Brain regaining control of your triggered Lizard Brain)
Shifting to positive self-talk involves consciously replacing negative thoughts with affirming ones. That can be as simple as the “Power of YET.”
Instead of saying, ‘I can’t do this,’ try reframing it as, ‘I can’t do this, YET. I’ll give it my best shot.’
Small changes in self-talk can have a big impact on your mindset and help you be more self-compassionate.
Ultimately, changing negative thinking to positive self-talk is a journey of self-discovery and self-empowerment. You can reshape your thoughts to uplift rather than diminish, fostering a mindset that supports growth, resilience, and a brighter outlook on life.
8. Daily Nature Connection
A daily connection with nature serves as a vital tonic for your mind, body, and spirit — a chance to tune into the natural rhythms that surround you.
In the midst of your hyper-busy day, you need to find time for a daily rendezvous with nature. Connecting with the wonders of nature will improve your wellbeing.
You can begin to notice how the great outdoors can be healing. Find a few moments in your day to embrace nature:
- walk through a park or near flowers and trees
- listen to the rustling leaves
- admire the colors of the sky
- feel the morning sun on your face
- relish the awe of the natural colors and textures around you
- feel the wind or cold on your skin
These simple acts become anchors — grounding you in the present moment and infusing your day with a sense of tranquility.
If you have limited time and opportunity to spend outdoors, bring some indoor plants and flowers into your workspace.
As you engage with nature, observe the intricate details — the textures, sounds, and movements around you. It becomes a meditation of sorts — a moment to be fully present and attuned to the world’s wonders.
Ultimately, daily nature connection is a gentle reminder that you’re part of something bigger — a chance to recalibrate, rejuvenate, and find solace.
9. Journaling
Journaling is a conversation with yourself on paper.
It’s a personal emotional retreat where you pour out thoughts, feelings, and reflections, creating a treasure trove of self-discovery. It’s a safe space where your innermost thoughts find a voice.
Journaling is a gateway to clarity and self-awareness. It’s a way to make sense of your emotions, untangle thoughts, and gain insights into your own mind.
Whether it’s jotting down fleeting ideas, venting frustrations, or expressing gratitude, each entry becomes a step toward understanding yourself better.
When you put pen to paper, it’s like opening an emotional drain in your brain. It’s a therapeutic practice where you lay bare your worries, fears, and dreams, without having to share the with anyone.
It’s a tool for emotional release, helping you navigate life’s twists and turns with greater resilience.
And its not just writing. Sketching, doodling, or creating collages infuses your journal with a burst of creativity. It becomes a visual representation of your thoughts and emotions, a canvas where you express yourself freely.
10. Hobbies and Other Interests
Finding hobbies and interests can help you escape from daily stress.
Look for things that make you happy and energized.
It’s like finding your own special place where stress disappears as you do something you really love.
I’ve worked with nurses who found time to enjoy:
- painting
- gardening
- cooking
- crafting
- quilting
- photography
- playing a musical instrument
These activities light up your senses and bring joy. Immersing yourself in other activities will help you slip into the flow state of your brain — a stress-free, comfortable place.
Also, hobbies and interests foster a sense of fulfillment and creativity. When you engage in activities you’re passionate about, it sparks a sense of purpose and satisfaction. It’s an opportunity for self-expression and exploration, where stress dissipates in the joy of creation.
11. Simplifying Daily Tasks
Simplifying daily tasks is a game-changer in easing the burdens of your daily life.
You can find ways to streamline routines and chores, creating a smoother path through your day.
The goal is to break down complex tasks into simpler, more manageable steps.
Here’s how to do it:
- Identify the tasks that feel overwhelming.
- Prioritize those tasks and remove the ones that aren’t urgent.
- Break-down the tasks into smaller, more achievable chunks.
- Find ways to make the smaller task-chunks less daunting and more manageable.
- Gamify your task list by rewarding yourself in small ways with each completion.
Also, simplifying daily tasks involves decluttering — both physically and mentally.
You need to remove any unnecessary complexities from your routines, organizing your space, and decluttering your mind.
You can choose your clothes more efficiently, add weekly meal prep, and organize any other tasks that causes you daily stress.
This simplification creates a clearer path, reducing distractions and allowing for a more focused approach to tasks.
You can work smarter by embracing tools or methods that make tasks easier, whether it’s using apps for organization, setting reminders, or creating checklists.
By simplifying processes, you create more room for efficiency and reduce the likelihood of feeling overwhelmed.
12. Creative Expression
How creative are you or can you be?
Engaging in activities like painting, writing, music, or crafting becomes a therapeutic escape.
And it’s not about the quality of what you create — it’s the process itself that helps you reverse compassion fatigue and burnout.
Don’t worry about creating a masterpiece. Embrace the joy of creation!
Immersing yourself in creativity allows you to enter a flow state, where your stress fades away as you immerse yourself in your creative expression.
Creative expression also offers a channel to drain your emotions. It’s a safe space where you can express feelings that might be hard to put into words.
Whether it’s painting your emotions on a canvas, writing poetry, or playing an instrument, creativity becomes your tool for emotional release, allowing stress to dissipate through artistic exploration.
Your creativity is a form of self-expression, allowing you the freedom to explore and create, and finding peace amid your life’s chaos.
13. Showing More Compassion (say what?)
It sounds counter-intuitive (and even confusing) that the way to reduce your compassion fatigue and burnout is to show more compassion.
Showing more compassion isn’t just beneficial for patients; it’s also crucial for reducing compassion fatigue among healthcare professionals.
By extending compassion, healthcare providers not only enhance patient outcomes but also enhance their own well-being.
The book “Compassionomics” underscores the correlation between compassionate care and reduced burnout among healthcare workers. It explains that by showing more compassion, you can experience greater job satisfaction and lower levels of emotional exhaustion.
The act of showing compassion isn’t merely a one-way exchange; it’s a reciprocal relationship that benefits both patients and healthcare professionals.
The book highlights how small acts of compassion boosts your resilience. Even simple gestures — like listening attentively to patients, offering empathy, or taking a moment to connect on a human level — can alleviate the emotional toll on healthcare providers.
And it takes less than a minute.
By increasing your compassion to others — even in small ways — you can reduce your compassion fatigue and avoid burnout.
NO more exhaustion.
NO more bad eating and sleeping.
NO more negative thinking.
NO more anger and resentment.
NO more anxiety.
It’s time to change your life and heal your secondary trauma.
True healing prompts to you restructure big chunks of your life. You have the power to conquer your compassion fatigue and bounce back from burnout.
If you feel like you could use some additional help figuring out where to start and what to do, shoot me an email and I’ll let you know how I work with clients.
One More Thing…
I spent hours writing this because I want to help as many doctors and nurses as possible.
I know it’s hard out there and it’s frustrating to see so many talented healthcare professionals struggling with compassion fatigue and burnout. Especially since you’re still dealing with Post Pandemic Stress Disorder.
So, if you found these strategies helpful, I’d love it if you would share this post with others you know who could benefit from it directly or share it on your social media platforms.
Thanks, Marty.
Get lots of mind-body tools to help you reverse compassion fatigue and avoid burnout. Sign up for ZenBox — your Mental Wellness monthly virtual subscription box.
