Pursuing a healthcare career is no easy feat, as it can be both physically and mentally demanding. When new nurses don’t get the support and guidance they need at the beginning of their careers, there’s a high risk of developing stress, anxiety, and burnout. A 2020 study found that nurses experienced high levels of burnout symptoms, such as cognitive dysfunction, depression, and sleep impairment, in at least one of the first three years of work.
In this article, we tackle what burnout looks like and discuss evidence-based coping and support strategies that can help build resilience in new nurses.
Early Warning Signs of Burnout in the First Year
Studies have shown that younger professionals are more vulnerable to burnout due to various reasons, including feeling ill-equipped to handle the occupational demands of the role.
New graduate nurse burnout signs during the first year at work can manifest in different ways. The Well-Being Index lists the following common burnout signs and symptoms to look out for:
· You constantly feel exhausted
· You’re anxious
· You get sick more frequently
· You regularly get headaches and muscle pain/spasms
· You notice a change in your appetite
· You notice a change in your sleeping habits
· You feel helpless
· You doubt yourself and your abilities
· You feel detached
· You don’t feel motivated
· You feel withdrawn
· You feel frustrated and angry
· You procrastinate
· You abuse substances
· You’re tardy
Aside from these common burnout signs and symptoms, a 2025 report states that other operational metrics can reveal burnout levels in nurses, which include:
· Paid time off (PTO) is hardly being used. When half the nurses on a unit or team have not used PTO in six months, turnover among new nurses sharply rises.
· Increased working hours. When nurses leave work late, burnout and nurse turnover rates are typically higher.
· Skipped breaks. New nurses who skip breaks are at a 15% higher risk of leaving the facility.
· Unscheduled absences. When call-outs and “no call, no shows” frequently happen in a unit, the nurses who are on shift have to take on additional workload and responsibility, adding to higher burnout levels.
What Drives Burnout During Transition-to-Practice
Transitioning from being a nursing student to becoming a registered nurse can be challenging for new nurses, especially in the first three years of their careers. Various studies have looked at the factors affecting nurse burnout in new nurses.
A 2025 study that involved nurses who had worked less than five years found that new nurses felt overwhelmed and experienced emotional shock during the transition from being a nursing student to a new nurse on the floor. They also felt as if they were inadequately prepared for managing burnout and mental health challenges that came with the job.
This is why healthcare facilities must establish standardized transition programs that can help new nurses mentally and physically prepare for the challenges they’ll face on the nursing floor, allowing them to garner the support necessary to do their jobs well. When properly implemented, helpful transition-to-practice stress interventions for new nurses can also be acquired in these transition programs.
Coping Strategies New Grads Can Use Immediately
Coping with burnout during nurse orientation isn’t far-fetched, especially when new nurses get stressed, overwhelmed, and anxious about the realities of the profession. To counter burnout at every stage of your nursing journey, consider adopting these evidence-based coping strategies:
· Try meditation. Meditating has many science-backed benefits, including stress and anxiety reduction, which can help new nurses navigate challenging moments at work. Meditation also has many physical health benefits, including decreasing blood pressure, heart rate, and cortisol levels.
· Try journaling. A 2018 study that involved 70 patients with various medical conditions and elevated anxiety symptoms found that those who participated in positive affect journaling (PAJ) activities had decreased mental distress and reduced depressive symptoms and anxiety.
· Spend time in nature. According to a 2018 study, nurses who had the opportunity to spend their breaks in nature-based settings, such as outdoor hospital gardens, experienced reduced levels of emotional exhaustion and were at a reduced risk of burnout in comparison to nurses who took breaks inside the hospital.
· Debrief with colleagues. After experiencing challenging moments at work, talking about it with colleagues via a debriefing can help with emotional regulation and stress reduction. Debriefing, which involves sharing feelings and experiences, can also help new nurses find confidence and validation, as well as gain new perspectives on things, which can help them become more self-aware and resilient.
