The opportunity to make a difference in the lives of others is a core motivator for many pursuing healthcare careers. For healthcare professionals and students alike, this dedication to patient care brings immense rewards—but it can also lead to emotional strain, especially as the demand for healthcare workers continues to rise.
Your compassion is a unique strength, a "superpower" that drives you to improve the lives of those around you. Yet maintaining this drive and compassion over the long term requires establishing personal boundaries and taking intentional steps to support your well-being. Whether you’re balancing the demands of school, clinical rotations, or a busy healthcare career, building resilience and prioritizing self-care are essential. Below, we’ll explore 12 practical ways to stay positive, prevent burnout, and continue thriving in healthcare.
In This Article:
What Is Positivity and How Does It Work?
Positivity is a mindset that focuses on viewing situations optimistically and practicing self-compassion, gratitude, and resilience. Positive thinking isn’t about ignoring challenges or difficult emotions; instead, it’s about approaching them constructively.
Benefits of Positive Thinking
Research on the effects of positive thinking supports the idea that positive thoughts can have significant health benefits. For example, staying present in positive thoughts can lead to a prolonged activation of the ventral striatum area of the brain, which in turn can reduce stress hormones. According to the Mayo Clinic, other benefits linked to positive thinking include the following:
- Increased life span and resistance to illness
- Lower rates of depression
- Lower levels of distress and pain
- Better psychological and physical well-being
- Better cardiovascular health
- Reduced risk of death from cancer, respiratory conditions, and infections
- Better coping skills during hardships and times of stress
Embracing positivity, therefore, is a powerful approach that uplifts our mental state and can lead to tangible health benefits over time.
What Is Toxic Positivity?
While keeping a positive mindset is beneficial, it’s essential to avoid toxic positivity, which is the belief that you should stay positive no matter how challenging or painful a situation might be. Toxic positivity can lead to suppressing or invalidating real emotions, making it harder to manage stress in healthy ways. Rather than enforcing a constant positive attitude, it’s crucial to recognize and process difficult emotions, which can improve resilience and allow for more authentic stress management.
What Is Healthcare Worker Burnout?
Healthcare worker burnout is a state of emotional, mental, and physical exhaustion that can be the result of prolonged exposure to stress without periods of recovery. Burnout may lead to detachment, reduced empathy, and fatigue, which impact both personal well-being and patient care. Recognizing and addressing burnout early is critical for a sustainable healthcare career.
Potential Signs of Burnout
Burnout can develop gradually, so identifying early signs can be helpful in your recovery. Here are a few symptoms of burnout to look for:
- Physical and Mental Exhaustion. Persistent fatigue, forgetfulness, and trouble focusing
- Increased Cynicism or Detachment. Feeling emotionally distant or less compassionate
- Reduced Performance. Routine tasks feel overwhelming, and productivity decreases
- Physical Symptoms. Stress-related issues like headaches, digestive trouble, and muscle tension
- Irritability and Mood Swings. Greater irritability and frustration, especially under pressure
If you believe you’re experiencing signs of burnout or are finding it difficult to cope, it’s essential to consult with your healthcare provider. The tips below are intended to support general mental wellness and positivity but are not a replacement for professional medical advice or treatment.
How to Keep a Positive Mindset—Practices for Preventing Burnout in Healthcare
Learning how to be more positive while working in the healthcare field often requires a multifaceted approach to stress management, both on and off the job. By incorporating healthy habits into daily life, healthcare professionals and students have the opportunity to build resilience, manage stress, and enhance their professional well-being. These habits develop over time, and some may resonate more than others, depending on your situation.
1. Engage in Positive Self-Talk
Knowing how to be positive usually begins with addressing your self-talk, the internal dialogue or flow of thoughts you have with yourself in your mind. Self-talk can be optimistic or pessimistic, logical or emotional. For healthcare students and professionals, this self-talk can impact your mental well-being and how you approach challenges at school or work. Developing a habit of positive self-talk takes practice, but slight shifts in how you talk to yourself can have lasting benefits. Here are some tips to help you get started:
- Practice Self-Compassion. Speak to yourself as kindly as you would a friend. Avoid harsh or overly critical language and recognize that setbacks are a part of learning. According to research, self-compassion helps reduce stress and enhances mental health.
- Reframe Negative Thoughts. When you notice negative thoughts, try reframing them in a more positive light. For example, instead of “I’ll never understand this,” try “This is challenging, but I can improve with practice.”
- Challenge Unrealistic Expectations. Identify thoughts that set overly high standards, like “I must succeed at everything.” Remind yourself that doing your best is enough, especially in high-stakes healthcare environments where learning and growth are ongoing.
- Use Affirmations. Repeat positive affirmations that resonate with you. Statements like “I am capable and prepared” or “I am making a difference” can help build confidence and reinforce your commitment to healthcare work.
- Focus on Your Strengths. Take time to remind yourself of your unique skills and qualities that help you succeed. Reflecting on your strengths can boost your confidence and help you tackle challenges with a more positive outlook.
- Pause and Breathe. When negative thoughts arise, pause and take a few deep breaths. Mindful breathing can help calm your mind, allowing you to respond with positivity rather than react impulsively.
2. Practice Gratitude
Practicing gratitude can help support stress management for healthcare workers by allowing them to focus on the positives, even during difficult shifts or demanding study schedules. Consider keeping a gratitude journal where you list things you’re thankful for each day, whether it's the support of classmates, a successful patient interaction, or simply a quiet moment with a cup of coffee. Reflecting on these moments can uplift your mood and remind you of the meaningful aspects of your work.
3. Identify Areas for Improvement
In high-pressure healthcare settings, self-reflection is a valuable tool. When you encounter negative thoughts, examine them logically and ask if they offer insight into areas you can improve. Instead of focusing on failures, use this self-reflection to identify constructive steps you can take to enhance your skills or resilience. Reframing negativity into action-oriented thoughts can be empowering. Here are some strategies to help identify and reduce negative thinking:
4. Spend Time with Positive People and In Positive Places
It's no secret that the people we surround ourselves with profoundly influence our lives. Surrounding yourself with supportive classmates, colleagues, or mentors who share a positive outlook can help boost your own mindset. In healthcare, where emotional demands are high, spending time with encouraging individuals can help buffer the challenges and provide a more balanced perspective.
In addition to people, our physical environment also impacts our mood and productivity. A well-organized, clean, and welcoming environment can reduce stress and create a sense of calm and focus.
Engaging with those who uplift you and intentionally creating or choosing positive environments can make your educational or professional journey more rewarding and manageable, ultimately supporting a healthier mindset and greater resilience.
5. Take Care of Your Physical Health
Physical wellness plays a significant role in the brain’s capacity to maintain positivity, as regular physical activity, proper nutrition, and adequate sleep all contribute to healthy brain function. Physical exercise, for instance, increases blood flow to the brain and promotes the release of chemicals like endorphins and serotonin, which help reduce stress and improve mood. Exercise also supports the growth of new synapses and enhances neuroplasticity—the brain's ability to reorganize and adapt by forming new neural connections. This plasticity is crucial for managing stress and staying resilient during challenges, as it enables the brain to process and recover from difficult experiences more effectively.
When your physical wellness is adequately supported, you’re better equipped to stay positive and think more clearly despite the stressors that may come with healthcare roles. Here are some practical ways to prioritize your physical health:
6. Remember to Laugh
Whether it's sharing a lighthearted moment with colleagues or watching a funny show after a long day, laughter can help release tension and make it easier to stay positive. Laughter has been shown to boost mood, reduce stress, and even improve immune function. When we laugh, our bodies release endorphins, which have natural mood-elevating properties. Taking a few moments to laugh can create a brighter outlook and renew your energy for the day ahead. And remember, laughter is contagious, so if you're feeling down, try spending time with friends or family who can make you laugh.
7. Treat Yourself
In the demanding world of healthcare, self-care is not a luxury but a necessity. Treating yourself to small moments of joy—whether that’s a favorite meal, a relaxing bath, or time spent with loved ones—helps maintain emotional well-being. Self-care reaffirms your worth and keeps burnout at bay, reminding you that caring for others starts with caring for yourself.
8. Develop Morning & Evening Routines
Consistent morning and evening routines can create a sense of stability and calm, which is especially beneficial during stressful rotations or coursework. In the morning, set a positive tone by stretching, practicing mindfulness, or reviewing the day’s priorities. In the evening, reflect on three things you’re grateful for. This simple practice can frame your day and help you maintain a balanced, positive mindset.
9. Practice Mindfulness
Mindfulness—focusing on the present moment without judgment—can help healthcare students and workers manage stress and reduce anxiety. It can help us become more aware of our thoughts, feelings, and surroundings and positively impact our mental and physical well-being. Practicing mindfulness for a few minutes each day can make it easier to remain calm in high-stakes situations. You might try deep breathing exercises, meditation, or a guided relaxation app to develop this skill over time.
10. Avoid Negative Language
Our words have power. The language we use can affect our mood and how we think about ourselves and others. Try to be conscious of avoiding overly negative language when discussing your day or challenges. Instead, use language that focuses on solutions, growth, and resilience. Speaking positively about yourself and others is a powerful way to stay positive at work or school and can make it easier to manage stress and approach challenges constructively.
11. Be Curious
Curiosity fosters growth and a positive outlook by encouraging you to keep learning and staying engaged in your field. Healthcare is always evolving, and curiosity can inspire you to stay updated on new practices, techniques, or areas of study that spark your interest. Embracing curiosity can help keep your career dynamic and fulfilling.
12. Seek Out New Experiences
Routine is important, but trying new experiences—whether it’s learning a new skill, exploring different departments, or participating in a seminar—can reinvigorate your enthusiasm for healthcare. These experiences can break up monotony and help you stay connected to the passion that brought you to the field in the first place.
Find Support and Start Your Education at The College of Healthcare Professions
Whether you’re looking for your next career or aiming to grow your existing role, The College of Health Care Professions (CHCP) has a broad range of career-oriented healthcare education training programs that are designed to give students the opportunity to develop essential skills and knowledge across a range of healthcare roles.
At CHCP, we believe in supporting our students as they take steps toward their healthcare careers. All CHCP students have free access to NexGen, a student assistance program offering professional guidance and personal support designed to help students as they balance their personal and academic commitments. This program includes access to mental health counseling services, personalized wellness resources, and virtual concierge services. Fill out an application form to learn more about our student services and get started today!
