How to Recover from Burnout: A Guide for Nurses
Wondering how to recover from burnout and reclaim the energy, purpose, and passion you once had for your work? You’re not alone — over 50% of nurses face chronic fatigue, emotional exhaustion, and sometimes even question if it’s time to hang up their scrubs for good. Burnout is more than feeling drained; it’s also a signal that something must drastically change for you to resume thriving.
The good news? It doesn’t have to be the end of your story, but rather a turning point. With the right steps, you can heal, reset, and feel like yourself again.
Want to learn some burnout recovery strategies that actually work? Keep reading to find out how to recharge your energy, reignite your passion, and rebuild a career you love.
How to Recover from Burnout: Definition and Examples
Burnout is a syndrome characterized by emotional, physical, and mental exhaustion caused by chronic workplace stress. It’s officially recognized by the World Health Organization (WHO) in the 11th Revision of the International Classification of Diseases (ICD-11) as an occupational phenomenon — not a medical condition — and is defined by three key features:
- Feelings of being drained or exhausted
- Emotional detachment or bitterness toward the job
- Reduced professional efficacy
But what does this actually look like in your day-to-day life? Ever felt like you’re dragging yourself to work, stomach churning, barely holding back tears before your shift? Does the thought of another workday feel impossible? That’s burnout.
Although burnout may manifest in various forms, here are some examples of how it may look:
Example 1: Once deeply connected to your patients, you now find yourself emotionally distant. You catch yourself zoning out during conversations, feeling numb instead of empathetic. Your thoughts drift to how many more hours you have left, rather than the care you’re supposed to provide.
Example 2: Mistakes that never happened before start to slip in. You forget details or feel overwhelmed by simple tasks. The confidence you once had in your skills fades, replaced by frustration and self-doubt.
Example 3: After a tough shift, you’re handed one more patient to admit. You sneak off to the bathroom and break down crying, feeling angry and drained. You start wondering why you ever chose nursing when it’s all just stress and exhaustion now.
How to Recover from Burnout: 3-Step Guide
Recovery from burnout is all about shifting your priorities — moving from giving everything away to honoring yourself. If you’re always putting others first, it’s only a matter of time before you end up wiped out. Burnout is a major red flag reminding you that your needs matter too and that you deserve the same care and kindness you give to your patients every day.
There’s no one-size-fits-all fix for those wondering how to recover from burnout. Recovery takes a thoughtful, step-by-step approach. In this guide, we’ll walk through three practical steps to help you reclaim your energy, passion, and sense of purpose.
Step 1: Manage Stress While Staying in Your Job
When burnout hits hard, it’s tempting to throw in the towel and quit right away. But don’t rush to that decision just yet. Leaving your job should be the final step after you’ve done everything possible to manage stress effectively. Even if your workplace isn’t perfect, taking proactive steps to prioritize self-care and your well-being can make a big difference in how you feel.
If you are wondering how to recover from burnout while still working, here are some practical tips to restore your well-being.
| Recovery strategies | Description |
|---|---|
| Take a break | Burnout is your body’s way of saying stop. Don’t brush it off or try to power through. If you have PTO, use it now, not “someday soon.” And if you don’t, consider taking unpaid leave, if possible. Your health comes first. You need real rest to reset and recover, not just a day off to do chores. |
| Reevaluate your life outside work | Look at the big picture. What areas of your life are adding to the overwhelm? Is there something you can change to make your daily life less stressful? Maybe it’s hiring a nanny, ordering meal kits, or letting go of extra obligations. Carve out space for things that bring you joy, like dancing, massages, or simply walking in nature. Those moments matter more than you think. |
| Set clear boundaries | One of the hardest, but most healing, things burnout can teach you is how to be assertive. Say no to extra shifts when your body is screaming for rest. Say no to unrealistic expectations. Speak up. Ask for help. Burnout often stems from saying yes too much. Start practicing the opposite. |
| Seek support | Don’t try to go through this alone. Burnout is heavy, and having support can lighten the load. Talk to a therapist who understands the emotional toll of caregiving. Join a peer support group or connect on a nursing forum where you can be heard. Even just one safe space to talk can make a huge difference. |
| Prioritize sleep and nutrition | Think of sleep as your brain’s reset button. No amount of self-care will work if you’re constantly exhausted. And nutrition? It’s not just about eating — it’s also about fueling. Go for foods that truly nurture your body, not just fill you up with empty calories. This is how you rebuild resilience from the inside out. |
| Practice self-care (seriously) | Learning how to recover from burnout without quitting your job means discovering small daily habits that protect your energy. This isn’t about bubble baths once a month. You need consistent self-care (e.g., yoga, meditation, sound healing, breathwork, or journaling). Also, don’t underestimate fun. Laughter, play, and creativity are essential for healing. (Check out our list of great nursing podcasts that can boost your mood.) |
| Address unhealthy coping habits | If you’re leaning on alcohol, emotional eating, or other habits to numb the stress, acknowledge it without shame, but take action. Recovery programs (like 12-step meetings or professional support groups) can be life-changing. |
| Plan something to look forward to | Whether it’s a retreat, a new hobby, a solo getaway, or just a weekend escape, give yourself a light at the end of the tunnel. Planning something nurturing reminds you that your well-being matters. |
| Build your nurse survival kit | When you’re constantly on the go, having a personalized nurse survival kit can make a real difference. Stock it with your favorite comfort items like a lip balm, a calming roller, and snacks you actually enjoy. Even five minutes of comfort can make a big difference. |
It’s important to give your recovery everything you’ve got before deciding to leave your nursing job. You don’t want to switch roles or even change career paths, only to find yourself feeling the same way weeks later. If your burnout is tied to long-standing habits like ignoring your own needs or constantly saying yes when you mean no, a new job won’t fix that.
Step 2: Change Jobs — But Stay in Nursing
You may still be wondering how to recover from burnout if you tried everything under the sun to manage stress and still can’t stand another day at your job. In this case, it may be time to consider changing your workplace.Because here’s the truth:
No amount of self-care can undo a toxic work environment.
If your workplace is chronically understaffed, your voice isn’t heard, or you’re constantly pushed past your limits without support or recognition, that’s moral injury — the result of an unhealthy system draining the life out of you. And staying in that kind of environment can do more harm than good, no matter how many smoothies, sleep hours, or yoga classes you commit to.
But don’t rush to change jobs without thinking it through. Take a moment to reflect on what exactly you don’t like about your current job. Is it the long hours? The toxic management? The patient load? What would your ideal work environment look like? You want your next job to be better, not just different.
If the specialty’s the problem, look into those ranked happiest by nurses. Also, there are softer roles and non-bedside nursing jobs that can provide a healthier work-life balance while still relying on your nursing skills. Here are some nursing specialties to consider:
- Aesthetic nurse
- Fitness nurse
- Holistic nurse
- Home health nurse
- Infusion nurse
- Informatics nurse
- Nurse coach
- Nurse coder
- Nurse dietitian
- Nurse educator
- Nurse writer
- Occupational health nurse
- Private duty nurse
- School nurse
- Substance abuse nurse
- Telehealth nurse
- Utilization review nurse
Another pathway worth considering is advanced education. Though it might seem counterintuitive when you’re burned out, becoming a nurse practitioner (NP), clinical nurse specialist (CNS), or another advanced nursing role can drastically change your daily workflow, responsibilities, and autonomy.
Did you know that there are over 20 career paths available for nurses with a Doctor of Nursing Practice (DNP) degree? These roles often offer more control over your schedule, less direct physical labor, and the chance to practice at the top of your license.
Step 3: Consider A New Career
Sometimes, even after trying to manage stress and explore new nursing roles, you may realize that nursing isn’t the right fit anymore. If you’re wondering how to recover from burnout when leaving the profession feels like your only option, know this: It’s okay to move on. Leaving nursing doesn’t mean you failed. Choosing a new path can be the healthiest, bravest thing you do.
Some nurses transition into related fields like healthcare administration, pharmaceutical sales, or medical research, while others reinvent themselves by starting their own businesses or pursuing entirely new career paths beyond nursing.
Don’t know what to do besides nursing? Start by asking yourself what truly lights you up. What activities or subjects give you a sense of fulfillment? This self-reflection can help you uncover passions you might want to explore outside of nursing.
If you want to switch to a field totally unrelated to nursing but worry your nursing resume won’t open new doors, consider finding a stepping stone job that’s one step closer to your goal. For example, if event planning is your goal, look for positions coordinating hospital or community health events. If you want to work in marketing, aim for relevant roles at hospitals or healthcare facilities (after taking a course or two). Pick roles where you can still leverage your nursing experience while building new skills.
How to Recover from Burnout: FAQ
How can you recover from burnout in nursing school?
If you’re a student overloaded with heavy coursework and intense clinical rotations, you’re probably wondering how to recover from burnout. Student nurses may especially benefit from reaching out for help from their nursing preceptors — experienced nurses who have practical experience in the field — and honestly sharing their concerns. This way, you can receive practical advice from someone who knows the ins and outs of the profession.
How long does it take to recover from burnout?
Recovery time from burnout varies from person to person — it can take weeks, months, or even longer, depending on how deeply it’s impacted you and how much support you have. If your burnout has built up for years, it likely won’t disappear in a weekend. The key is to take consistent, meaningful steps toward rest, boundaries, and self-care.
What are the signs you are recovering from burnout?
Signs of recovery from burnout can be subtle at first. You may start waking up with a bit more energy. Your sleep might improve, your patience may return, and you could feel more emotionally present at work and in your personal life. You may also begin to feel hopeful again, even in small ways. Most importantly, you’ll start reconnecting with yourself — your needs, your values, and what truly matters to you.
What are burnout symptoms?
Recognizing symptoms of burnout isn’t always easy — sometimes, it quietly builds until you’re emotionally drained, physically exhausted, or experiencing compassion fatigue. Physical issues like headaches, stomach problems, or getting sick more often can also be signs your nervous system is in overdrive mode. You may also find it hard to concentrate, feel less motivated, or start withdrawing from social interactions. These symptoms can signal that your mind and body are overwhelmed, and it’s time to pay attention.
What resources can help with burnout for nurses?
Here are some resources you could explore throughout your journey:
- NurseGroups: No-cost, confidential, virtual groups for nurses
- Therapy Aid Coalition: Free support groups for healthcare workers
- Don’t Clock Out: Free weekly support groups for healthcare workers and mental health professionals
- Udemy: Low-cost courses such as How to Overcome Burnout and Mental Exhaustion and 21-Day Burnout Recovery Mastery among other topics
Ready to Start Building a Fulfilling Career?
Now that you understand how to recover from burnout, are you ready to find work that truly fits your needs? IntelyCare can connect you with nursing opportunities that match your needs and lifestyle preferences. Take charge of your career and well-being today.