Tips for Preventing Burnout in EMS Careers

Burnout is a common and serious issue in Emergency Medical Services (EMS) careers due to long hours, high stress, and emotional intensity. Here are some practical strategies to help prevent burnout and stay mentally strong in the field:

1. Prioritize Rest and Recovery

• Get at least 7–9 hours of quality sleep per night to help your body and mind recover.

• Use scheduled days off to fully disconnect and recharge.

• Avoid taking on too many overtime shifts unless absolutely necessary.

• Develop hobbies and interests outside of work. 

2. Build a Strong Support System

• Stay connected with family and friends who understand your work demands.

• Lean on colleagues who can relate to your experiences in the field.

• Don’t hesitate to seek out professional counselors if you're feeling overwhelmed.

3. Set Boundaries Between Work and Personal Life

• Leave work at work—avoid replaying stressful calls when you're off duty.

• Set clear boundaries with your time and don’t feel guilty for saying no.

• Schedule personal time just as you would a work shift.

4. Stay Physically Active

• Regular exercise helps reduce stress and boost mood.

• Even 15–30 minutes of walking, stretching, or yoga can make a difference.

• Consider team sports or gym time as a social and physical outlet.

5. Eat Healthy and Stay Hydrated

• Choose nutritious meals to maintain energy and focus on shift.

• Limit caffeine and sugar which can contribute to crashes and mood swings.

• Keep a water bottle handy and stay hydrated throughout the day.

6. Pursue Ongoing Training and Growth

• Engaging in professional development can renew motivation and interest in your work.

• Take new courses or certifications to challenge yourself.

• Get involved in EMS mentoring or teaching opportunities.

7. Recognize the Signs of Burnout Early

• Common signs include chronic fatigue, irritability, detachment, drug/alcohol usage, loss of interest in hobbies, isolation, lack of empathy.

• Don’t ignore these symptoms—take action early.

• Talk to your supervisor or a peer if you are experiencing these feelings and or behaviors.

8. Utilize Employee Assistance Programs (EAPs)

• Many EMS agencies offer EAPs that provide free counseling and resources.

• These are confidential and can be a great first step to getting help.

9. Normalize Mental Health Conversations in EMS

• Encourage open discussion about stress and mental health within your team.

• Reduce stigma by being supportive of others who seek help.

• A culture of care begins with one conversation.

• Keep advancing in your career. Continue your education and advance into a different branch of emergency medical services.