Burnout: 10 ways to prioritise your well-being

The dreadful thing about burning out is that we often get there before realising all the steps that were building us up to that point in the first place. 

You may be in a highly competitive and demanding job, or you may be a parent, single or in a relationship. You may have special needs children or an elderly parent who needs your care and support. You may have a chronic illness yourself that is invisible to others, but means every day tasks are far more taxing than they should be. Whatever it is you are facing in life right now, you might be on the journey to burnout.

Why burnout can be so difficult to recognise

You may be reading this and wondering what makes me so sure you're on that journey, and my answer to that is modern-day living.

Life has become so fast-paced. The cost of living means we have to work more hours than we would holistically like, and modern-day technology means we are less connected with nature and what it means to be human. Being a human being means being connected with the present moment and not a human doing who is constantly on the go. We can all relate to the latter, whilst then former often feels like an out of touch with reality dream. How can we balance both?

We've established we can't drop our responsibilities. We need to let ends meet, and our dependents need us. How about if we remember that we also depend on ourselves? We depend on ourselves to look after that body, mind and soul so we can continue living well, working, providing, taking care of others, but also in order to take care of ourselves because we owe that to ourselves.

Small daily habits that can help prevent burnout

1. Remember to breathe properly

Every single day at least, but ideally every time you remember. Breathe like a baby, which means with your stomach capacity, using deep breathing rather than shallow breathing. Do this before you feel stressed, as it will help prevent anxiety from escalating. 

2. Appreciate yourself every single day

Say out loud or write down at least one thing you value in yourself. Be specific. 

3. Practice gratitude daily

Write down or say one thing you are grateful for every single day, and again, be specific. 

4. Allow yourself to take regular breaks, guilt-free

Even if that is 15 minutes twice a day. Use that time to take a walk in nature if you can, as it is one of the four psychological connectors and truly helps emotional and physical well-being. If you can't go for a walk, do some stretches within that time window. Most importantly, do something that nourishes your soul. It could be reading some of a book you love, journaling or calling a good friend.

5. Stay connected with yourself

Don't ignore physical or emotional pain. As soon as you feel pain, look after yourself. Physical pain? Check in with your GP. If it's emotional difficulties, sometimes a chat with a good friend, supportive partner or caring family member is all you need in that moment.

Sharing a problem helps to ease your burdens. If you're not feeling any better over time, don't wait to feel worse to speak to a counsellor. Counselling and psychotherapy aren't just for severe emotional pain; it's a safe space to be heard and make sense of things. It's self-care.

6. Stay connected with your purpose

We all have a purpose in this life. Are you currently fulfilling this? Is there something that you can include in your life that may give you more meaning? For example, giving back to the community, such as volunteering once a week. 

7. Outsource yourself if it is an option

That may mean asking for help from family and friends. It's OK to ask for help. If this is not an option, are you able to pay a cleaner to help you for a couple of hours, even once a month? You are not failing, you are valuing your health and time. 

8. Treat yourself with compassion

You can treat yourself with compassion, whilst also working on what you would like to change. Approach it as baby steps. It's not all or nothing. One simple change can help. For example, if you want to eat healthier, implement one or two small changes each day. Allow setbacks and keep on pushing forward. 

9. Make time for hobbies

Even if that's one burst of 20 minutes a week. I often encourage my busy clients to bring their hobbies along to the therapy room, if, for example, it's drawing. We often get so busy with everyday demands that we don't make time to do the things we love. If your hobby is conducive to still being fully engaged with the therapeutic process, please bring it along.

10. You don't need to mask to be loved

Those who are true to you will love you as your natural, unfiltered self. It's not just neurodivergent individuals who may mask. Another example of people who may mask are those with invisible illnesses. Sometimes admitting pain or the inability to go ahead with a plan can feel more painful than the pain itself. Behind that may be a fear of rejection or disappointing others. Those who care will understand, so it's OK to say no.

What would you add to this list or take away from it? What has helped you to find rest, purpose and joy in life?