Preventing Burnout: Self-Care Strategies for Healthcare Workers

Something big is happening in healthcare: after years of working through unprecedented challenges, from the pandemic to staff shortages, burnout among healthcare workers has reached alarming levels. A 2024 study found that up to 78.7% of Canada’s health workforce experiences burnout, with nurses and younger physicians particularly affected. In fact, 45% of nurses report severe burnout, a significant jump from 29% before the pandemic. 

But don’t panic—the good news is next! With the right strategies, you can reclaim your well-being and maintain your passion for the work you do. So, what can you, as a healthcare worker, do to stay resilient?

First, the big picture

Burnout isn’t just feeling tired after a long day — it’s a state of emotional, physical and mental exhaustion caused by prolonged stress. While systemic change is crucial (think better staffing and fairer policies), there are steps individuals can take to protect themselves in the here and now. Think of it like oxygen masks on an airplane: you need to take care of yourself first before you can help others. Self-care isn’t selfish; it’s survival.

Why “just take a break and go away for the weekend” isn’t enough  

For healthcare workers, taking time off isn’t always easy or in some instances even feasible. Rotating shifts, overtime and constant patient needs, can make “just take a break” sound like a cruel joke. Instead, small, actionable changes can help build resilience over time. One example is micro-breaks. Studies show that even a 15-second pause to breathe or stretch can significantly lower stress and improve focus. If you would like some extra reading material and need more convincing, there is a study from the University of Sherbrooke that found that regular short pauses reduce mental and physical fatigue among healthcare professionals, such as surgeons. These moments add up and can make a real difference, especially during those hectic shifts.

Building boundaries, one step at a time

One of the hardest things for healthcare workers is saying “no.” Whether it’s picking up an extra shift or staying late to help a colleague, the pressure to be available is constant. Boundaries are important and necessary. Start small, set one “non-negotiable” boundary, like not answering work emails on your days off, and stick to it. Over time, adding more boundaries can help create a healthier work-life balance.

The power of peer support

Feeling like you’re in it alone can amplify burnout. Enter peer support. Many hospitals and clinics now offer peer-support groups or mental health check-ins where you can talk openly with colleagues who “get it”. If formal groups aren’t available, consider creating an informal one, a coffee chat with coworkers to vent, share tips, or simply connect, can be surprisingly therapeutic.

Flexibility through Healthcare Staffing Agencies

Healthcare staffing platforms, such as Staffy Health, allow professionals to take control of their schedules by selecting shifts that suit their needs. Whether you are choosing to work at hospitals, long-term care facilities, universities, or any other healthcare facility, or working only specific hours, staffing agencies like Staffy Health provide the flexibility needed to reduce stress and improve work-life balance. By connecting workers with facilities that require support, Staffy Health helps healthcare professionals find opportunities, earn extra income and work at their own pace by setting their own schedules, which in turn, helps reduce burnout.

What about mindfulness?

Mindfulness and meditation might sound like trendy buzzwords, but they have real benefits for stressed-out healthcare workers. Apps like Headspace and Calm offer short, guided meditations specifically for busy professionals. Even a two-minute practice can help rewire your brain to handle stress better. Not into meditation? Try a mindful walk: leave your phone behind and focus on your surroundings for a few minutes. It’s a simple, restorative practice that doesn’t require sitting still.

Sleep: The underrated hero

It is no secret that healthcare workers often sacrifice sleep. Did you know that medical residents frequently work shifts as long as 24 to 36 hours? This significantly increases the risk of fatigue-related errors and accidents. Sleep deprivation has been shown to compromise focus, health and even patient safety. If a full eight hours is not realistic, focus on quality over quantity. Create a bedtime ritual, avoid caffeine before bed and consider blackout curtains or a white noise machine to improve sleep in less-than-ideal conditions. Even a power nap on a break can help reset your system and mitigate fatigue. Prioritizing sleep, even in small ways, can make a significant difference in reducing burnout and enhancing overall performance.

Let’s talk about asking for help

There is a stigma in healthcare about seeking help for your mental health. A report by the Mental Health Commission of Canada highlights how healthcare providers often experience internalized stigma, preventing them from seeking mental health support. Unfortunately, even some journals support these claims, stating that individuals who seek help often feel dismissed or devalued by their peers. Ironically, the people who are the best at caring for others often struggle to care for themselves. If you feel overwhelmed, contacting a counsellor, therapist, or employee assistance program can be a game-changer. Remember, strong people ask for help when they need it. 

Bottom line

Preventing burnout is not about perfection — it's about progress. Small, intentional steps can create a ripple effect that protects your well-being and helps you keep doing what you do best: providing compassionate care. Healthcare workers deserve care too, and tools like Staffy Health can help make that easier. 

Visit Staffy Health today to see how you can take control of your schedule, reduce stress, and find the balance you deserve. You can also download the app on the App Store or on the Google Play Store to learn more and get started.