Dr Sunil Kumar, MBBS MRCA FCAI FRSA FBSLM DipIBLM
Lifestyle Medicine Physician Burnout Reset Expert | FY1 Programme Director | Council Member, RSM / Executive Health Coach / Anaesthetist
Let’s be honest, burnout isn’t some abstract concept we read about in journals anymore. It’s the crushing weight you feel on a Sunday evening, dreading Monday’s ward round. It’s snapping at your registrar when they ask a perfectly reasonable question. It feels like you’re running on empty, yet you’re somehow expected to keep going.
Nearly half of us doctors are experiencing this right now, and the situation is worsening across the NHS.
The Reality Check
The 2024 NHS Staff Survey painted a grim picture: 30% of staff feel burnt out “often or always.” More than 40% of us are falling ill because of work stress. The GMC found that 66% of junior doctors are at high or moderate risk of burnout in 2023—the worst figures since they started keeping track. If you’re in A&E or anaesthetics, you’ll know these numbers feel about right.
As Indian-origin doctors, we make up the largest non-UK group in the NHS—over 8% of all doctors. We’re absolutely vital to keeping the health service running. But our experience with burnout carries some unique challenges that we rarely talk about openly.
The Cultural Weight We Carry
Many of us grew up hearing “beta, doctors don’t complain” or “our family sacrificed everything for your education.” These aren’t just phrases—they’re deeply embedded expectations that we soldier on, no matter what. The idea of admitting we’re struggling. That feels like letting everyone down.
Add to this the mental health stigma that’s still very real in our communities. How do you tell your mum you’re seeing a counsellor when she’s spent years boasting to the neighbours about her doctor child?
Then there’s the workplace reality. The BMA’s 2022 report on racism in medicine found that 75% of ethnic minority doctors face discrimination at work. Whether it’s colleagues questioning your accent, patients asking if you’re “properly qualified,” or being passed over for opportunities, these daily microaggressions pile up. They’re exhausting in ways that are hard to articulate but impossible to ignore.
Why This Matters So Much
Burnt-out doctors make more mistakes. We’re grumpier with patients. We’re more likely to cut our hours or leave clinical work altogether, and frankly, who can blame us? Already, 19% of UK doctors are reducing their hours, and 41% are saying no to extra shifts.
But beyond the system impacts, burnout attacks who we are at our core. It steals the joy from helping people get better. It makes you question why you ever wanted to be a doctor in the first place. For many of us, it also strains our roles at home, as children caring for ageing parents, as partners, as people trying to maintain our cultural and spiritual connections.
The PREP™ Framework: A Way Forward
After years of working with burnt-out doctors and facing my struggles, I developed something called the PREP™ Framework. It’s not about working harder, it’s about working differently.
P – Prevent: Start noticing the warning signs before you’re completely knackered. Maybe it’s checking your phone obsessively or snapping at the ward clerk. Learn to say no sometimes yes, even to that consultant who “just needs five minutes.”
R – Rewire: Your nervous system is stuck in overdrive. Time to teach it how to calm down. This might be meditation, breathing exercises, or whatever helps you feel centred. I know it sounds very “wellness blogger,” but the science is solid.
E – Elevate: Remember why you became a doctor? Reconnect with that person. Strengthen your relationships—both at work and at home. Build your emotional intelligence so you can handle the tough days better.
P – Perform: This isn’t about grinding harder. It’s about working sustainably. Time-blocking, understanding your energy patterns, and making decisions that align with your values rather than just your fears.
Making Lifestyle Medicine Work for Us
The six pillars aren’t just theoretical—they’re practical tools that fit our lives:
Nutrition: Those home-cooked dhal and sabzi meals your mum made? They weren’t just delicious they were properly nutritious. Whole foods, plenty of fibre, balanced meals that actually sustain you through a 12-hour shift. And maybe ease up on the seventh cup of tea when you’re already buzzing with stress.
Movement: You don’t need to become a gym fanatic. Twenty minutes of walking, some yoga, a quick game of badminton with mates, whatever gets you moving and ideally enjoying yourself. Many of us grew up playing cricket or football; there’s no shame in rediscovering these for stress relief.
Sleep: I know, I know, easier said than done with on-calls and night shifts. But protecting your sleep when you can isn’t selfish; it’s professional. Your patients deserve a doctor who’s properly rested.
Stress Management: Whether it’s meditation, journaling, prayer, or pranayama (proper breathing), find something that helps reset your mind. These aren’t just ancient practices—they’re evidence-based tools for nervous system regulation.
Relationships: We need people who get it. Maybe it’s other Indian doctors who understand the cultural pressures, faith communities that provide grounding, or simply mates who make you laugh. Don’t underestimate how much good relationships can buffer the tough times.
Avoiding Unhealthy Coping: When everything’s overwhelming, it’s tempting to rely too heavily on alcohol, caffeine, or other quick fixes. Being mindful about these choices helps maintain your energy and mental clarity long-term.
From Silence to Support
We need to stop treating burnout like a personal failing. It’s not about being weak or ungrateful for our opportunities. It’s about recognising that even the strongest people have limits.
As Indian-origin doctors, we often excel at taking care of everyone else. The challenge now is learning to take care of us without feeling guilty about it. This means having honest conversations, seeking support when we need it, and creating cultures where vulnerability isn’t seen as weakness.
A Personal Note
You didn’t study through medical school, survive foundation years, and build your career just to barely get through each day. You came into medicine because you wanted to make a difference, to heal people, to lead.
That mission now includes healing yourself.
Burnout isn’t a character flaw, it’s your body and mind telling you that you’ve been giving more than you can sustain. Let’s honour our heritage not just through relentless hard work, but through wisdom, balance, and self-compassion.
You’re allowed to struggle. You’re allowed to need help. And you’re allowed to prioritise your wellbeing.
Because the NHS needs you, but it needs you healthy, present, and thriving, not just surviving.