Editor's note: This text-based course is a transcript of the webinar, Proactive Well-Being Strategies For Healthcare Professionals, presented by Christina Marsack-Topolewski, PhD, MSW, LMSW.
*Please also use the handout with this text course to supplement the material.
Learning Outcomes
- After this course, participants will be able to identify risk factors for burnout, fatigue, and stress.
- After this course, participants will be able to recognize strategies to support their overall health and well-being.
- After this course, participants will be able to identify what professionals can do to prevent these conditions and promote work-life balance.
Introduction
Thank you for the opportunity to be here today. I’m excited to get started as we discuss proactive well-being strategies for healthcare professionals. This training is relevant to various professionals across all settings and populations served.
A little about myself—I am an associate professor of social work, and my work is deeply rooted in my experience with family caregivers. Much of my background involves working in public school settings and providing individual therapy in clinical settings, primarily from a social work counseling perspective. My research focuses extensively on family caregiving, which aligns closely with today's discussion.
As healthcare professionals, we often support our patients, clients, or consumers and the family caregivers who provide unpaid care. When discussing health, wellness, and self-care, it is important to recognize how these concepts extend beyond our well-being and into the lives of those caring for others.
At the end of this session, I will share my contact information with anyone who has questions or wishes to follow up after today’s webinar. I always mention that early so participants know I am available for further discussion. With that, let’s begin.
Presentation Description
We recognize that clinicians, healthcare providers, and professionals are critical in supporting patients, clients, and consumers. As we navigate the multifaceted demands of our profession—balancing the push and pull of daily responsibilities at work and home—it becomes essential to consider how we manage these competing priorities effectively.
One of the key challenges we face is juggling the diverse and complex needs of those we serve. Every patient, client, or consumer presents unique circumstances, and meeting those needs requires clinical expertise and emotional and mental resilience. Given these demands, health and human services professionals are at an increased risk of burnout and exhaustion compared to many other fields.
Implementing proactive strategies that support our mental, emotional, and physical health is crucial to sustaining our effectiveness and well-being. By putting safeguards in place, we can create a more balanced approach to our work, enhance our efficiency, and ultimately continue providing high-quality care to those who depend on us.
Today's Focus
Today, we will explore what proactive well-being looks like in practice. This will be our primary focus as we move through our time together. To help structure our discussion, I’ll divide slides between different content sections so you can clearly understand when new information is introduced.
"Self-Care" and "Well-Being"
I want to take a moment to highlight some standout themes, including taking mental breaks, setting boundaries, leaving work at work, and prioritizing activities like spa visits, massages, sleep, and nutrition. It is also important to incorporate daily care routines, exercise, spirituality, and overall wellness.
Sleep is the first thing we sacrifice when busy, yet it plays a critical role in our well-being. Another key point is taking a proper lunch break—something that can easily be overlooked but is vital for maintaining energy and focus throughout the day. Fun activities, health, and nutrition are also crucial for self-care.
We also need to know our role. This can be especially challenging, depending on the setting. Having worked in public schools for about 20 years, primarily with adolescents with developmental disabilities, I’ve seen firsthand how many different hats providers wear. The same can be said for healthcare professionals in hospital settings or any other field where responsibilities can quickly expand beyond the scope of one’s primary role. Understanding where our responsibilities begin and end—and knowing where to turn when something falls outside our role—ensures that our patients, students, or clients receive the right support from the appropriate professionals.
Burnout
Burnout is more than just feeling tired or stressed—it is a profound reduction in one’s sense of personal accomplishment, coupled with emotional exhaustion and depersonalization. When we talk about depersonalization in this context, we’re referring to a sense of distancing oneself from work, from patients, clients, or students, and even from the purpose that initially motivated us to enter the field.
I will provide more detailed definitions of these concepts in the upcoming slides but at its core, burnout results from prolonged exposure to excessive demands, expectations, and responsibilities. When professionals are continuously stretched beyond their limits, without sufficient support or resources, they become physically and emotionally depleted.
Several factors contribute to burnout. High caseloads are a major stressor, particularly when professionals feel little control over organizational or systemic policies that govern their work. A lack of support from colleagues or leadership can exacerbate isolation and frustration. Workplace unfairness also plays a significant role in burnout, as feelings of inequity or being undervalued can erode morale.
In healthcare, a frequent source of burnout is the administrative burden of documentation. Many providers express frustration with how time-consuming charting and note-taking can be, often pulling them away from direct patient care. Similarly, in public schools, educators, occupational therapy practitioners (OTPs), speech-language pathologists, and other service providers frequently find themselves in back-to-back meetings—particularly special education meetings—which can consume valuable time that could otherwise be spent engaging with students.
These demands contribute to an increasing sense of burnout, making it more difficult for professionals to feel effective in their roles. Understanding these challenges is the first step in developing strategies to mitigate burnout and create a more sustainable, fulfilling work environment.
Key Concepts
I want to take a moment to clearly define some key concepts and terminology related to health, wellness, overall well-being, and self-care. These terms are often used in discussions about burnout and professional exhaustion, and understanding them can help us identify early warning signs and implement meaningful interventions.
The first concept is emotional exhaustion. While many intuitively understand what this means, it occurs when emotional demands consistently exceed a person’s capacity to manage them. It is not just about having a stressful day—it is the ongoing and continuous depletion of emotional energy. A term I frequently hear in conversations about burnout is bandwidth—when someone says, “I don’t have the bandwidth for this,” they express that they do not have the emotional or cognitive space to take on another task or responsibility. Emotional exhaustion occurs when that feeling becomes chronic, leaving individuals feeling drained and unable to recover.
The second concept is depersonalization, which was mentioned earlier but is worth further clarification. Depersonalization occurs when professionals distance themselves from their work and the individuals they serve. Over time, this detachment can affect workplace efficiency, the ability to connect with clients, patients, or students, and overall job performance. Depersonalization is often a byproduct of burnout—it manifests as a defense mechanism to cope with overwhelming stress and emotional fatigue.
The third concept is reduced personal accomplishment, which happens when individuals feel increasingly ineffective in their job responsibilities. When demands are consistently high, it can create a sense of futility—no matter how much effort is put in, it feels like nothing is ever truly accomplished. In my work, family caregivers, colleagues, and even clients in clinical practice describe this experience. They talk about walking into their workplace—whether that is an office, a hospital, a school, or even a home office—and feeling like they are constantly putting out fires. Every day feels like a series of unanticipated crises, urgent tasks, and shifting priorities that pull them in multiple directions. This ongoing struggle can erode a person’s professional efficacy and satisfaction, making them feel like they are just treading water rather than making meaningful progress.
Work stress encompasses the many occupational stressors that professionals encounter daily. These may include consumer or client demands, organizational pressures, administrative burdens, and audits—which can be incredibly time-consuming and disruptive. When these stressors accumulate, they contribute to overall workplace strain and dissatisfaction.
Finally, chronic occupational stress is the long-term, pervasive nature of these stressors. It is the feeling that there is no reprieve, no break in the cycle, and no end in sight. Unlike temporary job stress, which may resolve after a particularly challenging period, chronic occupational stress lingers, becoming an inescapable part of daily life. This type of sustained pressure is one of the leading contributors to burnout, making it essential to recognize and address it before it becomes overwhelming.
Ramifications of Burnout
The ramifications of burnout extend far beyond just feeling dissatisfied with work. Many people experiencing burnout describe a profound sense of disengagement from their job, often accompanied by depersonalization—a coping mechanism that involves mentally distancing oneself to navigate the negativity. This withdrawal can manifest in different ways, from reduced emotional investment in work to a noticeable decline in enthusiasm and motivation.
One of the most common symptoms of burnout is sheer exhaustion. I recall speaking with someone in a high-burnout profession who described needing to lie down and nap immediately after work every Friday—so physically drained that nothing else could happen until they had a moment to recover. This level of fatigue can make it difficult to sustain productivity and engagement, ultimately affecting performance.
Declining productivity is another significant consequence. Lately, I have seen many articles and discussions about the rising absenteeism rates in the workforce. Some of these analyses even examine trends across different age groups. When people experience chronic stress and burnout, their overall well-being is compromised, often leading to more frequent illnesses or the need for mental health days. Some individuals simply find themselves unable to face work, particularly when personal and professional demands become overwhelming.
For those in supervisory or administrative roles, burnout presents additional challenges—particularly regarding employee retention. Organizations must grapple with the difficult question of how to create a work environment that is both supportive and sustainable while still ensuring that the needs of clients, patients, and consumers are met. High turnover is one of the most tangible consequences of burnout, and it remains a persistent concern for many industries. As burnout continues to impact workforce stability, organizations must implement strategies that promote well-being and mitigate stressors before they drive employees to leave.
This issue is deeply tied to organizational policies and workplace culture. Many institutions are beginning to recognize the urgency of addressing burnout and are implementing measures to provide greater support. However, the exhaustion, disengagement, and turnover cycle will continue without meaningful changes. Returning to assess these organizational factors is critical to creating a healthier, more sustainable professional environment.
Contributing Organizational Factors to Burnout
Several key issues often come to mind when considering the organizational factors that contribute to burnout. Unfair treatment in the workplace, unmanageable workloads, lack of role clarity, inadequate communication and support from supervisors, and unreasonable time pressures are all significant contributors. For many, it’s not just one of these factors but a combination that creates a persistent sense of stress and fatigue.
I imagine some of you may nod in agreement, thinking, Yes, I’ve experienced all of these at some point in my work setting. And if that’s the case, you’re certainly not alone.
If these challenges resonate with you, my hope is that throughout our discussion, you’ll find useful strategies to help mitigate burnout or, at the very least, feel validated in the self-care approaches you’re already implementing. Sometimes, recognizing that others share these experiences can be empowering and affirming.
In my work, both in clinical settings and in research on family caregiving, I have seen similar patterns of burnout, particularly among those who care for individuals with chronic health conditions or multiple care recipients. Family caregivers face many of the same challenges as professionals—long hours, unpredictable demands, and emotional exhaustion. Just as healthcare providers must navigate the stressors of their profession, caregivers must find ways to sustain their well-being while managing the needs of others.
Burnout, whether in professional settings or within family caregiving, is a serious issue. By acknowledging its organizational roots and exploring strategies to address it, we can move toward creating healthier, more sustainable work and caregiving environments.
Burnout Related to Other Factors
Burnout is distinct from, yet closely connected to, several other factors that can profoundly impact professionals in caregiving and healthcare settings. These related experiences contribute to many providers' emotional and psychological tolls.
One of these factors is compassion fatigue, which occurs when professionals become emotionally and physically drained from repeatedly engaging with others' suffering. This exhaustion stems from deep empathy, where providers take on the weight of their clients’ or patients’ experiences. The emotional labor required to sustain such a high level of empathy day after day can be overwhelming, leaving individuals feeling depleted and unable to recharge.
Another concept closely tied to burnout is moral injury. This term describes the psychological, social, or even spiritual distress that arises when individuals witness or participate in actions that conflict with their core values. This often occurs in healthcare and social services when professionals feel powerless to change circumstances that they believe are unjust or unethical. For instance, a provider may struggle emotionally when they disagree with systemic policies or cannot intervene in a patient’s decision that could lead to harm. This internal conflict can be deeply unsettling, leading to emotional turmoil and contributing to burnout.
Vicarious trauma is another significant concern, particularly for those who work closely with individuals experiencing severe hardship. Hearing about or witnessing traumatic events in the lives of clients—such as abuse, homelessness, or the death of a loved one—can leave a lasting emotional imprint. Over time, the cumulative effect of exposure to such distressing stories can lead to a profound emotional burden, even if the provider was not directly involved in the trauma itself.
Closely related to vicarious trauma is second victim syndrome, which occurs when a provider becomes personally affected by the trauma or crisis experienced by their client, patient, or student. This can happen when professionals witness traumatic events firsthand, such as during home visits or crisis interventions, or when they feel a deep personal responsibility for an adverse outcome. In my experience supervising students entering high-stress nonprofit work, I have seen how overwhelming it can be to navigate these environments, particularly when individuals begin to internalize the trauma they observe.
For some, second-victim syndrome can lead to self-doubt, where professionals start questioning their clinical skills and, in extreme cases, even their career choices. When a provider feels responsible for a client’s suffering or struggles to accept that certain situations are beyond their control, it can shake their confidence and contribute to the exhaustion that underlies burnout.
These interconnected challenges underscore the importance of proactive well-being strategies. Recognizing these experiences and their impact is the first step in developing a supportive, sustainable approach to maintaining emotional and psychological resilience in high-stress professions.
Statistics/Three Dimensions of Burnout
Recent statistics provide valuable insights into the current landscape of burnout, helping us understand its prevalence and impact. Burnout is typically categorized into three primary dimensions: professional inefficacy, depersonalization, and sustained exhaustion. These elements create a work environment where individuals feel ineffective, emotionally detached, and chronically fatigued.
Chronic workplace stress significantly contributes to burnout, and the impact only intensifies for those juggling additional personal demands. Most of us are not isolated, solely focused on our work responsibilities. We also have personal obligations that require our attention, and managing both can affect our well-being. The World Health Organization has categorized burnout into three key areas: exhaustion, depersonalization, and reduced professional accomplishment.
Exhaustion is the persistent feeling of being depleted, overextended, and physically or emotionally fatigued. It is the sensation of waking up feeling drained, knowing that the day's demands will only continue to sap energy. As discussed earlier, depersonalization is the emotional detachment from clients, patients, or students, often as a self-protective mechanism. It can lead to disengagement, where professionals feel disconnected from the people they serve. Reduced professional accomplishment is equally challenging, as it fosters the belief that no matter how much effort is put in, it is never enough.
There are evidence-based strategies to help mitigate these effects, and one important approach is recognizing and celebrating accomplishments. Often, people think of major milestones as the only achievements worth acknowledging, but small wins—particularly in professions that involve caregiving, teaching, or healthcare—can be just as meaningful. Even in incremental steps, recognizing progress contributes to morale and can significantly prevent burnout. Whether through organizational efforts or peer support, fostering an environment where accomplishments are acknowledged is essential in maintaining professional motivation.
The Harvard Business Review identifies several key types of burnout. Overload burnout occurs when work demands are so high that they become unsustainable. One way to address this is by actively separating work from self-worth, which can be incredibly difficult, especially in professions emphasizing service and personal dedication. Under-challenged burnout is another emerging issue where individuals feel that their skills and talents are not fully utilized, leading to disengagement. Surprisingly, boredom can also contribute to burnout, as a lack of intellectual stimulation can diminish motivation over time. Neglect burnout arises in environments with insufficient structure, leaving employees feeling unsupported or directionless. In these cases, implementing clear work routines, schedules, and expectations can create a sense of stability that helps reduce stress.
To better understand what contributes to burnout, I pose a question for reflection: which factor most directly contributes to personal feelings of burnout? The options included working long hours, a challenging boss or supervisor, a toxic work culture, staff shortages, boredom and lack of meaning in work, low pay, or none of the above.
Staff shortages have become increasingly pressing in many industries, further damaging already overburdened employees. This challenge seems more prevalent now than ever, making finding ways to support individuals navigating these difficult work environments even more critical. Acknowledging the realities of burnout is the first step toward addressing its impact, and by fostering meaningful conversations about these challenges, we can identify solutions that promote both professional sustainability and well-being.
Identifying If You Are At Risk
The first step in addressing burnout is identifying where you are regarding stress and well-being. It’s about developing internal awareness—what I often call an internal thermometer—to gauge emotional, mental, and physical health. In my clinical work, we frequently used this approach, helping individuals assess their feelings, triggers, and external pressures influencing their sense of balance.
A key question is: how are you feeling physically and mentally? Are you experiencing fatigue, lethargy, or a persistent sense of exhaustion? Are you feeling emotionally depleted? Excessive self-blame can also be a sign of burnout, especially when it stems from feeling like nothing you do is ever enough.
A colleague of mine who specializes in infant mental health often references the "good enough" theory. This theory acknowledges that caregivers—whether parents or professionals—cannot always meet every demand at every moment. Parents of infants, for instance, may not always be able to respond instantly to their child’s needs due to other responsibilities, and that is okay. The goal is not perfection but rather consistency and responsiveness over time. I have applied this same principle when working with grieving families, particularly those adjusting to the loss of a parent. When a household shifts from two caregivers to one, the surviving parent is often overwhelmed with responsibilities, financial pressures, and the emotional burden of grief. In these situations, I worked with families to help them set realistic expectations for themselves, recognizing that they cannot do everything but can still provide meaningful and loving care.
The same principle applies in professional settings. When the demands of work are overwhelming, individuals may begin to feel a constant sense of inadequacy. This can manifest as irritability and impatience, particularly in high-pressure environments where time constraints dictate every interaction. I recall a conversation with a healthcare professional who worked in a clinic where each patient visit was meticulously timed, and billing quotas had to be met. The relentless demands left her feeling drained, frustrated, and disconnected from her work. She didn’t initially describe it as irritability, but the emotional toll was evident. She questioned how to maintain her quality of life while being fully present for her patients.
Beyond emotional exhaustion, burnout can also lead to poor self-care habits. Sleep hygiene often deteriorates, with individuals sleeping too little, waking in the middle of the night worrying about work, or even checking emails in bed. Eating habits may change, exercise routines may be abandoned, and social interactions may be pushed aside with the promise of “getting to it later.” Over time, these patterns create a cycle of isolation and neglect that further exacerbates stress.
Other risk factors include isolation, sadness, and apathy. Our bodies often provide signals of stress long before we consciously recognize it. Chronic aches, pains, tension, and headaches can sometimes be linked to prolonged stress. While not all physical discomfort is stress-related, it is worth considering whether persistent physical symptoms may be connected to emotional well-being.
Another red flag is avoiding medical care. I have seen many professionals, particularly those experiencing burnout, begin skipping routine doctor’s appointments, pushing back dental checkups, or canceling visits to address their own health concerns. When work pressures override even the most basic self-care, it is a clear sign that burnout is taking hold.
Recognizing these patterns is the first step in addressing burnout. While meeting all demands—professional, personal, and emotional—can sometimes feel impossible, developing awareness of stress signals allows individuals to take proactive steps toward restoring balance before burnout becomes overwhelming.
Strategies To Support Health and Well-being
I strongly advocate returning to the basics when considering strategies to support health and well-being. Whether working with family caregivers, engaging in clinical practice with clients in a therapeutic setting, or discussing these issues with colleagues, I always emphasize the importance of foundational self-care practices.
It is so easy to drift away from these basics. I have spoken with many people who, amidst the pressures of their responsibilities, find themselves neglecting simple yet essential aspects of self-care. These practices sustain us, yet they are often the first to be pushed aside when work, caregiving, and life become overwhelming. Recognizing this tendency is the first step in intentionally returning to those core strategies that promote well-being.
Back to the Basics
Work can become so busy that, before realizing it, the day has passed without eating or hydrating. I’ve heard from many people who look up at 4:30 in the afternoon, realizing they were supposed to finish at 5:00, yet they haven’t eaten lunch, and their water and coffee remain untouched. These basic needs are incredibly important, and we must maintain awareness of whether we’re straying from them. When that happens, the goal is to gradually return to a more balanced state, returning to a homeostatic level supporting well-being. I am a strong proponent of returning to these basics.
One effective strategy is to create a plan. Ensuring adequate sleep can be particularly challenging with all the competing demands in life. Countless factors might interfere with rest, and sometimes it requires intentional planning to put structures in place that promote better sleep. The same applies to setting regular times for meals. While this may sound simple, it can be a struggle for many, especially those with packed schedules. Some people naturally have a great structure around meals, and eating is an enjoyable part of the day. But for others, particularly those who don’t enjoy cooking, finding ways to make mealtimes easier is important.
Finding balance becomes even more complicated for those who spend their evenings driving children to activities, feeling like a full-time family chauffeur. In these cases, meal planning, prepping ingredients in advance, or having quick, healthy options available can make a significant difference. Hydration is another key aspect—something as simple as filling a water bottle the night before or keeping one in the car can help ensure that water intake isn’t neglected during a busy day.
Movement breaks are also crucial. Many jobs, mine included, require long periods of sitting, often on Zoom for hours at a time. There have been days when I’ve looked at my step count and realized that, had someone tracked my movement, they might think I had fallen and couldn’t get up. Finding ways to incorporate movement into the day, whether through short walks, stretching, or intentional posture changes, can make a big difference.
It’s also easy to let social connections slip when stress levels are high. Skipping a gathering, putting off a phone call, or postponing plans can become the norm when demands feel overwhelming. However, planning to connect with others through small check-ins or scheduled social time helps maintain a sense of connection and support.
Finally, I want to reiterate something I have discussed in previous webinars—the significant impact that spirituality, faith-based communities, and religious practices can have on quality of life, well-being, and mental health. Substantial empirical research supports these benefits and the many anecdotal experiences people have shared. If these aspects are meaningful in someone’s life, they can provide a strong source of grounding, purpose, and resilience.
These strategies may seem basic, but they are often the first things to slip when life becomes overwhelming. By recognizing this tendency and making small, intentional adjustments, it becomes possible to maintain a more balanced and sustainable approach to well-being.
Make Self-Care a Practice Behavior
Making self-care a reality requires treating it as a practice behavior that must be intentionally planned for and consistently implemented. It isn’t something that just happens; we must actively cultivate it. Many of us know colleagues or friends who seem to manage this effortlessly and observing can be inspiring. But the reality is that self-care takes practice and commitment for most people.
The first step is finding and making time for it. This can be one of the biggest challenges, so I always encourage starting small. Instead of overhauling an entire routine, begin with one manageable change. Choose something feasible that fits into the existing structure of daily life, and build from there. Adding even small, incremental self-care practices can be transformative over time.
Developing effective coping strategies is another essential component. Everyone has different strategies that work for them, and it’s important to recognize what is already effective while remaining open to new approaches. What coping mechanisms might be practical and reasonable to integrate into daily life? For many, work is relentless and chaotic, making it difficult to find space for self-care. But even within a demanding schedule, there are ways to incorporate small practices that provide relief, particularly in environments where trauma exposure, vicarious trauma, second victim syndrome, or compassion fatigue are present.
Seeking help and knowing what organizational supports are available is also critical. Some workplaces have excellent resources in place. I think about one healthcare organization where, because of the high-stakes nature of their work—often dealing with life-and-death situations—they have a clearly defined protocol for handling patient deaths and other traumatic events. This structure helps employees navigate emotionally difficult situations. However, not all workplaces have such defined processes. I have worked with individuals who have arrived at a client’s home only to discover a traumatic situation or even an unexpected death, with no preparation and no clear guidance on what to do next. For those not working in palliative care or hospice—where death is more expected and protocols are well-established—having a plan in place for rare but potentially distressing situations is crucial. Understanding where to turn for support can make an enormous difference.
Clarifying boundaries is another powerful tool. It should be done if it’s possible to keep work at work. Setting reasonable work hours and avoiding consistently excessive workweeks is key. Everyone has a different threshold for stress, but research overwhelmingly supports the idea that working long hours, week after week, leads to exhaustion and chronic occupational stress. If there is no end in sight, burnout is inevitable.
Unplugging is another effective strategy. For some, this means keeping work email on their phone but setting clear limits, such as deleting the app entirely during vacations to ensure full disconnection. Others may set daily boundaries, such as not checking emails after a certain hour or turning off notifications.
Self-care is not a luxury—it’s a necessity. Taking proactive steps to integrate it into daily routines, setting boundaries, and utilizing available resources makes it possible to sustain well-being even in demanding work environments.
8 Types of Self-Care
Figure 1 shows eight types of self-care.
Figure 1. Eight types of self-care.
This is not an exhaustive list, but it offers a comprehensive view of self-care strategies. There is always more to consider when considering ways to support emotional, mental, physical, social, and spiritual well-being.
One area I want to highlight is financial self-care. With the rising cost of living, many people have expressed the need to gain more financial stability and organization. While some people naturally excel in this area, financial self-care is an emerging topic in my discipline, particularly social work. There is growing recognition that financial organization plays a key role in overall well-being.
An example is when I was preparing for the birth of my third daughter, who is now about two months old. Like many expecting parents, I experienced a nesting instinct and worked to organize everything at home. But in addition to tidying up our space, I also focused on financial organization—reviewing plans, setting things in order, and ensuring everything was aligned. That sense of financial preparedness brought a real sense of calm and control, much like physical organization does for a space.
This idea connects to environmental self-care as well. Many people are familiar with Marie Kondo and her philosophy of tidying up by letting go of things that don’t bring joy. Substantial research supports the idea that clutter can increase stress at home or work. A disorganized space can feel overwhelming, while a well-maintained environment can create a sense of calm. I think of those moments when returning home from a trip to a chaotic space—suitcases left out, clothes everywhere—and the immediate stress it brings. Contrast that with walking into a tidy, serene home. That difference alone can be a form of self-care, reinforcing how our environment influences our well-being.
There are also practical ways to set boundaries and manage stress. Learning to say no is a fundamental part of self-care. Setting an away message for emails can also help establish a work-life balance. Many people feel pressure to respond to emails late at night, not because their workplace requires it but because colleagues do it, creating an unspoken expectation. Establishing clear boundaries—explicitly or through personal practice—helps shift that culture.
Avoiding overcommitment is another essential aspect. Recognizing personal recharge patterns is key—some people feel restored by social interaction, while others need solitude. Planning ahead for self-care is just as important as planning for work. As the weekend approaches, looking for ways to integrate activities that promote well-being—scheduling time with friends, setting aside quiet time, or making space for hobbies—can make a real difference.
Prioritization also plays a role in maintaining balance. While meeting up with close friends frequently may not always be possible, setting a realistic schedule—connecting quarterly, monthly, or annually—ensures these important relationships are nurtured. Self-care isn’t always about big gestures; sometimes, it’s about finding small, meaningful ways to maintain stability and joy in daily life.
Other Considerations
Recognizing that self-care looks different for everyone is essential. What works for one person may not be appealing or effective for someone else. If I had unlimited time, I would love to run for ten miles daily—that would be my ideal form of self-care. But for someone else in my household, that idea sounds completely awful. The key is identifying what you need for self-care and acknowledging that it may differ greatly from what others find restorative.
Boundaries are another critical aspect to consider. Are there areas where boundaries could be tightened or reevaluated? Are there commitments that need to be reassessed? Small adjustments in this area can have a meaningful impact on overall well-being.
Many of us hear about screen time repeatedly, and it’s often discussed in professional settings from an occupational or clinical perspective. However, in the context of self-care, it is important to recognize how screen use—particularly before bed—can be anxiety-provoking or disruptive to sleep. Certain work-related or recreational activities can affect the mind and interfere with a healthy sleep routine.
Personally, with the nature of my life right now, I do a lot of online shopping. While this can be a convenient way to get things done, I’ve noticed how easily it can become a distraction. I might go online intending to buy something specifically for my kids, and twenty minutes later, I’ve completely veered off course and am now browsing Costco’s website for 45 minutes. These small shifts in focus can add up and take away from more restorative activities, such as getting enough sleep. Whatever this might look like for you—whether it’s excessive screen use at night or throughout the day—reevaluating its impact can be beneficial.
Seeking support from formal resources and informal networks is another crucial component of self-care. Informal networks, including friends and family members, can be invaluable sources of encouragement and connection. Sometimes, simply reaching out to others can help reinforce a sense of balance and provide much-needed support in maintaining well-being.
Box Breathing Technique. Box breathing is one of my favorite breathing techniques because I have found that for 98 to 99% of the clients I’ve worked with clinically—especially those experiencing stress and everyday anxiety—it has been highly effective. From an occupational standpoint, this might be a helpful strategy if there are times of stress in your work or if you are experiencing prolonged chronic occupational stress.
Box breathing is rooted in cognitive behavioral therapy principles, but I consider it an accessible and practical tool for everyday use. The technique is simple: inhale, hold for three seconds, exhale, and repeat. Inhale, hold, exhale. This structured breathing pattern helps regulate the nervous system and create a sense of calm. This technique has variations, and additional resources are available for those interested in exploring it further. But at its core, it is an easy and effective way to reset. Even in a situation as routine as standing in a long line while rushing to get somewhere, a few intentional breaths can help shift the experience and reduce tension.
Other Key Considerations
Other key considerations include surrounding yourself with validating people and seeking supervision and support. This can be incredibly valuable, both professionally and personally. Learning from others can lead to greater efficiency at work and new ways of conceptualizing challenges that may otherwise feel overwhelming. Even after nearly two decades in the K-12 setting—where I now work in a more consultative role—I still seek supervision and guidance. There are moments when I turn to a trusted colleague and ask, What do you think about this? or How would you approach this case? Doing so enhances my decision-making process and alleviates any lingering uncertainty, allowing me to feel confident that I’ve explored all available resources.
Being kind to yourself is equally important. I cannot overstate the role of humor in maintaining resilience. Humor provides relief, helps put things in perspective, and is a powerful coping mechanism when stress levels run high. Yet, during difficult times, these natural outlets for release can be the first things to fall away.
When considering self-care strategies, reflecting on what is most effective for you is helpful. What practices have worked well in the past? What strategies could be reintroduced or strengthened? If something resonated, even in a small way, how might it be slowly integrated into daily life? The key is not overhauling everything at once but finding small, manageable ways to restore balance and well-being.
Preventing Burnout and Promoting Work-Life Balance
Take Small Steps
The first thing I always want to emphasize is returning to the basics—taking small steps. Self-care doesn’t have to involve drastic, life-altering changes. Even small, intentional shifts can make a meaningful difference in how we care for ourselves.
Another important reminder is that life transitions—whether predictable or unexpected—often require us to readjust. As circumstances change, both personally and professionally, flexibility is key. Recognizing when adjustments are needed and implementing them sooner rather than later can be incredibly beneficial. This is where the internal thermometer becomes useful—checking in and asking, Where am I right now? What must I do to pivot or move forward in this moment? While it may sound cliché, self-awareness is a powerful tool in maintaining balance and well-being.
Use Self-Care
At the same time, kindness toward oneself is essential. Change and stress are inevitable, but meeting them with self-compassion rather than self-judgment can make all the difference. Using positive coping strategies, starting small, and recognizing when additional support may be needed are all valuable ways to sustain well-being, even in the midst of life’s challenges.
It is also important to explore professional self-care options when needed. This might include seeking guidance from a mentor, utilizing workplace resources, or accessing mental health support. Over time, identifying which strategies effectively reduce stress in specific circumstances allows for a more personalized and sustainable approach to self-care. The key is to remain adaptable, continuously reassessing and adjusting to support long-term well-being.
Promoting Work-Life Balance
I will highlight a few things here—three key reminders that can serve as simple yet effective ways to support well-being.
Technology is one of them. Many rely heavily on technology for work and home life, often using it to manage responsibilities in both areas. But technology can also contribute to stress. It can feel overwhelming, whether it’s constant notifications, group chats, or endless emails.
For example, I’m in several group chats, including one with my three sisters. When something like my mom’s upcoming birthday in early February comes up, the notifications start rolling in—ding, ding, ding. And when everyone gets home from work, the messages take off. I’ve learned that sometimes I must silence my phone to manage this. The constant notifications can become too much, and setting boundaries with technology is one small but meaningful way to create moments of calm.
I appreciate images like the one with a latte and a sign saying “no laptops.” They remind us that sometimes we must intentionally step away from screens, even briefly. Small adjustments can significantly reduce stress, including putting the phone on silent, taking a break from emails, or finding other ways to recharge without technology.
Burnout Reduction For OTPs
Here are some burnout reduction concepts for occupational therapy practitioners in Figure 2.
Figure 2. Burnout reduction concepts for occupational therapy practitioners.
I wanted to include this here, knowing that many of you work in different sectors, but also recognizing that we have many occupational therapy practitioners in this discussion. A large meta-analysis by PARC in 2021 reviewed 17 peer-reviewed journal articles and examined various factors related to workplace well-being. One key finding was that while rewards in the workplace are important, they do not always address the deeper needs related to health and overall well-being.
This brings us back to the question of what is truly needed. Beyond financial incentives or external recognition, many professionals require additional support and strategies to sustain their well-being. The workplace environment plays a significant role. The key takeaway is that while there are various ways to mitigate stress, workplace relationships, appropriate staffing levels, and manageable caseloads are essential factors in preventing burnout.
I also have a self-care guide specifically for helping professionals. If you have a moment to glance through it, you may find insights that resonate with your experiences and strategies that could be useful in navigating the challenges of your profession.
A Practical Guide to Self-Care for Helping Professionals
This comes from the Community Mental Health Network (see handout for the link), and I wanted to include it as a reminder of the importance of planning. Throughout this discussion, I have intentionally emphasized planning because, amid busy days and demanding schedules, self-care rarely happens by accident. In my own life and conversations with others on this topic, I have seen how critical it is to be intentional about wellness.
Not everyone is naturally inclined to excel at self-care. Some people easily maintain hobbies, balance their responsibilities, and prioritize their well-being; for others, life’s personal or professional circumstances can make it difficult. Sometimes, unexpected detours make self-care feel impossible. That’s why planning is so important.
I love this quote from Dale Carnegie: "An hour of planning can save you ten hours of doing." It is a powerful reminder that taking time to be intentional can ultimately make life smoother and less overwhelming.
Another quote I keep on my desk is one that a dear friend and colleague shared. She serves on the board of the National Task Group for Intellectual Disabilities and Dementia Practices and is someone whose wisdom I deeply respect. During a conversation about my own life—particularly as a mother with children close in age—she said, "Spend your time carefully, wisely, but with joy."
That phrase resonates with me every time I reflect on self-care, and I always share it (with her permission) when speaking to family caregivers or professionals in high-demand roles. It is a reminder that wellness is not just about discipline or structure but also about finding joy in the moments we create for ourselves. By being intentional with how we spend our time—whether in small acts of self-care, meaningful connections, or simply allowing space for joy—we support our well-being in a way that is both sustainable and fulfilling.
Summary
Exam Poll
1) What can contribute to burnout?
2) Which is NOT a dimension of burnout?
3) What is NOT a risk of burnout?
4) What is a self-care/practice behavior?
5) Which of the following actions can help promote well-being and prevent burnout?
Questions and Answers
How does capitalism impact burnout?
This is a thought-provoking question that can be debated from various perspectives. While it’s not my area of expertise, capitalism’s emphasis on productivity and economic growth can contribute to stress and burnout. Economic pressures, work demands, and lack of supportive policies (such as paid leave) may impact individuals’ well-being. In contrast, countries with strong social support systems like Sweden may offer better quality of life and work-life balance.
How does the U.S. rank in terms of capitalism and quality of life?
The U.S. ranks very high on capitalistic ability, but its quality of life ranking is not the highest compared to other industrialized nations. Other countries, like Sweden, offer extended, flexible maternity leave policies, which can impact overall well-being and reduce burnout.
What are some strategies for managing parent burnout, especially for parents of children with special needs?
There are several important strategies, including:
- Prioritizing Basic Self-Care: Many parents of children with special needs are busy attending various therapies and specialist appointments for their child. Making time for their medical appointments, sleep, and well-being is crucial.
- Utilizing Available Supports: Parents should evaluate the effectiveness of formal and informal supports, ensuring they are truly helpful.
- Relying on Informal Social Support: Studies show that informal support networks—friends, family, neighbors—play a crucial role in reducing caregiver burnout. Even small breaks, like going to the mailbox alone or having a night out with friends once a quarter, can be invaluable.
- Building a Sustainable Support Ecosystem: Families should distribute caregiving responsibilities to avoid overburdening any one person and ensure long-term support without exhausting resources.
How important is informal social support for parents of children with special needs?
Informal social support is extremely important. Many parents report relying on friends, family, and neighbors for short breaks, such as running errands or enjoying a brief period of personal time. While formal supports exist, they may not be sufficient for the everyday challenges parents face.
What is the risk of relying too much on one person for support?
If a parent continuously relies on the same family member (e.g., a sibling, cousin, or parent) for caregiving support, that support system can become overburdened. Over time, caregivers may experience fatigue or burnout, making it important to diversify support networks.
References
Please refer to the additional handout.
Citation
Marsack-Topolewski, C. (2025). Proactive well-being strategies for healthcare professionals. OccupationalTherapy.com, Article 5777. Retrieved from https://OccupationalTherapy.com
