Beat the Summer Burnout: Looking After Yourself While Looking After OthersUnderstanding Summer Burnout: Causes and Symptoms

⏱ 7 min read

Beat the Summer Burnout: Looking After Yourself While Looking After Others

Burnout doesn't happen overnight. It usually develops gradually when ongoing stress, tiredness, and pressure outweigh opportunities for rest and recovery.

For healthcare professionals, burnout can be caused by:

• Physically demanding shifts

• Long hours on your feet

• Emotional challenges of caring for others

• Staff shortages or increased workloads

• Changes to routines during holiday periods

• Difficulty maintaining a healthy work-life balance

Summer can add even more pressure. Warmer temperatures make shifts more exhausting, while disrupted sleep from hot nights can affect energy levels, concentration, and mood.

Common signs of burnout include:

• Feeling constantly tired, even after resting

• Becoming easily frustrated or irritable

• Feeling less motivated than usual

• Struggling to switch off after work

• Feeling emotionally drained

• Finding it harder to concentrate

• Losing interest in activities you usually enjoy

• Feeling overwhelmed by everyday responsibilities

Listening to these signs early is important. Burnout is often your body's way of telling you it needs time to recover.

Why It Matters: Your Wellbeing Supports Quality Care

Healthcare professionals naturally put others first.

It's part of what makes nurses and carers so compassionate, but consistently giving without taking time to recharge can eventually affect your own wellbeing.

When you're exhausted, stressed, or overwhelmed, everyday tasks become harder. Your patience, concentration, and emotional resilience can all suffer and these are essential when providing person-centred care.

Think of the safety advice on an aeroplane: put on your own oxygen mask before helping someone else.

The same principle applies in healthcare.

Looking after yourself isn't selfish; it's one of the most important ways you can continue providing excellent care.

1. Create a Comfortable Working Environment

Summer can be one of the most demanding times of year for healthcare professionals

Simple ways to stay cool and comfortable

• Keep a reusable water bottle nearby and sip regularly throughout your shift.

• Wear lightweight, breathable clothing where uniform policy allows.

• Take your breaks in a cooler, shaded area whenever possible.

• Make use of fans or well-ventilated spaces.

• Take five minutes to sit down, stretch, and reset when the opportunity arises.

Don't forget the people you're caring for

Hot weather doesn't just affect staff.

Older adults and vulnerable patients are particularly at risk of dehydration and heat exhaustion. Encouraging regular drinks, monitoring room temperatures, and helping people stay cool can make a significant difference.

Creating a comfortable environment benefits everyone including you.

2. Prioritise Rest and Recovery

Healthcare professionals are often brilliant at recognising when someone else needs help but much less likely to notice when they need it themselves.

Why recovery matters

Simple ways to prioritise yourself

• Enjoy a quiet cup of tea before work.

• Read a book instead of scrolling through your phone before bed.

• Listen to music or a podcast on your journey home.

• Go for a gentle walk.

• Schedule something you genuinely enjoy each week.

Improve your sleep this summer

• Keep your bedroom cool and dark.

• Close curtains during the day.

• Stick to a regular bedtime where possible.

• Avoid caffeine late in the day.

• Create a relaxing bedtime routine.

Remember: You can't pour from an empty cup.

3. Manage Your Time Without Draining Your Energy

There are days in healthcare when your to-do list feels endless.

Start by identifying your priorities

Ask yourself:

• What must be completed today?

• Which tasks are time-sensitive?

• What could be delegated?

• What can realistically wait?

Break large tasks into smaller steps

Give yourself permission to take your breaks

During your break, try to:

• Drink some water.

• Eat something nourishing.

• Step outside if possible.

• Stretch your legs.

• Take a few slow, deep breaths.

Remember: Good time management isn't about doing more it's about protecting your energy.

4. Stay Hydrated and Fuel Your Body

When you're constantly moving between patients or residents, drinking enough water can easily slip down the priority list.

Make hydration a habit

• Take a few sips after every medication round.

• Refill your bottle during every break.

• Drink before you feel thirsty.

• Add fruit to your water for extra flavour.

Eat to sustain your energy

Choose foods that release energy slowly, such as:

• Overnight oats or porridge

• Wholegrain sandwiches

• Greek yoghurt with fruit

• Mixed nuts

• Fresh fruit

• Hummus and vegetable sticks

• Pasta salads with lean protein

• Rice bowls with vegetables and chicken

Small habits make a big difference

Sometimes it's the little things that protect us from burnout:

• Drinking enough water

• Taking your full break

• Eating a proper lunch

• Going for a short walk

• Spending time outdoors

• Calling a friend

• Reading before bed

These habits might seem small, but together they build resilience and help you continue doing the incredible work you do every day.

Final Thoughts: Caring Starts With You

Summer should remind us that everyone deserves time to recharge including the people who spend their lives caring for others. Burnout isn't a sign that you don't care. More often, it's a sign that you've been caring deeply for too long without enough time to recover. This summer, make yourself a priority.

• Drink enough water.

• Take your breaks.

• Rest when you can.

• Spend time doing things that bring you joy.

• Ask for support when you need it.

Because the best care starts with carers who feel supported, valued, healthy, and well.

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