30 Easy Self Care Ideas to Treat Burnout
In this article, we’ll discuss 30 self care ideas to treat burnout, and help you easily implement each into your self care routine. With these self improvement tips, you will be able to manage stress as well as learn healthy, sustainable habits to help you overcome burnout.
Burnout can be the most challenging part of your journey. It can feel like you have the weight of everything and everyone on your shoulders.
This weight can be a huge struggle in trying to get ahead. But the good news is you’re looking for a solution which can be the hardest step to take!
You have the insight and the drive to want to improve on your situation rather than just throwing your hands up.
On the road to burn out
The place where you’re at now is filled with questions of the something better out there. Sometimes we need to remind ourselves why we traveled down the path we chose because it’s easy to forget when we’re frazzled.
Treating your burnout is priority number one and as of right now, you’re teetering into that territory. But you will overcome this! Being content, being happy, takes time and sometimes we need to push aside the stress that we're feeling to see the good in our everyday lives.
I have been there, and I’ve spun around all types of thoughts on how I got to that point. You’re on a very dark path, but you have the strength to overcome this. Sometimes, we need to look at the whole picture and that’s what we’re going to dive into and work on today!
If you’re at the point where you need to step back and get off the path to see, do it! Taking time for yourself to just sort things out is okay and will benefit you way more than you’re telling yourself otherwise.
Everyone needs a recharge after going 100% on 10% battery for so long, and you’re not excluded from that!
When you’re learning what your self care needs are and treating burnout, it’s important to pull yourself back from the situation to uncover what’s at the core of your overwhelm.
Even if it’s just a day to clear the air, allow yourself that time to put your energy into fixing this and finding a solution.
Before we get started, let’s start investigating what’s really going on and the why behind the emotions that you’re feeling. I always find it easier for me to retain and reference from a journal or something handwritten. Opening a blank document on your device works well too!
Handwritten or typed, let’s dive into these questions about what’s going on and how we can fix it.
When you wake up in the morning, what drives you?
Alongside the “I need to get up…” thought, what drives you to do the things you do each and every day? Is it family, is it a quest for knowledge, or something else?
This question is a big question, but that’s okay! Take your time for looking deep within to ask why you’re doing the things that you’re doing.
Sometimes we forget about our why, or maybe we didn’t have a solid why that really resonated or stuck with us. When we build on a shaky foundation, we begin to rumble in other areas of our lives. The why behind your actions and journey, as a whole, fuels you during the hard times.
When you know your why and develop on it, you start to build up immunity to the little aggressors and stress that are leading you to burn out.
So, what happens when the why is unclear? Or maybe it doesn’t suit your lifestyle and future any longer? It’s frustrating, but it’s easy to recover from this. Let’s ask this next clarifying question to find out where to go from here:
If you could control the next 7 days, what would your days look like?
For this question, I drew out 7 boxes in my journal where I filled in line by line, hour by hour what my perfect 7 days looked like. You could do this, or list out Monday, Tuesday, etc. Whichever works best for you.
This question will help reevaluate your time spent. Sometimes over ambition can lead to overbooking ourselves. Monday’s can be completely jam-packed and over scheduled, leading to a burned-out Tuesday. This burned out Tuesday, leads to an over-packed (or equally as burned out) Wednesday.
Be kind to yourself when you’re planning your schedule!
If Monday’s are always up in the air with what’ll be thrown at you, don’t sabotage yourself with other tasks. We can only control our own actions, so preparing ourselves for uncertainty can be the best way to set ourselves up for success.
If your co-worker was going through the same situation, what would you say?
If they came to you with your exact emotions, feelings, and situations, what would you tell them? What if a friend came to you, how would you respond?
Sometimes it’s easier to give ourselves the advice we need when we think of others. In human nature, we’re more willing to give others our honest opinions and advice than we are to ourselves. Avoiding burnout can have a solution best looked at from another perspective.
When you give your advice to your co-worker in the same situation, what do you tell them? Do you stumble to find the right answers, or do you give them actionable items to go off of?
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There’s a lot more posts like this over at the Self Care hub! There’s plenty of articles to help you find real life solutions with results that are tailored to your lifestyle.
Treating Burnout and implementing self care
Now that we have some information to go by, let’s look at the root cause of almost all burnout: overwhelm. Your schedule could be overwhelming, your workload could be overwhelming, or you could be overwhelmed by just not having the right tools. Or sometimes our foundation All of these reasons can be
When you’re not content in your career and spiraling towards burnout, the catalyst to this is usually overwhelm. Either tasks, emotions, or both lead us down a path to true burnout.
Let’s take a look at actionable steps you can take to ease the overwhelm and get you back on track:
Schedule Recovery Time
The most immediate thing you can do you avoid burnout is give yourself planned recovery time in your schedule. Recovery time is just as important as planning your day wisely. This will allow you to step back and not take the stress from the task before into the next.
Stress has a funny way of snowballing if it's not dealt with immediately. Use your recovery time to do something that you want to do, something that you need. Take a coffee break, sit outside, and so on. These small things added through out your day will keep your stress levels in check and help ease that burnout feeling.
During this recovery time, prioritize the your favorite self care ideas to encompass all of your needs to treat your burnout. These can be as simple as sitting outside for 20 minutes to a quick journaling session. The
Ask for help & Find Support
Treating burnout comes in the form of leaning on someone else. Ask your boss, co-workers, even friends and family for things you need help in.
If you’re unsure as to where to even begin with what you need help in, go back to your answer in question 3. Your advice to your co-worker, what did you tell them to do? In those actionable steps, who could help you the most with those.
Having a support system is so important when avoiding burnout. Not only do you get to just release bottled emotions, you get to get the problems out of your head and into real life. When we say things aloud and to others, they have a way of becoming clearer because they become tangible.
Invest in yourself
Sometimes the burnout can come from staleness or not having the right tools for our daily tasks. Either reason calls for investment in yourself.
If you’re feeling stale with your environment, adding in something new can help break up the mundane. For example, if you’re in a corporate workplace and feeling under-utilized, look at skills that can pick up and learn to take on other projects.
Not having the right tools or skills can make work unbearable at times. Looking for courses, classes, or even seminars can help you acquire what you need to break the ignorance-cycle.
SETTING YOURSELF UP FOR SUCCESS
This will be difficult at first, but with any new habit, you have to consciously think about it before it becomes second nature!
When you take on tasks, think about the outcome and how you will get there. Map out what that journey looks like before setting yourself to that goal.
Motivation is a huge part of this foundation, so your journeys towards your goals will become more planned out. However, this will lead to realistic expectations and milestones, where failure is not an option!
Prioritizing your health and wellness
A self care routine can be difficult to implement, especially when you’ve been battling burnout for a long time. We get so wrapped up into an all-or-nothing mindset that we stop practicing being kind to ourselves when we stumble.
When we don’t take care of ourselves, we begin to lose our grip on everything around us. This, in turn, “proves” that we have failed and digs us even deeper into negative spiral.
With self care, starting small can give you the momentum and confidence to recharge yourself and begin to soothe those old wounds of your past.
30 Self Care Ideas to Treat Burnout
1. 20 stretches throughout the day
2. Celebrate small victories and accomplishments
3. Delving into creative hobbies
4. Start a self love journal to explore self discovery
5. Step out of their normal routine to encourage spontaneity
6. Creating a vision board for your personal goals
7. Spending time with family & friends
8. Exploring through meditation
9. Tidy up around your most frequented areas in your house
10. Taking 5 deep breaths in between a tough decision and an equally tough answer
11. Simple meals through out the day to take the stress off of grocery shopping
12. Going out of your way to be kind to others
13. Strike up a small conversation with others while out and about
14. Protect your schedule by prioritizing your important goals
15. Ditch the idea of “should” and what you “should” do
16. Start (or fix!) your morning routine into something that works for you
17. Unfollow or mute toxic people on your social media page
18. A regular yoga routine
19. Going to bed early
20. Unplug for one hour a day
21. Dressing up for a regular day
22. Going to your local art museum for the day
23. Accompany others while going on errands and daily tasks
24. Spending time with and surrounding yourself with people who are enthusiastic and positive
25. Writing a hand-written letter to a friend or family member
26. Going through old journals and emails from other’s
27. Organize your closet and donating old clothes
28. Volunteering at a community fundraiser
29. Take a day trip with a friend you haven’t seen in a while
30. Spend some undivided time with your family outside
Starting A Self Care routine for burnout
If you’re new to self care or unsure of how to begin, there’s a whole article dedicated to starting a self care practice that gives you the fundamentals to begin an uplifting, nurturing routine.
There’s a whole article dedicated to starting a self-care routine that will give you the best tips on how to begin, as well as a free 10-page guide to get you started on the right track to better overall wellness.
What really makes me love self-care is that improving and taking care of myself lets me become a better, more grounded person to take care of others. When you’re happy and healthy, you’re able to spread that happiness far more easily to others.
THE SECRET OF STICKING TO A SELF CARE ROUTINE
Self care is all about you. No if’s, and’s, or but’s, it’s all about you and what works for you. In the list above, you do not have to follow all of them to be successful.
You can pick one, own it, and feel 100x’s better than before you started.
When you’re adding new self care ideas to your routine, ask yourself the most important question of: “how will this make me feel better?” Allow yourself to answer this honestly when you’re adding something to your routine.
If you add in something that you’re only lukewarm to, that feeling of overwhelm that you’re already feeling with feel 10x’s worse than before you started.
When your goal is to stick to a self care routine, look for self care ideas that fit your personality, lifestyle, and schedule. Some ideas take a lot of time and effort, which may not be the best for you right now. And that’s okay!
Self care doesn’t have to be a full day detox, it can be sitting by yourself in silence for 10 minutes. Listen to what your body and mind are leading you too. Sometimes the day’s self care could be going to bed an hour early because you’re tired.
Scheduling and planning are great and help a lot of successful people stick to their goals. But what you don’t need in your self care routine is rigidity and “rule-abiding.” Think of self care as the antidote for the things in your life that are like that.
Self Care Toolkit & Resources
If you’re looking to completely up-level your self care routine, don’t forget to pick up your Self Care Toolkit!
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Within these inclusive worksheets, planners, & guides, you’ll learn how to build your self worth and take better care of yourself each and every day!
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