Taking Time Out: A Necessity, Not a Luxury

Short breaks—even just five minutes—can reset the mind, improve resilience, and prevent burnout (West et al., 2016). In the middle of a hectic shift, stepping away can feel impossible, but I’ve learnt that even a moment of stillness makes a difference. When I need a break from Resus, I sit under the tree by the ambulance bay. The sunrise at the end of a night shift is breathtaking, and just a few deep breaths in that moment change my mindset completely.

Sometimes, taking time out means simply closing my eyes for a few seconds, focusing on my breath, or even leaning against a wall for support. These micro-breaks reset stress levels and bring much-needed clarity. The Calm app provides excellent guided breathing exercises and meditation techniques, which I’ve found incredibly useful in regaining focus during intense shifts.

In his book Atomic Habits, James Clear (2018) discusses how small, consistent changes can lead to long-term improvements. A few minutes of hydration, breathing, or mindful pausing can create a habit that significantly enhances well-being over time.

Prioritising small but impactful self-care habits makes us better clinicians, teammates, and individuals. Your well-being matters—stay hydrated, take breaks, and be kind to yourself.