Recently, I’ve been visiting my local pharmacy more often. Large numbers of prescriptions are being dispensed every day, patients are being supported with a variety of conditions, and an ever-growing range of services are being provided, alongside extended opening hours being offered to my local community.
This is, of course, a particularly busy time of year with flu season upon us, and many pharmacists are providing vaccinations alongside these other services, often with targets attached.
On top of this, ongoing challenges, such as staffing shortages, rising workloads, and difficult encounters with patients or colleagues, are ever present, and increasing levels of stress and fatigue for pharmacists.
And for many of you, stepping out of the pharmacy during the day may not be possible, making it even harder to take a break and switch off from the pressures of the job, even for just a few moments.
Minority stress and its impact
After connecting with Dr Jayne Love, PDA Organiser and Equalities Lead, I learnt that PDA members often face additional pressures in the form of minority stress.
As highlighted in an article Jayne shared with me from Medical News Today, minority stress is a unique and chronic type of stress that may be experienced by PDA members with protected characteristics. It can arise from experiences like discrimination, prejudice, microaggressions, or the need to conceal aspects of one’s identity.
For example, at the moment, the current societal and political climate is leading to some members experiencing abuse while travelling to and from work or even within their workplace, whether from colleagues or patients.
The article goes on to say that over time, these pressures can take a significant toll on wellbeing, increasing the risk of anxiety and depression.
The link between stress and burnout
I trained under Jayne Morris, the UK’s leading Executive Burnout Coach, to become a certified burnout coach. She defines burnout as the combined effect of internal drivers, such as perfectionism or fear of letting others down, and external stressors, like heavy workloads, staffing shortages, and discrimination. These factors left unchecked can culminate in prolonged stress and lifestyle issues, severely depleting the immune system, impacting on organ systems and ultimately leading to burnout.
Focus on what can you control
While systemic and cultural change is vital, it’s important to start by focusing on what you can control right now. Practising small wellbeing actions consistently can help build emotional resilience and support you in managing stress and overwhelm during the working day. Here are my top 10 tips below.
Mental wellbeing
1. Start with gratitude: notice one thing about yourself, your life, and the world that you’re thankful for.
2. Display positive feedback: pin patient thank-you notes to remind yourself why you became a pharmacist.
Emotional wellbeing
3. Ground yourself: use the 5-4-3-2-1 technique. Notice 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Physical wellbeing
4. Take micro-breaks: take three deep breaths between each task.
5. Stay hydrated: keep water close at hand to prevent fatigue and maintain focus.
6. Stretch regularly: do shoulder rolls, neck stretches, and wrist rotations to relieve tension.
7. Move around: take a short walk around the pharmacy or outside (if you are able to), at least once an hour.
8. Plan your food: prepare healthy lunches and snacks in advance.
Please note, please perform these movements gently and within your range of comfort. If you have any existing injuries or health concerns, or if you feel pain or dizziness, stop immediately and seek appropriate medical advice.
Social and team wellbeing
9. Connect with peers: join the PDA’s Equality, Diversity and Inclusion (EDI) Networks to share experiences and reduce feelings of isolation.
Recognition and progress
10. Celebrate the wins: acknowledge successes, from a grateful patient to handling a challenging situation or simply getting through the day.
How to get started
- Start small: choose one activity, set a phone reminder, and notice how you feel before and afterwards.
- Track your habits: record each time you practice a wellbeing activity.
- Reach out for support: contact the PDA Member Support Centre, your PDA EDI Network, Pharmacist Support, or trusted colleagues if you are facing discrimination, unsafe conditions, or workplace difficulties.
- Work together: Share successes, look out for one another, and advocate for a safe, inclusive workplace.
Your wellbeing matters
Taking care of yourself is essential, especially when your days are often long and your responsibilities are many. You deserve to feel supported, valued, and able to do the work you trained for.
About me
I am a certified burnout coach, and I work with professionals in healthcare, charities, and social purpose organisations to navigate the pressures of mission-driven work. After 18 years working as a fundraiser at Mencap and Oxfam, I retrained as a coach and now help individuals understand their limits, protect their boundaries, and reconnect with their body’s intelligence so they can perform at their best, make a lasting impact, and look after their wellbeing.
Through personalised coaching, I work alongside my clients to help them restore their energy, strengthen their resilience, and manage workplace pressures with greater clarity and confidence so they can work well without burning out.
I’m passionate about sharing science-backed tools and practical strategies that build emotional resilience and self-awareness, empowering my clients to manage stress and overwhelm with greater ease.
By Louisa Daubney, a certified burnout coach and photographed by Dasha Brogden
Learn more
- Minority stress model: What it is and why it is important
- PDA EDI Networks
- Pharmacist Support
- ACTNow
- PDA Unveils Workforce Wellbeing Strategy
- It’s Time to Address Stress: Action plan
- It’s Time to Tackle Bullying in the Workplace
- NHS 5 steps to mental wellbeing
Not yet a PDA member?
If you have not yet joined the PDA, we encourage you to join today and ask your colleagues to do the same.
Membership is FREE to pharmacy students, trainee pharmacists, and for the first three months of being newly qualified.
Read about our key member benefits here.