Burnout is a silent threat. It creeps up slowly, often unnoticed and leaves you feeling drained, disconnected, and incapable of functioning at your best. Whether from work, caregiving or personal struggles, burnout can affect your mental, emotional and physical well-being.

If you’re feeling the weight of exhaustion—mentally and physically—it’s time to prioritise self-care. In this post, we’ll explore five simple but effective self-care practices to help you recover from burnout, restore your energy, and regain balance in your life.

1. Set Clear Boundaries
   One of the leading causes of burnout is a lack of boundaries. When you say "yes" to everything, you deplete your energy reserves without leaving time for yourself. Setting clear boundaries helps protect your time, mental health, and well-being.

• Practical Tip: Start small by saying no to things that drain your energy. Whether it’s declining extra work hours or taking a break from social obligations, setting boundaries ensures that you prioritise your needs over others’ demands.
  
  
• How Journaling Can Help: Use journaling to reflect on where you’re overextending yourself. Ask yourself, "Where in my life do I feel overwhelmed or overcommitted? What would it look like to set healthier boundaries?"
  
  2. Prioritise Rest and Sleep
  Burnout often goes hand in hand with sleep deprivation. You can’t heal or recharge if you aren’t getting enough rest. Sleep is vital for your physical recovery, mental clarity, and emotional resilience.
  
  
  • Practical Tip: Establish a calming bedtime routine to help you wind down. Set aside time for rest, avoid late-night screen time and make your bedroom a peaceful sanctuary. Quality sleep will help you wake up feeling more refreshed and capable of handling the day ahead.
    
    
  • How Journaling Can Help: If sleep is elusive, use your journal to release the thoughts that keep you awake. Try writing down any worries, fears, or to-dos that are circling your mind, giving your brain permission to let go before sleep.
    
    

3. Practice Mindfulness and Meditation
   Mindfulness helps you stay present, reduce stress, and create emotional balance. By practicing mindfulness, you can train your mind to focus on the present moment rather than getting lost in worries about the future or the past. Meditation is one of the most powerful ways to cultivate mindfulness, bringing calmness and clarity to an overworked mind.

• Practical Tip: Start with just 5 minutes a day. Sit in a quiet space, close your eyes, and focus on your breath. If your mind starts to wander, gently bring it back to your breath without judgment.
  
  
• How Journalling Can Help: Use mindfulness techniques as part of your journalling practice. Write down your thoughts and feelings without judgment. Reflect on what you’re experiencing in the present moment, creating space for emotional awareness and clarity.

4. Move Your Body
   Physical activity is a great way to combat burnout. Exercise releases endorphins, which improve your mood and energy levels. Moving your body helps clear mental fog, relieve tension, and improve overall well-being.

• Practical Tip: You don’t need an intense workout routine. Start with gentle stretches, yoga or even a daily walk. The goal is to move in a way that feels good for your body, without any pressure or expectations.
  
  
• How Journalling Can Help: After physical activity, use your journal to reflect on how your body feels. Is there any tension you notice? How does movement affect your emotions? Journaling after exercise helps you stay in tune with your body and reinforces the importance of self-care.

5. Embrace Creativity and Play
   Burnout often leaves us feeling disconnected from the things that once brought us joy. Reconnecting with your creative side or engaging in activities that feel fun can bring a sense of balance and lightness back into your life. 

• Practical Tip: Engage in activities that you enjoy, whether it’s drawing, gardening, writing, or dancing. Make space for hobbies that allow you to unwind and reconnect with your inner creativity. You deserve moments of joy.
  
  
• How Journalling Can Help: Use your journal to explore creative ideas. Write about the things that make you feel alive, or brainstorm projects you’ve been putting off. Journaling can help reignite that spark of inspiration, shifting your focus from stress to creativity.
  
  

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  Burnout is not a sign of weakness. It’s a signal that your body and mind need care, rest and attention. By embracing these self-care practices, you can begin the journey of recovery, rebuilding your energy, and nurturing your well-being.
  
  

  Remember: self-care isn’t selfish—it’s essential for your long-term health and happiness. Start small and be consistent. You don’t need to do it all at once. As you take these steps, trust that you’re giving yourself permission to rest, heal, and grow.
  
  

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  Caragh’s Burnout Journal Entry

  Our founder, Caragh, created the Burnout to Balance journal from her own experience of burnout. Here, she shares a glimpse of her journey…

   After a lifetime of complex traumas, many of which I had no chance to process, burnout finally hit me six years after my cancer diagnosis and 13 years into running my business with my partner. It was a time when everything seemed to collide. The business had hit a rough patch, and external pressures were building: a global pandemic, political upheaval, a cost-of-living crisis, and the weight of sudden contract losses.

  For at least four years, I knew I was nearing burnout, but the demands of running the business made it impossible to stop. The constant push kept me going—until it didn’t.

  At the end of 2020, I had had a devastating diagnosis of a cancer recurrence and was offered an experimental, aggressive treatment resulted in hardcore, gruelling, debilitating side effects for six months in 2021.
  
  Just a month after my horrendous side effects finally eased, my mum was rushed into emergency surgery, and due to COVID restrictions, I couldn’t be by her side. Instead, I moved into my parents' home to care for my father, who has dementia. I remained there for six weeks once my mum returned, as she was immobile and needed support. During this time, I worked into the late hours, cared for my parents by day, and tried to spend fleeting moments with my partner on the weekends.

  When I finally returned home to my own space, I was immediately pulled back into the chaos of work. The constant pressure never stopped.

  Then, one day, a small argument with my partner became the tipping point. I couldn't pull myself together. It was the first time I realised I had nothing left—no resilience, no strength. For someone whose identity had been tied to the idea of always being strong, this was crushing. It was the moment I knew I needed help, and so I sought the support of a trauma therapist.

  Even with the support, prioritising self-care felt impossible. Running a business, meeting the demands of employees, and serving clients left little room for myself. But when the business faced a huge setback, it became clear that things had to change. 

  That’s when I took the decision to set aside one Saturday morning each week to focus on my journal. It became my refuge—a space where I could breathe, reflect, and process what was happening in my life. It wasn’t just about putting pen to paper; it was about creating a sacred space for me to regain energy and slowly bring some light back into my life. It was the beginning of reshaping my life to be more aligned with my well-being, and it marked a crucial step in my healing journey.

  This practice of journaling helped me rebuild my resilience—not by pushing harder, but by creating space for healing in a way that was sustainable and nurturing.

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  Feeling burned out? Our Burnout Recovery Journal is here to guide you. Explore our journal for practical tools and prompts that will help you regain clarity, set boundaries, and prioritise your well-being.