Overworked and Overwhelmed: Why Nurses Burn Out, Numb Out, and Feel Lost During the Holidays

By Heather Strand: Mindset Fitness + Self-Leadership Coach

Let me take you back to a December version of me that I’ll never forget:

ICU-

Twelve-hour shifts.

Christmas music playing in the background while alarms were going off and families were crying.

I went from hanging drips and calling doctors… to sitting in my car staring at the steering wheel.

No tears.

No meltdown.

Just… nothing- no emotion, no feelings

And honestly? That scared me more than the exhaustion ever did.

Then came my “day off.”

Not baking.

Not shopping.

Not joy.

Just me, wrapped in a blanket, sleeping like my body was trying to make up for years of holding it together.

If you’re reading this and thinking, “Yep… that’s me,” let me say this lovingly:

You are not weak.

You are not dramatic.

You are not broken.

You are a deeply caring human who has been running on empty for far too long.

And the holidays?

They don’t calm this down- They crank the volume up.

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Why the Holidays Hit Nurses Harder Than Anyone Talks About

Let’s be real.

Most people experience the holidays like: 

• Hot cocoa 

• Cozy pajamas

• Peaceful moments

• Matching family photos

Reality for nurses:

• Short staffing 

• Missed family dinners

• Patient grief

• Families who are hurting

• And you — smiling through all of it

You love what you do.You feel called to it.

But deep down you’re quietly wondering,

“Where did I go in all of this?”

That feeling has a name: compassion fatigue.

And it doesn’t just live in your heart — it lives in your body.

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The Science Behind Burnout 

Your nervous system was designed for short bursts of stress — not “save lives, miss holidays, and pretend you’re fine” stress.

Your body runs on cortisol and adrenaline to help you:

• Think fast

• React quickly

• Stay sharp

But when that never shuts off, your nervous system eventually says:

“I’m done.”

That’s when things show up like: 

• Migraines

• Tight neck and shoulders

• Random body aches

• Brain fog

• Emotional numbness

• Sleeping all day on days off

• Scrolling for hours

This isn’t you “being dramatic”- This is your body trying to protect you.

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My ICU Reality (The Part Most Nurses Don’t Say Out Loud)

I didn’t just feel tired.

I felt lost.

I was the strong one.The reliable one.The one who always said yes.

But inside?- I didn’t recognize myself anymore.

I loved nursing with my whole heart, but I felt like I was losing myself to it.

And the guilt? Oh, it was loud.

• “What kind of nurse feels this way?” 

• “What kind of nurse needs this much rest?”

Spoiler alert: 

The kind of nurse who cares deeply.

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Numbing Isn’t Failure — It’s Your Nervous System Hitting Survival Mode

Let’s talk about “the elephant in the closet”:

Most nurses don’t “rest.”

We numb.

• Scrolling 

• Netflix

• Snacks magically disappearing

• “Just one” glass of wine (that somehow ends up turning into one bottle)

• Zoning out like your soul left the building

I’m definitely not judging- I lived here.

You’re not numbing because you’re weak.

You’re numbing because you’re overwhelmed.

And that makes sense.

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How Self-Leadership Changes Everything (And Why I Do What I Do Now)

As a former ICU nurse turned mindset and self-leadership coach, here’s what I know with my whole heart:

Leadership isn’t about holding more- It’s about hearing your body sooner.

Your headache isn’t random.

Your tight shoulders aren't a coincidence.

Your exhaustion isn’t laziness.

They’re messages.

Even Jesus stepped away from the crowds to rest.

 Not because He was weak — but because He was wise.

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You Are Not Broken — You Are Burned Out

If this feels like you: 

• You sleep through your days off

• Your head always hurts

• Your body always aches

• You feel numb instead of happy

• You can’t remember the last time you felt like yourself

Please hear me:

• You are not crazy

• You are not failing

• You are human

And you are carrying more than most would ever understand.

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A Gentle Coaching Moment Just for You

You don’t need to fix everything this week.

You don’t need a perfect routine.

You don’t need to wake up at 5 a.m. and journal in candlelight. (Unless you want to… and that sounds lovely.

But you do deserve support.

This week, self-leadership might look like:

• Unclenching your jaw 

• Dropping your shoulders 

• Drinking water 

• Saying no once 

• Letting yourself rest without guilt

And if you ever feel ready to learn how to lead yourself out of burnout and back into a life that feels like yours again, I’m here- To walk with you.

You don’t have to choose between loving nursing and loving your life.

You deserve both. 🤍

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Schedule your FREE 45-minute discovery call today!

Heather Strand | Mindset Fitness Coaching