Regardless of what it may look like for the individual, the good news is there are several things you can do to learn how to prevent and how to deal with burnout in college — without giving up your passion for nursing.
Sleep is vital for overall wellness. Good sleep is equally important for nurses to be at their best. And because nursing school and shift work often require long days or nights, nurses must develop different skills to get all the benefits of sleep.
According to the Sleep Foundation, good sleep habits include a consistent routine and environment for optimal sleep quality.1 Here are some suggestions on how to get a better night’s sleep:
- Sleep and wake at the same time each day
- Keep your bedroom temperature and environment consistent
- Avoid napping on your days off
- Keep electronics away from the bed
When working odd shifts, like the mid or night shift, sleep hygiene experts suggest that keeping a consistent schedule is even more essential.2 If you end up on a night shift, you can help prevent burnout in nursing by making sure you are getting at least six to eight uninterrupted hours of sleep each day, avoiding the temptation to stay up after a shift and trying to avoid oversleeping on your days off. Some shift workers stay on an opposite sleep/wake cycle, even on their days off, and do things like chores and grocery shopping late at night instead.
Sleep is important to overall well-being, both for your physical and mental health, which should be the next priority in your wellness plan.
As a nurse or nursing student, you know firsthand how chronic diseases are linked to elevated stress hormones and that prolonged elevations can be harmful.3 You also know how important regular exercise is to reducing stress hormones. According to Healthline, the sweet spot is 150 to 200 minutes of low- to moderate-intensity exercise throughout the week, which averages out to just 20 to 30 minutes a day.4
You don’t have to sign up for a full-on aerobics class after a long shift, but a few laps around the campus or neighborhood before class can have a positive impact on your physical and mental health.
Finding time to unwind and relax is a good habit to keep you performing at your best. But the last thing you want to think about after a long stretch of work or nursing school is making time for your hobbies. However, research finds that several minutes per week focused on a hobby, like drawing, painting or another stress-relieving activity can profoundly lower levels of cortisol, a well-known indicator of stress.5
Mental health may well be the most important reason to have a plan in place to prevent nursing school burnout. Be aware of the many resources that may be available to you through your employer or school, such as employee assistance programs (EAPs), which often include counseling services.
You can also search online for local private therapists. Several phone-based apps now offer virtual counseling and therapy, such as TalkSpace6 and BetterHelp,7 or meditation platforms like Calm.8
Sometimes sharing the common daily challenges of being a nurse with other nursing students can be therapeutic. This type of talk therapy can lessen the stress you may feel and can help alleviate the feelings of school burnout.
If you are seeking a nursing degree (especially a second degree), or if you are pursuing a career change, you will likely want or need to continue working, which leaves little time to do things that help you rest and recharge. Most students who continue to work while in school likely continue to accrue paid time off (PTO).
Unfortunately, nearly 75% of Americans have unused PTO at the end of each year, and among those who do take time off, most deny feeling rejuvenated afterward — and nurses are no exception.9,10
Not taking your earned time off can lead to increased stress, worsening burnout and a multitude of health problems like weight gain, anxiety and depression. When possible, try to use PTO for personal time rather than catching up on homework or clinical hours.
Your passion for nursing means you put a lot of time and energy into ensuring that your patients are well cared for, and the same effort should go into taking care of yourself. Knowing the signs of burnout, and that there are ways to prevent burnout and to manage the stress of school, can keep you performing at your best.
After all, a career in nursing can be full of rewarding opportunities, and the need for nurses remains strong.11 Caring for yourself outside of work and preventing burnout in school means that, at the bedside, you can give the high-quality compassionate care your patients also deserve.
