Healthcare workers are the backbone of our medical system, often working long hours in high-stress environments. Burnout is inevitable in every job, but healthcare workers have mentally, physically, and emotionally draining jobs. If they do not keep up with their mental health and practice balance, burnout settles in quickly. Balancing professional duties with personal well-being is challenging, but it’s essential for maintaining overall health and job satisfaction. Make sure to take time to tend to your physical and mental wellness needs before you successfully tend to others.

Here are some practical wellness tips to help busy healthcare workers find balance and prevent burnout.

1. Create a Daily Routine

Sleep for the brain is like gas for a car. When the tank is full, we get to where we need to be. But as time goes on, the gauge falls lower and lower until the gas is gone, and the car stops. Without the fuel it needs, the car is useless.

Our brains operate in a similar way. The only difference is the brain’s fuel is sleep. Without proper sleep, our minds begin to slow, unable to operate at their full potential. This happens until the mind becomes so deprived of the rest it needs, it breaks down. And without the commander-in-chief acting accordingly, the rest of the body pays the price.

Make sure you get 7-9 hours of quality sleep per night. Establish a bedtime routine by brushing your teeth, creating a skin routine, turning down your bed, or maybe taking a warm shower or bath to improve sleep hygiene. Sleep is so important to ensuring you are rested and ready for your next shift. Not only does it improve your overall health, but it also allows you to take better care of your patients.

In addition to sleep, eating balanced meals rich in fruits, vegetables, lean proteins, and whole grains is crucial. Long hours on your feet taking care of people require proper nutrition and hydration. Make sure to drink plenty of water throughout your shift and on your days off.

It is also important to incorporate at least 30 minutes of physical activity into your daily routine, whether it’s walking, yoga, or a workout session. Remember, health is wealth!

2. Mindfulness

What is mindfulness? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Mindfulness is often practiced during meditation. When you meditate, clear away the information overload that builds up every day and contributes to your stress.

The emotional and physical benefits of meditation includes:

• Giving you a new way to look at things that cause stress.
• Building skills to manage your stress.
• Making you more self-aware.
• Focusing on the present.
• Reducing negative feelings.
• Helping you be more creative.
• Helping you be more patient.
• Lowering resting heart rate.
• Lowering resting blood pressure.
• Helping you sleep better.

Practice deep breathing exercises to quickly reduce stress and anxiety. Techniques such as diaphragmatic breathing is able to be done anywhere, anytime.

Aside from meditation and mindfulness, take regular breaks during your shift to rest and recharge when possible. Short, frequent breaks significantly reduce stress levels.

3. Time Management

In your off time, make sure you are making time for your wellness. Prioritize your tasks by making a to-do list and managing your days off effectively. Focus on high-priority activities, but remember to ultimately use days off to rest, relax, and spend time filling up your self-care cup.

When managing time, remember to always set boundaries. Clearly define work hours and stick to them. Avoid taking work home whenever possible to maintain a healthy work-life balance.

In your personal time, plan fun activities. Schedule personal activities and hobbies that you enjoy. Engaging in activities outside of work helps recharge your energy and improve overall well-being. Try hobbies that help you relax and unwind. Whether it’s reading, gardening, or painting, finding a creative outlet is therapeutic. Find people who like to do the same activities as you! Join social groups or running clubs, and maintain strong connections with your family and friends. Social support is crucial for mental health and provides a sense of belonging and security.

4. Seek Support

Don’t hesitate to seek professional counseling or therapy if you’re feeling overwhelmed. Many healthcare organizations offer Employee Assistance Programs (EAP) that provide confidential support. In addition to seeking professional help, connect with colleagues who understand the demands of the job. Peer support groups provide a platform to share experiences and coping strategies.

Balancing the demands of a healthcare career with personal wellness requires intentional effort and consistent practice. By prioritizing self-care, managing time effectively, seeking support, adopting healthy coping mechanisms, and fostering a positive work environment, healthcare workers achieve a sustainable balance and thrive both professionally and personally. Remember, taking care of yourself is not a luxury; it’s a necessity that enables you to care for others effectively.

Are you experiencing burnout in your healthcare job? Let Voca help! At Voca, we understand the intense demands and high-stress environments that healthcare professionals face daily. Your well-being is our priority, and we are here to support you in finding the right balance and opportunities that match your career goals and personal needs. Contact us today!

About Voca: The Spirit of Work

Voca is a relationship organization focused on uniting talented healthcare professionals across
nursing and allied, as well as travel and local with exceptional companies. Headquartered in
Rochester, MN, Voca works coast-to-coast supporting national, regional, and local healthcare
companies. Voca is proud to be certified by The Joint Commission, which evaluates and accredits
healthcare staffing agency organizations and programs in the United States. We are committed
to creating and maintaining a workplace in which all employees have an opportunity to
participate and contribute to our mutual success and are valued for their skills, experience, and
unique perspective. For more information, visit https://myvoca.com/