Physician Burnout: 5 Ways to Deal With Feeling Overwhelmed

As a physician in residency, you face seemingly endless demands on your time, physical endurance, and mental resilience. This information isn’t new to you.

According to data from the American Medical Association survey on organizational health, 48.2% of physicians reported experiencing at least one symptom of burnout.

What leads to such high levels of medical resident and physician burnout, and what steps can you take to help avoid it? Let’s take a look. 

Feeling Overwhelmed and Physician Burnout

During residency, the weight of constant professional responsibilities can feel all-encompassing, leaving little room for personal time or mental respite. The external pressures of your heavy workload leave you feeling swamped or stretched too thin. You may demonstrate symptoms of anxiety, frustration, fatigue, irritability, and restlessness. Internally, you may feel drained and that you’ve lost control over your tasks or time.

Feeling overwhelmed is typically a short-term concern, but prolonged exposure to stress and overwork without sufficient rest, support, or personal fulfillment can lead to burnout. This is a more prolonged and deeper state of exhaustion when the pressures you face build up over time. Signs of medical resident burnout include: 

• Emotional exhaustion.
• Decreased motivation or interest in work or activities that once felt meaningful.
• Increased cynicism, detachment, or negativity toward work or life in general.
• Physical symptoms like insomnia, headaches, or chronic illness due to stress.

Residents need to stay tuned into how they're feeling and take proactive steps to avoid burnout.

5 Ways to Keep Residency Demands From Turning Into Physician Burnout

Here are five valuable stress management tips for physicians:

1. Prioritize Self Care

Although residency programs are synonymous with long hours, you need to prioritize your well-being.

When you can, make sure you get enough quality sleep to recharge your mind and body. Consume nutritious meals and snacks that fuel energy—a little planning and a grocery delivery service make this very doable. Stay active through exercise to reduce stress and boost your mood. 

Incorporating these habits into a busy schedule isn’t easy, but they’re key to maintaining long-term health and preventing burnout. Self care isn’t just a luxury; it’s a necessity. ​​

2. Nurture Relationships With Friends and Families

Residency can feel all-consuming, but your friends and family can be your biggest support system. Make time to nurture those relationships — they’re a lifeline. They offer a safe space for emotional support, a listening ear when needed most, and even help with household or family tasks when things get overwhelming. Plus, they’re the perfect people to celebrate those important milestones, like finishing a tough rotation, and reminding you that there’s life beyond the hospital.

3. Set Personal Boundaries to Avoid Overcommitting

Balancing your professional and personal lives can be challenging, and it’s easy to over-commit. While it’s important to nurture relationships with family and friends, don’t be afraid to say no or ask for help when you need it. These personal boundaries help protect your well-being so you’ll be able to show up for both your loved ones and yourself in the long run.

4. Identify How You Best Decompress… and Then Do It

Everyone decompresses differently, so it’s important to figure out what works best for you — and then actually make time for it. Whether you enjoy going for a run, spending time in nature, curling up with a good book, or watching a favorite movie, stepping away from the stress of residency is necessary for your mental health.

You can’t pour from an empty cup, so finding what helps you recharge and regularly doing it is key to maintaining balance during this intense period.

5. Manage Your Financial Foundation and Plan for the Future

Take the time today to plan for your future, and you'll have much-needed peace of mind. Residency is a huge investment in your career, and having the right financial protection ensures you’re covered for the challenges ahead. 

Work with an advisor who truly understands the unique stresses of residency to help you navigate financial decisions and streamline the process so you can focus on what matters most — your growth as a physician.

What considerations should you make during residency? 

If you were to become unable to work due to illness or injury, you might lose the investment you’ve made in your career. Disability Income Insurance (DI) may protect that livelihood, but not all policies are the same. It’s important to find the right DI policy for your unique circumstances. Make sure you understand the available riders. These additional coverage options could provide flexibility when you have student loans. A student loan rider may make your payments while you’re receiving DI benefits. There are other riders, too. An advisor, experienced in the medical market, can provide guidance with other important riders that you should include in your policy.

Build a Financial Foundation for Peace of Mind

Residency is the perfect time to build a sound financial foundation, and our complimentary Financial Fundamentals Checklist is designed to help you get started.

To talk through your unique situation, contact us today. Our advisors are here to educate, prepare, and protect you from the beginning of your career to retirement.