BURNED OUT
Regulation Strategies
BURNED OUT
Burnout isn’t just about feeling tired—it’s a deep sense of exhaustion, disconnection, and overwhelm that leaves you running on empty. Whether it’s caused by work, relationships, or life’s demands, burnout signals that something in your life needs attention. These strategies are here to help you understand what you’re feeling and take actionable steps to care for yourself and recover.
Journal Prompts for when you’re feeling burned out…
Journaling is a powerful way to process burnout, identify its roots, and uncover small, meaningful changes. Use these prompts to reflect and reset:
Where do you feel this feeling in your body? How does it show up physically for you?
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion.
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s causing this emotion - but dont send it. Just allow yourself to release and move through the feelings.
What specific situations or responsibilities are draining me the most?
If I could press pause on one thing in my life right now, what would it be, and why?
What’s one area of my life where I feel supported? How can I lean more toward that support?
When was the last time I felt fully rested or energized? What made that possible?
What’s one small thing I can say no to today to create more space for myself?
Am I holding onto unrealistic expectations of myself or others? How can I adjust them?
How am I prioritizing my well-being on a daily basis? What’s one habit I can shift to make myself feel cared for?
What would my day look like if I truly prioritized rest and recovery?
Write down three things that bring you joy or peace. When can you carve out time for one of them this week?
What does success mean to me right now? How can I redefine it to better align with what I need?
What needs or values are being threatened or fulfilled by this emotion? Explore the deeper needs, desires, or values that may be underlying the emotion you are experiencing.
How does this emotion align with your values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
What actions or steps could I take that would help me feel more at peace right now?
What advice would you give a friend or family member who is struggling with burn out? How can you offer yourself the same compassion?
For professional success …
Set Boundaries to Reclaim Your Energy
What it is: Burnout often stems from blurred boundaries, especially in work. Setting clear limits helps you protect your energy and focus on what matters most.
How to practice: Review your workload and identify tasks or commitments that feel unsustainable. Start saying no to things that aren’t urgent or aligned with your goals. For ongoing obligations, communicate your limits clearly and respectfully—for example, “I can deliver this by X date, but I’ll need support with Y to make that possible.”
To fuel personal growth and success …
Lean Into “No”
Why it works: Every time you say yes to something, you’re saying no to something else—often your own needs.
How to practice: Practice saying no to new commitments or extra work, even temporarily. Use phrases like, “I can’t take that on right now” or “Let me think about it.”
Create a “Recovery Plan”
Why it works: Burnout thrives when you feel stuck. Having a plan gives you clarity and a sense of control.
How to practice: Write down three small, actionable steps to lighten your load. Examples: “Delegate one task,” “Take a 10-minute walk daily,” or “Schedule a mental health day.”
Celebrate Yourself Celebrate Yourself: Burnout skews your perception, making it hard to recognize your efforts. Celebrating achievements boosts morale, reinforces progress, and maintains motivation levels.
How to practice: At the end of each day, write down one thing you accomplished, no matter how small. Celebrate it as evidence that you’re moving forward.
Explore the benefits and discover tips for practicing HERE.
Schedule Non-Negotiable Rest
Why it works: Rest isn’t optional; it’s essential. Treat it like an appointment you can’t miss.
How to practice: Block out time on your calendar for rest, whether it’s a nap, an early bedtime, or time to unplug from screens. Treat this time with the same respect you would for a meeting.
Do something you love: Burnout drains your joy and focus. Reconnecting with something that excites or soothes you can remind you of what matters.
How to practice: Dedicate time to an activity you genuinely enjoy—reading, gardening, painting, or even listening to your favorite music. Let yourself fully immerse in the moment.
Breathing Exercises…
4-7-8 Breathing
Why it works: This technique is effective for calming the nervous system and reducing the stress and exhaustion that often come with burnout. It helps reset your body’s response to overwhelm, making it easier to regain a sense of clarity and calm.
How to practice:
Inhale quietly through your nose for a count of 4 seconds.
Hold your breath for a count of 7 seconds.
Exhale completely through your mouth for a count of 8 seconds.
Repeat this cycle 3-4 times, focusing on your breath and allowing your body to relax with each exhale.
Explore more Mindful Breathing techniques to reduce the intensity of an emotion and regain a sense of control and calm HERE.