Self-Care 101: How to Combat Burnout in a World that Never Slows Down
The phrase “self-care” has increasingly grown in popularity these days, especially when describing doing things that generally make us feel good, or things that can help prevent burnout. However, self-care is so much more than just one-time, feel good activities like taking a bubble bath or going shopping. While these “little luxuries” can certainly be one aspect of self-care, it is important to consider ways to create sustainable practices that are more than just short-term solutions—positive activities, behaviors, and coping skills to help support yourself, especially during times of intense chaos or stress.
What is burnout?
Like self-care, burnout is a word you’ve probably heard often. But what exactly is it? Burnout is described as the emotional, mental, and/or physical exhaustion caused by our interaction with our environment, particularly when we’re exposed to repeated or long periods of stress. It can lead to loss of motivation, lack of interest in normal activities, or a prolonged sense of feeling drained and unable to cope. In today’s world, burnout is a common experience, as we are living in an environment that’s constantly demanding our attention. When our lives get busy, we often forget to take care of ourselves, and we can become overwhelmed with our responsibilities—be it through our workplace, family, or other obligations. But it’s important not to dismiss burnout as simply being “stressed out.” While the experience of stress makes everything feel like it’s “too much,” burnout often brings opposite feelings: little motivation, lack of caring, and an overall sense of feeling depleted.
Tips for thinking about self-care and trying to navigate burnout:
1. Think of your energy like a battery. Consider what people, situations, or activities “drain” your battery, versus what “recharges” it. This of course will vary from person to person; being social or spending time with others may feel recharging for some, but may be more exhausting for others. Knowing how you feel in the morning and checking in with yourself throughout the day will give you a better idea of when your battery might be running low. Keeping track or writing down “energy givers” and “energy spenders” can help you gain more awareness of ways to structure your day that contribute to a better sense of balance, plus help to manage or even avoid burnout.
2. Consider where you may need to evaluate opportunities for boundaries in your life. Though there is no such thing as creating a perfect “balance,” think about where in your life you may be taking on more than what you may have capacity for. A good way to notice when or where you need to set boundaries—limits we put on our time, energy, etc.—is to tune into what’s causing high levels of exhaustion or resentment, such as interpersonal relationships or in the workplace. Talking to a counselor can help you figure out how to work on boundary setting, especially if you difficulty with communication or navigating boundaries.
3. Create time to prioritize your goals. It can often be helpful to take stock of what’s really important—what you’re prioritizing in your life, especially at the start of a new season. Reflect on who or what you are currently giving your time to, and who or what you may want to create more space for in the future. For example, if you work at a desk job, a goal to consider might be taking a five-minute break every hour to stretch, or making sure that you take your full lunch break instead of working through it. Creating goals centered on sustainable self-care can significantly help reduce burnout, especially if caring for yourself is something you rarely think about during your day.
4. Engage in a mindfulness activity. There is a plethora of research on the positive effects of mindfulness practices and how it can help reduce stress, anxiety, and depression. Mindfulness—the act of being in the present moment without judgement—can be as simple as doing intentional focused breathing exercises a few times a week to start, such as boxed breathing or diaphragmatic breathing. Being able to practice slowing down and tuning into your body and breath is often an underutilized skill that can help regulate your nervous system and bring you back in tune with yourself.
5. Move your body. Many of us struggle to incorporate any type of movement throughout the day simply due to our busy schedules or sedentary jobs. Physical activity does not always have to be strenuous; going for a short walk or doing light stretching can also have a positive effect on overall mood.
There are many ways to consider how to navigate the effects of burnout. While it can sometimes be difficult to implement changes, especially if you are already feeling depleted, being able to create positive routines and build sustainable healthy coping skills can be a lifeline in not only managing burnout, but also preventing it. Need a little extra support? Contact us here or at info@deepwatermichigan.com or 734.203.0183 ext. 700.
-Emily Weber, LMSW