Nearly 40% of nurses in the UK report burnout and work-related stress. The pressures of the job can cause chronic stress and lead to burnout. That’s why it’s important to find a work-life balance that actually works, and learn how to handle stress as a nurse. Below, we’ll discuss the early signs of burnout and some effective stress management techniques that you can use to create a healthy work-life balance.
Why work–life balance matters in nursing
Nurses may be a force for good, a symbol of healing and care, but they’re all just people. People who are working under stressful conditions daily, who work irregular shifts, have a duty to patients and their teams to go above and beyond every single day.
These factors can have a huge impact on the health of the individual. Shift work, for example, often leads to higher levels of fatigue and pressure to perform can lead to stress. Chronic stress has been linked to muscle aches, weight gain, heart conditions, anxiety and depression, and more. Needless to say, these are all incredibly serious issues.
A well-rested nurse, on the other hand, is a very different proposition. Better focus, improved decision-making, better team communication. These are all possible with a focus on the work-life balance of nursing staff. That’s why Elysium is so committed to helping staff avoid burnout, improving wellbeing, and building sustainable careers.
The best way to combat burnout, however, is to recognise the signs before they get out of hand
The early signs of burnout – and why recognising them matters
Burnout isn’t just something you can shrug off and carry on with. It can easily lead to a mental health crisis and severe physical issues, such as migraines and joint pain.
There are also early symptoms that can warn nurses that they’re heading for something more serious, including:
- Change in mood
- Irritability
- Lack of focus and trouble concentrating
- Emotional numbness and disassociation
- Changes in sleep pattern
It’s important for nurses (or anyone, really) to recognise these early symptoms for what they are, – a warning from your body and mind – and to take action to avoid burnout. Even talking to colleagues and management can have a big effect on relieving pressure.
But remember, they can only be there for you if they know what you’re going through. It’s why Elysium encourages team members to speak out when they’re struggling.
Practical strategies nurses can use during their shifts
Recognising the signs of burnout is half the battle, but there’s no quick fix for getting back on track.
What you can do, though, is make sure to take care of yourself throughout your shifts until you get a proper chance to rest and unwind.
Build micro-recovery moments into busy shifts
We know that nurses don’t get much chance to chill out mid shift, but small moments of recovery can make a big difference.
Taking a minute to 90 seconds to do some breathing exercises or some quick stretches, when on a break or at the nurses’ station, can have a big impact. Breathing and stretching improve oxygen flow and blood circulation, reducing fatigue and muscle tension.
Protecting your breaks
Breaks are essential and should never be seen as optional. During your break, try to switch your brain off for a while. Thinking about what’s next on the to-do list means that you aren’t fully resting and can actually lead to more stress.
While it’s not always possible, try your best to take a break with someone, have a cup of tea and a good catch up about something outside work. And create a buddy system, reminding each other when breaks are due and to make sure they’re taken in full.
Adopt healthy eating habits
Healthy eating and staying hydrated are essential for maintaining energy levels throughout a shift. Humans were not designed to run on adrenaline and caffeine – no matter how many of us fall into this routine. In fact, anyone who does so on a regular basis can expect bowel issues, low mood and irritability, recurring skin conditions, and more.
Keeping a water bottle on hand and sipping regularly will keep you properly hydrated, while swapping sugary snacks for nuts, fruits, and yoghurts provides more sustained energy. Save caffeine for when you really need it rather than relying on it as a default.
Don’t neglect your physical health
It can be easy to let exercise fall by the wayside when you’re tired after working long hours, but regular physical activity is one of the most effective stress management strategies. Even moderate exercise, like a brisk walk or a short gym session, can significantly improve your mood and energy levels.
Beyond stress relief, staying active supports better sleep, a stronger immune system, and long-term cardiovascular health, all of which are particularly important for shift workers. Even small amounts of consistent movement make a real difference over time.
Creating healthy boundaries outside work
Managing stress and reducing the risk of burnout isn’t something that just happens on shift. You also need to set boundaries and put processes in place outside of the ward.
Set a post-shift ‘wind down’ routine
It’s good for your body to transition out of work mode and into a state of rest. Instead of driving straight home and crashing out on the sofa, try taking a short walk or a shower to reset yourself.
Organising your thoughts in a journal, meditating, or even listening to a playlist of calming music can all help to shift your brain out of the higher gears needed for clinical work.
Sleep for shift workers
Shift work disrupts sleep cycles, which can put a tremendous strain on the mind and body, so it’s important to try and get as much rest in between shifts as possible.
Keeping your bedroom cool and dark is recommended (blackout curtains or blinds are essential), as well as taking naps when you need to. Perhaps most importantly, set a winding-down routine before bed that limits screen time and promotes relaxation to maximise sleep quality.
Time-blocking for personal life
It’s called a ‘work-life balance’ for a reason, and your personal time is just as important as the hours spent at work.
Rest is just one part of the equation; you also need to rejuvenate. Scheduling time with friends and family around shifts, planning activities, and making time for hobbies will fill your cup and keep your mental energy levels up.
Stick with a consistent sleep schedule
Even when shift patterns make it difficult, try to anchor your sleep and wake times as much as possible. Going to bed and rising at the same times, even on days off, helps regulate your body clock and improves overall sleep quality over time.
Avoid the temptation to completely flip your routine on rest days. A gradual adjustment is far kinder to your body than a drastic reset, and a more stable rhythm means you’ll feel more refreshed when your next shift begins.
Emotional well-being: managing the mental load of nursing
As with any caring and clinical profession, nursing comes with a heavy mental load that can sometimes become too heavy to manage alone.
Here are a few ways to better cope with the pressures and find that better work-life balance:
Use healthy emotional outlets
Don’t shy away from talking to colleagues, friends, and family. They may not be in the same line of work, but they care for you and will listen and offer support.
If you’re not feeling up to talking, then journaling can also be a great way to marshal your thoughts and feelings. Physical activity and exercise are also great ways to help process and burn off excess nervous energy.
Build emotional resilience
Emotional resilience helps to combat burnout in the long term, but it requires work.
Practising mindfulness (even in short bursts), and using positive self-talk and cognitive framing can all be highly beneficial. Recognising when you need therapy or counselling will also keep you on the right track.
Make use of peer support and ‘debrief culture’
Workplaces like hospitals and medical centres are high-pressure, high-emotion environments. Peer support is vital, so we recommend that debriefs take place following difficult incidents and situations.
They don’t have to be hugely formal affairs, but we believe that even normalising checking in and asking colleagues if they’re okay has a positive effect across the board.
Work–life balance also depends on workplace culture
Establishing a positive work-life balance isn’t the sole responsibility of individual nurses. It’s also down to the workplace to create a positive culture.
The importance of staffing, fair rotas and predictability
Shift patterns work best when they are just that, patterns. Consistency in rotas is effective in reducing stress and mental strain.
The same can be said about being flexible and listening to what would work for individual nurses. Obviously, there are limits as to how flexible managers and team leaders can be, but trying to accommodate individual needs makes a big difference to the workplace culture.
Using the flexibility available to you
Finding out what your employer can offer you in terms of flexibility is always a good idea, as is taking advantage of any help that’s offered.
For Elysium nurses, that means a staff bank that lets you choose the shifts that suit your lifestyle, as well as opportunities for flexible working on request. We do our utmost to design work patterns that fit around childcare, health appointments, family obligations, and studies.
It can be tempting to fill any spare time with overtime, but it’s far better to take time to rest, and only work extra when it’s absolutely necessary. The life part of a work-life balance is important too.
Supportive leadership and team culture
The best way to be supported at work is to find a workplace with a positive team culture and supportive leadership.
Managers who check in on well-being rather than just squeezing out productivity get better results. Likewise, colleagues who prioritise breaks and emotional safety help each other to stave off burnout.
It’s so important to have this kind of support to thrive in a role like nursing, so try and find an employer, like Elysium, that properly supports its nurses and their wellbeing with the kind of additional benefits that only the private sector can offer.
Career development as part of long-term balance
Another frequent reason for burnout among nurses is career stagnation.
We need to advance in our careers with a clear route, such as nurse to senior nurse to management. Opportunities to learn new skills and specialist training, as well as mentoring and learning support, also keep nurses engaged and happy in their work.
Elysium does all of these things because we believe in building long-term career paths, based on learning and achievement, to keep nurses motivated and satisfied.
When to seek additional support
If you’re suffering from any of the symptoms of burnout that we’ve mentioned in this article, then it’s time to ask for help. Burnout won’t alleviate until you take steps to combat it, so early action is always advised.
It’s good to speak to and make use of resources like:
- Workplace occupational health
- Mental health services
- Employee assistance programmes
- Peers and peer support groups
Asking for help is always a show of immense personal and professional strength, never a weakness or something to be ashamed of.
If you’re an Elysium team member and you need support, speak with your mental health first aiders, line manager, Hospital Director or Operations Director. You can also contact the Employee Assistance Programme Provider, Freedom to Speak Up Guardian and our staff concern line. All the details on how to do this can be found on the Elysium intranet.
Final thoughts: sustainable careers need sustainable work–life balance
Nurses deserve a strong work-life balance. One that lets them care for patients while also caring for themselves and their physical and mental health.
Starting small and taking positive steps (like taking breathing breaks and drinking more water) is a great way to avoid burnout. From there, you can start to build a healthier, more sustainable work routine.
When you work with Elysium, we make sure that you’re looked after. We’re committed to supporting the long-term well-being of our nurses, with career growth and learning opportunities sitting alongside peer support and flexible working.
To find your ideal nursing position at Elysium, check our latest job listings today.