Kathy, a 48-year-old CEO, once vibrant and driven, now felt utterly depleted. Years of juggling single parenthood and a demanding career had taken their toll. More recently, weight gain and a lack of sleep had her unable to recognize herself.
She lacked joy in her daily life and felt numb even when others around her were filled with joy. Then one morning, even a strong coffee and shower couldn’t shift her into gear. Kathy’s tears wouldn’t stop falling that fateful morning.
As she canceled meetings and reached out for help, Kathy faced a stark reality: She was experiencing burnout. Work-related: daily workload Individual health: physical and mental limitations Personal life: caregiver responsibilities and time constraints In its early stages, burnout manifests as physical exhaustion, increased susceptibility to illness, headaches, poor sleep, or chronic pain. As burnout advances, mental health issues such as depression and anxiety may emerge.
In later stages, these symptoms can be accompanied by substance abuse. 1. Prioritize Self-Care Start with 15 minutes of quiet meditation, focusing on deep breathing and your surroundings.
Spend time in nature, observe animals, or engage in activities that ground you physically. Shifting attention away from mental rumination and toward physical sensations can ground people in the present moment and reduce stress. Do something on your off-time that engages your other senses.
This could be cooking, taking photos while out on a walk, singing, crafts like painting, journaling, or any form of exercise—even stretching. During off-time, stimulate your senses through cooking, photography, singing, crafts, or gentle exercise. These activities can enhance hippocampal function, improving memory and fostering creativity.
2. Be Realistic and Seek Support Boundaries are key; know when to say yes or no! 3. Establish Daily Rituals Splashing water on your face after work or taking a shower.
Changing your outfit between work and rest time. Being still for five or 10 minutes. Listening to soft music (Use headphones to create a quiet space and keep calm.
). Practicing daily gratitude journaling. Note three accomplishments and three things you’re thankful for.
This habit trains your mind to focus on positivity. Studies suggest that doing this for just one week can boost self-esteem for months afterward. Kathy took one positive action at a time and noticed she had significantly clearer thinking and better sleep.
The most impactful thing for her was using time on the weekend to buy and prep healthy meals to eat during the week. Setting a timer to get to bed strictly before 9:30 p.m.
, initially for only a week, let her see the benefits of strong boundaries with her sleep and then apply the rest of the suggestions listed above. Anytime she skipped one of her new rituals, Kathy noticed the signs of burnout creeping back in, but she quickly fixed it and got back on track. With her significant level of responsibilities, she knows it will be an ongoing process of correcting herself when she goes off track, but at least she’s in control of her life again.
.
