Balancing Burnout and Duty: Practical Self-Care Strategies for Doctors in India

The medical field in India is changing every day. With growing patient numbers, long working hours, and few breaks, doctors are facing many challenges. The pressure does not end after a shift. It continues in their minds, even when they are home. Many doctors are tired, stressed, and do not feel seen or heard.

Knya, a brand known for making quality medical wear, wanted to know how doctors in India are really doing. A large survey was done, called Knya Vitals: The Report With a Heartbeat. More than 10,000 doctors took part. They shared their thoughts on their work life, mental health, and physical stress. This blog shares what was found and gives easy self-care steps doctors can try.

Click here to explore comfortable lab coats and discover our complete collection of comfortable and stylish medical apparel

Doctors Are Burned Out

The survey showed that many doctors feel burned out. Burnout means a mix of tiredness, no energy, and not feeling connected to work. Some doctors said they feel this way every day. Many said they do not sleep well. Others said they cannot spend time with family or friends.

Some reasons for burnout are:

  • Working for 10–16 hours a day

  • Night duties with no rest

  • Dealing with very sick patients

  • No support in hospitals or clinics

  • No time to eat properly or sit for a break

Mental Fatigue is Real

Mental fatigue is not the same as just being tired. It means the mind feels full, heavy, and slow. Many doctors in the survey said their thinking gets dull after many hours of work. They find it hard to focus. Some forget things easily. Some feel numb and disconnected.

This kind of fatigue builds up day by day. Without care, it can lead to more problems like anxiety, anger, or sadness.

Long Shifts Affect the Body

Doctors do not just use their mind; they use their whole body. Standing in one place for hours, moving from one patient to another, and working through the night affects the body. Many doctors shared they have:

  • Back pain

  • Neck stiffness

  • Eye strain from screens

  • Headaches

  • Weakness

Some said they skip meals or eat very late. Some cannot find time to drink water during their shift. These habits slowly harm the body.

Doctors Are Not Machines

One line repeated by many doctors in the survey was: “We are not machines.” Still, many feel pressure to always work more, take extra shifts, or not show weakness. Some fear being judged if they say they are tired. Others said their seniors or peers do not speak much about self-care.

This culture makes it hard for doctors to take a break. But breaks are not a sign of weakness. They are needed to do the job well.

Ready to explore our amazing scrubs collection? Browse the best here.

Simple Self-Care Strategies

Self-care does not have to be hard. Doctors do not always have hours of free time. But small steps during the day can help the mind and body. Based on what the doctors shared in the Knya Vitals survey, here are some strategies:

1. Take Micro-Breaks

Even 5 minutes to sit, close the eyes, or stretch can give relief. These breaks can be between patients or during paperwork.

2. Eat On Time

Skipping meals causes weakness. Keeping a fruit or protein bar in the coat pocket helps. Knya lab coats have spacious pockets that can hold small snacks easily.

3. Sleep Hygiene

Good sleep is key. Turning off screens before bed, keeping a fixed sleep time, and using blackout curtains can improve sleep quality.

4. Stay Hydrated

Doctors can carry a small water bottle. Drinking water during rounds can prevent headaches and weakness.

5. Stretch Between Shifts

Neck rolls, shoulder shrugs, and back stretches take only a minute but reduce stiffness.

6. Write It Down

Writing thoughts in a notebook after a long day helps clear the mind. It is a way to release what is inside without judgment.

7. Say No When Needed

Taking too many shifts is not always a badge of honor. Saying no is a form of care.

8. Connect With Peers

Talking to fellow doctors or seniors can give support. It reminds doctors they are not alone.

9. Use Comfortable Wear

Knya lab coats and scrubs are made to reduce heat and fit well. Comfortable wear reduces discomfort during long shifts.

10. Ask For Help

If stress becomes too much, speaking to a counselor or mental health expert is a step in the right direction.

Support Starts With Systems

Doctors also shared that self-care is not just personal. Hospitals and clinics must also care. Some shared that there are no break rooms or safe places to rest. Others said there are no counselors on-site.

Healthcare systems can do the following:

  • Give proper break time

  • Arrange mental health talks

  • Limit back-to-back night duties

  • Provide clean places to rest

  • Offer health checkups for staff

Knya’s Effort Through Knya Vitals

Knya did not make this report just to share numbers. The Knya Vitals report gives a voice to doctors. It shows what daily life is really like inside hospitals and clinics. From junior doctors in small towns to residents in big cities, the problems are the same.

Knya listens to what doctors say. That is why Knya designs medical wear that is easy to wear, easy to wash, and lasts long. Knya believes that doctors who care for others must also feel cared for.

Conclusion

Doctors in India work with dedication. But behind the white coat, there are many stories of stress, tiredness, and silence. The Knya Vitals survey gave space for doctors to speak up. Their answers show that burnout and fatigue are not rare. They are real and growing.

Self-care is not about luxury. It is about keeping the body and mind ready to serve others. Doctors can take small steps each day. They can also ask for systems to change. Rest, food, sleep, and comfort are not extras. They are part of the job.

Knya continues to stand by the medical community. By sharing the stories through the Knya Vitals report and by making functional, easy-to-wear lab coats and scrubs, Knya supports the real heroes of healthcare.

FAQ's

What is burnout in doctors?

Burnout is when a doctor feels very tired, low on energy, and less connected to their work.

What are signs of mental fatigue?

Some signs are forgetfulness, slow thinking, and not being able to focus

How long are doctor shifts in India?

Many doctors work 10 to 16 hours a day. Some do night duties too.

Why do doctors face physical pain?

Standing for long hours, no rest, and no movement can cause back pain, neck pain, and weakness

Can small breaks during work help?

Yes. Short breaks help the body and mind to recover during the day.

Is talking to other doctors helpful?

Yes. Talking to peers helps doctors feel supported and not alone.

What kind of clothes do doctors prefer during long shifts?

Doctors prefer clothes that are light, soft, and easy to move in. Knya makes such medical wear.

How can hospitals reduce doctor burnout?

Hospitals can give breaks, limit night shifts, and provide mental health help

Is it okay for doctors to say no to extra work?

Yes. Saying no protects the mind and body from more stress.

What is the aim of the Knya Vitals survey?

The survey aims to show real problems doctors face and share ways to improve their work life