Reaching into the Mental Toolbox: Self-Care for Burnout

Burnout can happen to anyone. When responsibilities pile up and you do not have enough capacity to recover before the next big one, or you are in a loop of continuous stress, burnout can lead to physical and mental issues. If you are in a season of chaos and overwhelming responsibilities, reach into your mental health toolbox and learn more about self-care for burnout.

Signs of Burnout

Burnout can happen to caregivers, employees, small business owners, parents, and students. Anyone with no time to fully rest and recover can experience the symptoms of burnout. The important thing is to take note of how your body responds to chronic stress before it makes you sick so that you can counter it with self-care for burnout.

• Tiredness and fatigue – a weariness that doesn’t go away after you sleep.
• Anger or irritability – short-fused and agitated with the world.
• Feelings of dread – for some, it could be the Sunday-night dread, leading to a new week.
• Trouble concentrating – unable to concentrate or focus on tasks, and often forgetful.
• Headaches – frequent headaches that may worsen with other medical conditions.
• Unexplained body aches – tense muscles or stress-induced digestive problems.
• Sleep issues – sleeping too much or not enough, but still feeling tired.
• Anxiety and depression – increased risk of developing anxiety and depression, or symptoms may worsen.

Not everyone in burnout will experience all of these signs. Speak to your primary care physician or a counselor if you suspect your stress has led to burnout.

Self-Care for Burnout: Tips

If you feel that you are stuck in a loop of never-ending responsibilities, you need a Plan B. Think of your mental health toolbox as an effective storehouse of self-care tips. Pull these suggestions out when you need them, choose the ones that work for you, and forget the rest. Add your own, or those your doctor or counselor suggests. Make these a part of your daily routine to counteract burnout.

Ask Yourself the Big Question

Before you start gathering self-care for burnout tips, ask yourself the big question: What did I give up or stop doing that I enjoyed because life got hard? Most people drop activities that bring them peace and happiness to take on more responsibilities. But more is not always better. List hobbies, interests, and pursuits that you absolutely love.

Release Tension with Exercise

Endorphins are the natural way to boost mood, ease tension, improve physical health, and regulate emotions. A brisk walk or two short sessions can get your heart pumping enough to release endorphins, serotonin, and dopamine into your system, flooding it with chemicals that leave you feeling more relaxed and happy.

Tap Into Creative Outlets

Tapping into creative outlets is a way to produce soul-nourishing joy and happiness. Each of us has been given some form of creativity by the Creator. Whether you like to write, draw, paint, play an instrument, compose, or build, it’s time to tap into the activities that leave you feeling peaceful.

Categorize Priorities

Categorizing priorities can be difficult. Everyone wants equal access to you, and some things seem urgent when they are not. Categorize your priorities into Urgent and Important, Not Urgent But Important, and Not Urgent and Not Important Right Now.

Some matters feel urgent only because they are in your face. Learn to categorize them and then act accordingly. Set boundaries, if necessary, as some people may overstate their causes to make them seem more urgent and important than they are.

Decide Where You Need to Let Go

Sometimes we struggle to let go. We may have been honored once for an opportunity, but it’s time to move on, and we’re afraid of letting go, offending someone, or taking a hit to our pride. Decide where you need to let go in this season.

For example, if you are caring for a sick relative, you wouldn’t want to join a new book club or take over a leadership role in an organization. Look at your responsibilities. What can you drop or delegate?

Help is a Call or Click Away

Burnout can happen to anyone and may affect people differently. Self-care for burnout includes ideas to reignite your joy and happiness, physical movement, and seeking treatment when you need it.

Acknowledging when you need help is a strength. Let us help you. Our Christian counseling center is only a call or click away. We connect you with a Christian counselor who will blend psychology and faith to address your needs in every area. Call today to get started.