You spend your shifts taking care of everyone else. But when long hours, demanding workloads and the emotional weight of patient care begin to take a toll, it’s important to take care of yourself, too.

Burnout can leave you feeling physically exhausted, emotionally depleted and disconnected from a job you once found rewarding. And while you may not be able to control everything that contributes to stress at work, there are steps you can take to protect your wellbeing, recharge and get support when you need it.

Know the Signs of Burnout

Burnout doesn’t always announce itself. It may start with feeling more tired than usual, losing patience more quickly or having trouble leaving the day behind when your shift ends.

Pay attention when you notice changes such as:

• Increased irritability, anger or impatience
• Difficulty falling or staying asleep
• Loss of interest in activities you usually enjoy
• Feeling emotionally detached from patients or experiencing compassion fatigue
• Feeling less effective or engaged at work

One difficult shift doesn’t necessarily mean you’re burned out. But when stress becomes persistent and begins affecting your work, relationships, sleep or daily life, it’s worth paying attention.

Leave Work at Work

That can be easier said than done when you’ve spent your shift caring for people during some of the most difficult moments of their lives. Creating a transition between “work you” and “home you” can help.

Develop a simple end-of-shift routine. Take a moment to acknowledge what you accomplished that day, then give yourself permission to leave the rest behind. Use your commute to decompress with music, an audiobook or a favorite podcast. Once you’re home, resist the urge to check work email or mentally replay the day.

You may not be able to completely switch off thoughts about work, but creating boundaries can keep your job from occupying every part of your life.

Lean on Your People

You don’t have to carry a difficult day alone.

The people who understand the pressures of nursing best may be the nurses working beside you. Build relationships with coworkers you trust and make a habit of checking in with one another. A simple “How are you doing?” can open the door to a conversation someone needs.

Ask for help when you need it — and accept help when it’s offered. When possible, talk with supervisors about workloads, scheduling or other workplace concerns that are contributing to ongoing stress.

Support outside of work matters, too. Stay connected with family, friends, faith communities or others who help you feel grounded and supported.

Take Care of the Body Doing the Work

Nursing is physically demanding, and your body needs fuel, movement and recovery to keep up.

Try to eat balanced meals and snacks that provide sustained energy throughout your shift. Stay hydrated. Exercise regularly in ways you enjoy, whether that means walking, strength training, yoga, swimming or something else. Be mindful of caffeine and alcohol, particularly when either begins interfering with your sleep or increasing feelings of anxiety.

Don’t think of these habits as one more set of things you “should” be doing. Think of them as ways to give your body some of the same care you provide to others.

Make Sleep a Priority

Shift work can make quality sleep challenging, but even a simple wind-down routine can signal to your body that it’s time to rest.

When your schedule allows, try to keep your sleep and wake times relatively consistent. Keep your bedroom dark, cool and quiet, and limit screens before bedtime. Avoid caffeine and alcohol close to when you plan to sleep.

Create a routine that works for you — perhaps a warm shower, gentle stretching, reading or a few minutes of deep breathing. The goal isn’t a perfect sleep routine. It’s to give your body the best opportunity to recover.

Make Self-Care Fit Your Life

Self-care doesn’t have to mean a spa day or an elaborate wellness routine. Sometimes it’s an uninterrupted cup of coffee, a walk with the dog, dinner with a friend or an hour spent doing absolutely nothing.

Put time for yourself on the calendar if that helps you protect it. Read a book. Take a bath. Get a massage. Spend time outside. Journal. Practice gratitude. Unplug from your phone for an hour. Most importantly, choose activities that actually restore you. Self-care should feel like a break, not another task on your to-do list.

Need a little more time? Take a mental health day to give your mind and body space to recover and reset before your next shift.

Remember Your “Why”

Burnout can make it difficult to see beyond the next shift. When you have the capacity, take a moment to remember what first drew you to nursing.

Think about a patient you helped, a family you comforted, a coworker you supported or a moment when you knew your presence made a difference. Those moments don’t erase the very real pressures of nursing, but they can help reconnect you with the meaning behind your work.

You spend your career caring for others. Protecting your own physical and emotional wellbeing deserves a place on that list, too. You don’t have to do everything at once. Start with one boundary, one healthy habit or one conversation — and give yourself the same attention and care you so readily give your patients.