Half of paramedics and EMTs have some degree of burnout. That’s not just a random statement. It’s a research-based observation. The good news is research also points to specific ways to prevent burnout for EMS workers.
“I have such an appreciation for the work they do,” said Dr. Tammy Cupit, director of Nursing Research and Evidence-Based Practice at UTMB Health System.
“They are prone to burnout, and they are already experiencing it. It’s a no-brainer—this is a high-stress job.”
A 2021 study published in the Journal of Paramedic Practice found that more than 50 percent of ambulance workers experienced various levels of burnout.
“They also had very high levels of depersonalization,” Cupit said about medics in the study.
EMTs and paramedics are at risk for being overly cynical, for detaching from their patients or for just going through the motions and having some decreased levels of empathy—and not just at work. “Sometimes it bleeds over into the home,” she said.
Exhaustion, a lack of communication and a poor work-life balance contribute to burnout for EMS workers.
Cupit offered insight on how to prevent burnout and still get a paycheck. Start by adding some of these concepts to your future career plans as well as your daily life.
Variety
A change of pace can help.
Paramedics and EMTs are more satisfied with their jobs when they have more variety, Cupit said. She’s familiar with the work. She was an emergency room nurse before becoming a psychiatric nurse and a researcher.
“One year on the job is equivalent to three years, in my opinion,” Cupit said about emergency medicine.
Rotating tasks, responsibilities or locations can possibly slow down the burn.
Debriefings
“If you are ruminating about an outcome of a patient, you need to talk about it rather than just sweep it under the rug,” Cupit said. “We want you to maintain your empathy and feel safe to talk about how things are unfair.”
A debriefing after an incident is a way managers can encourage open conversation. “Learn how to talk with each other and connect,” she said.
“Because the work is so hard, you really need a good team connection. If you see somebody extremely depersonalized on your team, have the courage to say, ‘Hey, I need to talk to you about this’ rather than just ignoring it.”
And it’s a good time to check your own levels of connections or depersonalization as you listen to teammates.
It’s also an opportunity to point out what coworkers did well and to express gratitude, she said.
Be positive
If you have a negative thought, find a positive thought to pair with it. Better yet, come up with more than one positive thought.
“What some of my psychotherapy colleagues have said is that you probably need more like five positive things for one negative,” Cupit said.
Focus on positive emotions, positive relationships, positive meaning in the work that you do and your positive accomplishments.
Little steps
Be kind to yourself and slow down any moments that make you feel overwhelmed.
“You have little things that you can do every day,” Cupit said.
“It doesn’t have to be big. It can be, ‘Today, I’m going to make sure that I take a break for five minutes’ or ‘I’m going to talk to my colleague about an issue’ or ‘I don’t want to work late again this week.’ Focusing on it consciously is important.”
Slow down the burn with talk, relaxation and self-compassion.
LIFESTYLE
She calls this a workout for your brain, similar to a physical workout for your body to stay flexible.
Write
Keep a journal to track your gratitude. It doesn’t have to be long.
“You could say, ‘I’m going to focus on just one thing that I was grateful for today’ or one positive thing that happened,” Cupit said.
“If you write it down in a journal, later you can look back.”
Be mindful
If you don’t know how to meditate, don’t worry about it. You already know how to breathe.
“Just taking a moment in your day to breathe in and out four times works for your brain,” Cupit said. “Your brain starts to think you are not stressed.”
And if you want to learn how to meditate, plenty of websites and podcasts can help you learn more about the practice.
Self-compassion
Don’t beat yourself up. Get some sleep, eat right, drink your water and move your body.
Cupit also encourages EMS workers to find joy in life and realize how grateful people are for their work.
“Health care workers are focused on caring for others,” Cupit said. “It’s such a trite analogy, but you can’t forget you must put your oxygen mask on first before you’re going to help other people.
Are you too hard on yourself?
Take a free online test to check your self-compassion
How self-compassionate are you? Dr. Kristin Neff of University of Texas at Austin created a test to measure your level.
You can find the 24-question test online. The site will score your self-compassion at low, moderate or high.
The website also has guided practices and exercises to help increase self-compassion.