Burnout is a beast, isn’t it?
You don’t just wake up one day and say, “Oh, I’m burned out!”
It creeps up on you slowly—until one day, you feel like you’re stuck in quicksand and can’t move. Maybe you’re overwhelmed, mentally drained, or just emotionally tapped out. It’s not a great place to be, but here’s the good news: you can work your way out of it, even if you’re not sure where to start.
The key is to start small.
You’re not expected to fix everything at once! In fact, the first step is just taking care of your basic needs.
Let’s break this down into phases so you can gently find your way back to feeling like yourself again.
Healing isn’t a straight line, and it’s important to remember that small steps forward are still steps in the right direction.
Your Burnout Self-Care Routine: 5 Small Steps to Get You Back
Phase 1: Rest and Reset (The Foundation)
Before you tackle anything big, you’ve got to focus on the basics.
Think of this phase as laying the foundation of your recovery. It’s about allowing yourself to rest and regain some energy before you take on the world again.
Sleep, Sleep, Sleep
If there’s one thing you should prioritize right now, it’s sleep.
Your brain and body need to heal, and sleep is the most natural way to do it.
- Set a bedtime and stick to it.
- Aim for at least 7-9 hours of sleep, even if you don’t feel like it’s “enough.”
The trick is consistency.
If you’re having trouble sleeping, try simple sleep hygiene tips: darken your room, cut off screen time at least an hour before bed, and try calming activities like reading or listening to soothing music before you doze off.
Revenge Sleep Procrastination: What it is and How to Stop it
Eat Mood-Boosting Foods
Eating well can feel impossible when you’re burned out.
You might not have the energy to cook a full-blown meal, but small, nourishing bites are enough. Try adding foods that boost your mood and energy—think leafy greens, berries, nuts, seeds, and fish rich in Omega-3.
Don’t pressure yourself to go on a health kick—just focus on giving your body what it needs to function, not what society tells you is “perfect.”
Hydrate Like It’s Your Job
It’s basic, but often forgotten: water is life.
Being even a little dehydrated makes fatigue and brain fog worse. Start with a glass in the morning and keep a bottle by your side throughout the day. Simple, but surprisingly effective.
Gentle Movement (When You Can)
No one’s asking you to run a marathon here.
But light movement can help your body loosen up and shake off some tension.
Start with something simple:
- a five-minute stretch
- a slow walk around the block
- even just moving your body in bed
It’s not about exercise—it’s about gently reminding your body that it’s still alive and capable.
Phase 2: Mental Clarity and Emotional Support (Easing the Load)
Once you’re feeling a bit more rested, it’s time to focus on your mental and emotional health.
This phase is all about clearing out some of the mental clutter and finding ways to release the emotional weight that’s been dragging you down.
Journaling to Clear the Fog
Grab a notebook, a piece of paper, or even your phone.
Start by writing down whatever comes to mind. Don’t censor yourself, don’t try to be poetic—just get it out.
If you’re stuck, try prompts like,
- “What is weighing me down today?”
- “What do I wish I could say no to right now?”
Sometimes, just seeing your thoughts on paper can help you untangle them and feel a little lighter.
Set Boundaries Like a Boss
Burnout often comes from giving too much for too long.
It’s time to start saying no—even to things you feel you “should” be doing. Begin with small boundaries, like limiting how much time you spend responding to texts or emails.
Protect your energy like it’s precious (because it is).
Limit Your Screen Time
It’s so easy to get sucked into the endless scroll, but honestly, social media and news can drain you further.
Put your phone away for a bit, maybe just in the evening, and notice how much lighter you feel. It’s okay to disconnect from the noise.
Reach Out to a Friend
Talking things out with someone you trust can help you feel less alone.
You don’t need advice or solutions—just someone who will listen without judgment. If you can, share what’s on your mind with a close friend, or if needed, reach out to a counselor or therapist.
Burnout isn’t something you have to navigate alone.
Phase 3: Find Small Moments of Joy and Calm (Rekindling the Spirit)
Now that you’ve done some of the groundwork, it’s time to invite a little joy back into your life.
It doesn’t have to be big or grand. Little things matter.
Rediscover a Soothing Hobby
Think of something low-key that used to bring you joy, even if you haven’t done it in years.
Maybe it’s coloring, knitting, baking, or even just taking a slow walk in nature. No pressure to do it “well” or turn it into a side hustle. This is just for you.
Try Mindfulness or Meditation
Before you roll your eyes, hear me out: you don’t need to become a meditation master overnight.
- Start with just 5 minutes.
- Sit somewhere quiet, close your eyes, and breathe deeply.
- Focus on your breath, and let your thoughts drift by like clouds.
It’s a simple way to calm your nervous system, especially when everything feels like too much!
Let Go of the “Shoulds”
One of the hardest things to do is release the guilt.
You don’t have to be doing anything “productive” right now. Your only job is to rest and recover. Let go of what you think you should be doing and give yourself permission to just be for a while.
Phase 4: Slowly Rebuild (When You’re Ready)
When you start to feel a little more like yourself, you might be tempted to jump back into your usual routine.
Don’t.
Take it slow. This phase is about gently reintroducing structure—without overwhelming yourself again.
Start Small with Routine
Don’t feel like you have to dive right back into your full schedule.
Maybe just focus on one or two tasks a day, and don’t worry about being perfect. You can gradually pick up the pace, but only when you feel ready.
Use Time-Blocking to Manage Energy
Rather than tackling everything all at once, try time-blocking.
Dedicate specific parts of your day to certain tasks, and build in breaks. Alternating between work and rest can help you stay balanced without burning out again.
Keep Protecting Your Boundaries
Remember those boundaries you set earlier?
Keep them in place. Even as you recover, it’s important to protect your time and energy. You’ve learned what it feels like to give too much—don’t let yourself fall into that trap again.
Phase 5: Maintaining Your Well-Being (Long-Term Care)
The last phase is about creating a sustainable routine that helps prevent burnout from returning.
It’s less about healing and more about maintaining your well-being.
Check in with Yourself Regularly
Every week or month, take a moment to assess how you’re feeling.
- Are you feeling stressed?
- Overwhelmed?
Adjust your routine before burnout creeps back in.
Keep Prioritizing Your Basics
Good sleep, nutrition, movement, and boundaries aren’t just for the recovery phase—they’re lifelong practices. Keep them at the center of your routine to stay balanced.
Celebrate Your Progress
Don’t forget to give yourself credit for the hard work you’ve done!
Even small steps are worth celebrating. Burnout recovery is a journey, and every bit of progress matters.
Your Burnout Self-Care Routine: Be Kind to Yourself
Burnout recovery isn’t a race—it’s more like a journey, one that requires patience, self-compassion, and time.
There will be days when you feel like you’re making progress, and others where it feels like you’ve taken a few steps back. That’s okay.
Healing isn’t a straight line, and it’s important to remember that small steps forward are still steps in the right direction.
You’re not expected to have it all figured out immediately. It’s perfectly fine, even necessary, to slow down and take breaks along the way.
Give yourself permission to rest when you need it.
Celebrate the little victories, like finally getting a good night’s sleep or enjoying a quiet moment in your day. Don’t be too hard on yourself if things don’t go as planned—setbacks are part of the process, but they don’t define your progress.
It’s easy to focus on where you think you should be or what others are doing, but your journey is your own. Be kind to yourself in every phase, especially during the tough moments!
Photo by Marcus Aurelius
