We are nearing the end of the year, and like most Queens you have probably pushed yourself to reach your goals all year long. Even yet some of you may be keeping up an extraordinary pace whether it be as a working student, single mom, or hustling entrepreneur. I’ll be the first to commend your strength, but I will also share a sentiment you probably have already realized such a pace is not sustainable and burnout is inevitable.
Regardless of your route to burnout, you are in good company and don’t worry this article will give some helpful strategies to restore your energy and regain balance in your life. As a therapist I take special care to renew my energy and soul daily to ensure I am the best therapist possible. However I too experience exhaustion and in addition to helping my clients that struggle with this, I have developed tools to help myself during these times as well. Here are some of my favorite strategies to refill my soul.
1. First, know the signs of burnout.
You can only change what you are aware of, so staying mindful of your own symptoms of burnout is key to reversing exhaustion. Some general signs of burnout include:
- Irritability
- Sleepiness throughout the work day
- Lack of joy in things that usually bring you fulfillment
- Restless nights
- Disturbing dreams
- Increased physical pain and soreness
- Lack of motivation
- Pessimism
As you can see, feeling depleted mirrors many symptoms of depression, and if gone unchecked they can easily spiral into depression. Therefore it is extremely important to confront feelings of exhaustion and deprivation when you notice these signs.
2. Give yourself (and loved ones) a pass.
After you are conscious that you are feeling depleted, it is important to stay mindful of your state of being. When you are feeling irritable, sad, or stressed acknowledge such feelings with compassion for yourself remembering your state of mind and not attributing so much power to your feelings. If we ignore such burnout, we can move through life judging and trying to change ourselves for something that is very temporary. Instead acknowledge your emotional state with love and kindness, and approach such states with a sense of detachment questioning how much of what you feel will go away once you are rejuvenated. This, in and of itself, will lessen the impact of your burnout and help you begin to shift your energy.
3. Take a self-care week (at least).
The worst thing you can do when you need rejuvenation is continue your life at the same pace and expect to feel renewed. And the weekend is simply not enough time to renew your mind, body, and spirit. I propose taking a week to only do what is ABSOLUTELY necessary. That means clearing your schedule of any extraneous tasks that can be pushed back to the next week or so. Take this extra time to replenish, only doing what your mind, body, and soul is craving. Here are some tips:
- Get at least 9 hours of sleep for 7 nights (yes 9! Your body is depleted consistent sleep (with enough time for REM sleep) is the best thing you can do to replenish)
- Wake up early (which means going to bed early to make sure you get those 9 hours) and do something you enjoy before work,
- Practice some form of mindful movement (exercise, yoga, pilates)
- Get present with your soul (meditate, pray, deep conversations with friends)
4. Fortify your self care plan.
After your week of deep restoration, re-evaluate your self-care plan and develop a schedule that works for you. After working to renew yourself, you want to make sure that you prevent future burnout the best you can.
Happy Renewing Queens! Have fun refilling your soul!
