Burnout for Healthcare Workers and How to Start Your Recovery

Stress and anxiety are often unavoidable—especially for healthcare workers and caregivers. But when stress becomes chronic, it can slide into something deeper and more dangerous: burnout. While stress feels like having too much on your plate, burnout feels like you’ve run out of resources altogether, and you have nothing left to give. You feel emotionally, mentally, and physically depleted.

The good news is burnout is not permanent, and it is preventable. If you’ve ever caught yourself saying things like “I’m in survival mode,” “I’m exhausted,” or “I’m done,” it may be a sign that you’re experiencing burnout.

Burnout doesn't happen overnight. It builds slowly over time—what some describe as “death by a thousand paper cuts.” Our bodies and minds are not designed to handle prolonged stress and anxiety. When exposed to it long enough, your system shifts into self-protection mode. That mode is burnout.

Recognizing Burnout

Physical symptoms of burnout often mimic those of stress and anxiety, which can make them easy to overlook. These may include:

• Chronic fatigue

• Insomnia or disrupted sleep

• Changes in appetite

• Muscle tension or a sense of heaviness in the body

• Increased susceptibility to illness

Emotional and behavioral signs include:

• Irritability or emotional numbness

• Persistent self-doubt or harsh self-criticism

• Lack of motivation or enthusiasm

• Withdrawal from relationships

• Loss of interest in activities that once brought joy

If you're experiencing these symptoms, please know this: burnout is not a sign of weakness or failure. It is your body’s natural response to sustained overwhelm. In fact, your mind and body are doing exactly what they’re supposed to—trying to protect you.

It’s common for people who struggle with burnout to self-blame and be angry at themselves for not handling stress better.

Burnout Recovery Takes Time

Because burnout develops gradually, recovering from it also requires time and patience. A 1998 study suggested it can take anywhere from one to three years to fully recover. This is not meant to discourage you, but to help you set realistic expectations. Recovery is not a quick fix—it’s a process of rebuilding.

Practicing self-compassion is crucial. Be gentle with yourself and start with small, manageable steps. You’d be surprised at how powerful it can be to simply return to the basics: rest, nourishment, hydration, sunlight, and breath. When you focus on what’s within your control, you can begin to reclaim both your energy and your confidence.

What Is Self-Care, Really?

We often talk about self-care, but practicing it consistently is another story. At its core, self-care is a conscious act. Something you do intentionally to maintain or improve your well-being. That includes your physical, emotional, mental, and spiritual health.

Because self-care looks different for everyone, start by asking yourself:

What replenishes me?

What gives me energy instead of draining it? 

For many caregivers and healthcare workers, self-care can feel both essential and out of reach. That’s why I’ve created a simple, three-step guide below to help make self-care more sustainable in your daily life.

Making Self-Care a Routine

1. Create a Self-Care Plan

List activities that nourish you—physically, mentally, emotionally, and spiritually. Be specific and realistic. Start small and meet yourself where you are.

2. Commit to Your Plan

Make a commitment to follow through. You might share your plan with a therapist or accountability partner. Use tools like calendar reminders, sticky notes, or phone alarms to stay on track.

3. Check In with Yourself

Regularly review your plan. Celebrate what’s working and reflect on what didn’t go as planned. Adjust without judgment.

Self-Care Tips to Get You Started

• Set daily intentions: Begin each day with a grounding thought or positive affirmation.

• Be present: Allow yourself moments to reset—whether through one-minute meditations, deep breaths, mindful observation, or gratitude.

• Fuel your body: Eat balanced meals and stay hydrated. Your body needs fuel to heal.

• Breathe. Just Breathe: It sounds simple, but intentional breathing helps calm the nervous system.

• Move regularly: Stretch, take a walk, or do gentle exercises to release tension.

• Prioritize sleep: Rest is non-negotiable for healing.

• Connect: Spend time with supportive people. Whether it’s therapy, support groups, or time with loved ones—connection matters.

• Practice self-affirmation: Acknowledge your efforts. Write yourself notes of encouragement for hard days.

• Honor your emotions: All feelings are valid. Give yourself permission to feel and express them. A therapist can help you process what you’re carrying.

• Make time for joy: Whether it’s being in nature, reading, music, or a hobby—prioritize what lights you up.

• Relax: Explore yoga, massage, mindfulness, or even cuddling with a pet.

• Laugh: Laughter is medicine—it boosts mood and relieves stress.

• Treat yourself: Whether it’s a favorite snack, a good book, or a quiet afternoon—indulge in what brings you comfort.

Moving Forward

The most selfless act you can take is to care for yourself—intentionally, regularly, and compassionately. Investing in your mental, emotional, and physical well-being is a powerful form of prevention. When you care for yourself, you strengthen your ability to care for others.

Burnout is not a life sentence. With time, support, and consistent self-care, you can heal, grow, and thrive again.

How We Can Help

If you’re a healthcare professional feeling overwhelmed, depleted, or burned out, know that you don’t have to figure it out by yourself. At Catalyss Counseling, we specialize in helping caregivers and healthcare workers like you reconnect with your purpose and restore your energy. Whether you're seeking individual therapy or a supportive group space, we’re here to walk alongside you. Schedule a free 20-minute consultation today and take your first step toward healing.

Author Biography

Lisa Launer is an intern therapist and a provider for the Affordable Counseling Program at Catalyss Counseling. She works with adults, healthcare workers, and caregivers to manage anxiety, emotional exhaustion, burnout, and perfectionism. Her goal is to create a brave space where you are supported, seen, and heard. Lisa has two decades of work experience in the medical field and enjoys connecting with the natural world. Follow Catalyss Counseling on LinkedIn, Facebook, and Instagram.

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Here at Catalyss Counseling, we want to meet all of your counseling needs in the Denver area. Our supportive therapists provide depression counseling, therapy for caregiver stress, grief and loss therapy, stress management counseling and more. We also have specialists in trauma and PTSD, women's issues, pregnancy and postpartum depression or anxiety, pregnancy loss and miscarriage, and birth trauma. For therapists, we can also provide clinical supervision! We look forward to connecting with you to help support your journey today.