A Proven Formula to Reduce Burnout With Dr. Shanika Esparaz

Burnout is something so many of us in medicine face, but it can be challenging to recognize its symptoms. It’s not just about being tired or overworked—it’s a deeper sense of exhaustion, like you’re running on empty and questioning everything you’ve worked so hard for. That was me three years ago.  

For those who don’t know me, I’m Shanika, a retina specialist, mom, and practice owner. I spent years achieving everything I thought I needed to be “successful”—from Northwestern undergrad to med school at Wright State, then training in ophthalmology at Boston University. But even with all the accomplishments, I hit a wall.  

The breaking point came when my nanny intentionally harmed my 2-year-old daughter while I was at the seemingly "highest point" of my ophthalmology career—and the highest point of my burnout. That moment was a gut punch. I realized I couldn’t keep living in survival mode. My family deserved better, and honestly, so did I.  

That moment forced me to stop and ask, “What am I doing? Why am I doing it this way?” For the first time, I started to rethink what my life and career could look like. I dove into Lifestyle Medicine, became board-certified, and added health and wellness coaching to my skillset. Selfishly, the extra training I did was for me—to help me feel better. Ironically, I now teach my clients that working through burnout takes a degree of selfishness we’re not used to.  

Learning to prioritize my well-being felt foreign at first. As physicians, we’re taught to always put our patients first, but no one tells you that constantly ignoring your own needs will catch up to you. When I started focusing on my health, setting boundaries, and even letting go of certain career pressures (like stepping back from cataract surgery), I realized something powerful: I could still be an amazing doctor and mom without running myself into the ground.  

Now, I’m passionate about helping other women in medicine do the same—to go from just surviving to truly thriving. Burnout doesn’t just affect us; it impacts our patients, our families, and the future of healthcare. And the solution isn’t “work harder” or “just push through.” It’s about making intentional changes, shifting your mindset, and giving yourself permission to live differently.  

Burnout is real, but it doesn’t have to define us. If you’re feeling the weight of it, know you’re not alone. There’s a way forward, and it starts with prioritizing you.  

Now, a I'm going to share with you a proven formula to help you start reducing your burnout.

It's important to understand that eighty percent of our burnout as women in medicine is due to factors outside our control—the healthcare system, poor insurance reimbursement, declining administrative support, and increasing patient care demands. The remaining 20 percent is due to intrinsic factors like perfectionism, imposter syndrome, loss of confidence, and lack of boundaries.  

This means we can improve burnout by focusing on what’s within our control. I tell my clients: take control of your “20 percent.”  

Here’s how to start. Pick one of the following areas and make it your focus for the next four weeks: perfectionism, imposter syndrome, compassion fatigue, or boundaries.  

Once you’ve chosen your focus, start paying attention to the thoughts that arise in your mind.  

For perfectionism, notice overly critical thoughts, like believing nothing is ever good enough. Pause when you feel these thoughts creeping in, take a deep breath, and say to yourself, “Done is better than perfect. Progress matters more than perfection.”  

If imposter syndrome is your focus, pay attention to low-confidence thoughts, such as doubting your abilities or feeling like a fraud. When you catch these thoughts, pause and acknowledge the self-doubt. Then repeat, “I am qualified. My work makes a difference, and I deserve to be here.”  

For boundary issues, notice when you’re overextending yourself or offering to do more than necessary to prove your worth. Pause before saying yes to something and ask yourself, “Does this align with my priorities?” Practice saying, “Thank you, but I can’t take that on right now.”  

If compassion fatigue is what you’re working on, notice when you’re feeling emotionally drained from constantly giving to others without refilling your own cup. Pause and take a moment to reflect on what you need. Affirm, “I can only give my best care when I care for myself first.”  

Repeat these steps regularly to rewire your mindset and reduce burnout. Through consistent mindset work, you’ll feel better and take control of your “20 percent.”

For me, focusing on my “20 percent” has allowed me to still enjoy practicing medicine but on my own terms. I’ve negotiated my worth, secured a great part-time salary with a flexible work schedule, taken a leap of faith in myself, and explored other passions outside of ophthalmology.  

You can do this too. It starts with focusing on what you can control and giving yourself the space to grow. Cheers to your health and well-being!

Dr. Shanika Esparaz, M.D., is a double board-certified Ophthalmology and Lifestyle Medicine Specialist as well as a certified health and wellbeing coach. Raised in Shaker Heights, Ohio, she graduated from Northwestern University and Wright State Boonshoft School of Medicine. Her medical journey includes completing her Ophthalmology residency and Medical Retina fellowship at Boston University. She leads the retina service at Northeast Ohio Eye Surgeons and holds the position of clinical associate professor of surgery at NEOMED. 

Dr. Esparaz is the founder and CEO of Envision Your Wellness, a coaching practice dedicated to enhancing women’s healthcare experiences. She specializes in burnout coaching for women through the lens of Lifestyle Medicine, empowering them to improve their physical and mental well-being. Her approach focuses on simple, realistic lifestyle and mindset shifts, helping clients find more joy in both medicine and their personal lives. Dr. Esparaz offers personalized 1:1 coaching and group wellness programs.

Outside of her professional work, she connects with peers on social media and enjoys baking, fitness, hot yoga, tennis, and spending cherished moments with her husband and two daughters in Northeast Ohio.

Website link: https://envisionyourwellness.mykajabi.com