Pay attention to what your body wants, whether it’s a soothing candlelit bath, fast food, a walk through nature, or just a good long cry. If you’re an introvert, your self-care might mean taking time alone to reflect, whereas extroverts may gravitate towards groups of trusted friends. As a general practice, set 3 or 4 timers throughout the day as reminders to check in with yourself: Do you need a quick 10-minute walk? A snack?
Self-love is a practice, and you’ll fail at it sometimes. You won’t automatically develop good habits overnight. Paradoxically, feelings of inadequacy are likely to diminish once you surrender to the fact that you aren’t in control of everything!
Loved ones may help in concrete ways—by buying dinner, babysitting, helping to clean—or they may just lend a sympathetic ear. It can feel like weakness to ask for help, but it’s not. Your friends are in your corner. You may find that the expectations you assumed others had of you were imagined, and that you have higher standards for yourself than others do!
Ask yourself what motivates you. Is it fear of not being “good enough”? Burnout often occurs as a result of insecurity that other people will abandon us if we don’t sacrifice our time or energy for them. Burnout is often due to a feeling of lack of control. By understanding where your energy is going, you can regain control of your time. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Once you have reassessed your priorities, make sure your schedule reflects them.
If you’re having trouble leaving work at the office, communicate to your coworkers and boss that you will only be available at certain hours. Don’t be afraid to let people down. As the saying goes, “You have to put on your own oxygen mask before you can put on someone else’s. ”
Instead of ignoring negative self-talk, analyze it. What’s the narrative you have been telling yourself for years? Analyzing your self-thoughts will help you to overcome them. Think about what you would say to a child or a friend who was feeling the way you are. Can you say those things to yourself?
You may find it helpful to wake up a little earlier to make sure you’ve got enough time to move slowly and intentionally into your day. You don’t need to wake up 2 hours earlier instantaneously. If you’re struggling to wake up earlier, start small: wake up 10 minutes early this week, then 20 minutes early next week.
Remember what it was like to be a child. What did you value as a kid? How can you reframe your current reality to reflect your inner child’s passions and playfulness?
Many medical professionals offer telehealth appointments, making doctor’s appointments even easier to stick to.
A cluttered bedroom can also inhibit a good night’s sleep. Cleaning up will make it easier for you to get plenty of rest. You don’t have to go full Marie Kondo, especially if you’re feeling overwhelmed. Focus on a small task at a time, like making your bed, or doing one load of dishes. Or set a timer for 20, 10, or even 5 minutes and do as much cleaning as you can before time runs out. You’ll be surprised at the progress you can make in a few minutes.
If the thought of exercising when you’re burned out is too overwhelming, start slow: tell yourself you’ll exercise for 5 minutes, or even 1 minute. Once that minute is up, you can rest, or keep moving if you feel up to it.
Healthy eating is about feeling empowered and listening to your body. So focus on fueling up with foods you love, not crazy, restrictive diets. [8] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Developing healthy eating habits won’t happen overnight: start small, introducing new foods or habits into your diet bit by bit. Explore new recipes to find foods you enjoy, such as delicious smoothies. Or adapt foods you already love to make them healthier—for instance, try your daily latte with honey instead of cane sugar to reduce anxiety. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
