Healthy Strategies for Healthcare Providers to Reduce Reliance on Substances

Healthcare work is demanding. Stress, long hours, and emotional fatigue can build over time. While some may turn to substances to cope, there are healthier, more effective ways to manage stress and protect your well-being.

Why It Matters

Ongoing stress can contribute to:

• burnout
• anxiety
• depression
• Increased risk of substance use disorder

Taking small steps each day can make a big difference.

Quick Stress-Relief Strategies (Use During Your Shift)

✔ Take a “Micro-Break”
Pause for 60–90 seconds. Breathe slowly. Relax your shoulders.

✔ Reset Your Body
Stretch, walk briefly, or use grounding (5 things you see, 4 you feel, etc.).

✔ Stay Hydrated & Nourished
Even small snacks and water can improve focus and energy.

After-Work Reset

✔ Create a Transition Routine
Change clothes, listen to music, or take a few quiet minutes to decompress.

✔ Leave Work at Work (When Possible)
Mentally “close out” your shift before going home.

Healthier Ways to Cope (Instead of Numbing Stress)

• Watch a favorite show or read a book
• Take a shower or bath
• Spend time on a hobby
• Go outside or take a short walk

Tip: You still need time to unwind—choose activities that help you feel better, not worse.

Protect Your Energy

✔ Prioritize Sleep
Aim for a consistent sleep routine, even with shift work.

✔ Set Small Boundaries
Take breaks when you can. Say no to extra demands when overwhelmed.

✔ Stay Connected
Check in with a coworker, friend, or family member.

When to Reach Out

It’s okay to need support. Consider reaching out if you notice:

• Ongoing stress or fatigue  
• Changes in mood or focus
• Feeling overwhelmed or disconnected

Confidential help is available through workplace resources, peer support, or professional services.

Remember

You don’t have to do everything perfectly.
Small, healthy choices each day can make a big difference.

Taking care of yourself helps you continue caring for others.

Confidential assistance is available. If you or someone you know is a licensed healthcare professional and is uncertain if they may be experiencing a substance use disorder, please consider contacting the NE LAP at (800) 851-2336 or (402) 354-8055 to begin the path to recovery.