Learn to say no to demands, requests, invitations, and activities that leave you with no time for yourself. Until I learned to say no, and mean it, I was always overloaded by stress.
-Holly Mosier
As a therapist, I feel like I work really hard to have balance and harmony (my word of the year) in all aspects of my life. But I also acknowledge that this is often easier said than done. Sometimes my work-life balance feels off. Sometimes it’s the flow of my week or a particular day, like too much to do one day and too little the next. Some of this is within my control, but so often the struggle is around all the things that are outside of my locus of control. It’s also checking in with myself around if this struggle is an internal one that needs to be processed and released, or and external one that involves others where I many not have a lot of control. What are your thoughts here? Is any of this relatable to you?
Here’s what’s to come in this blog: possible causes of burnout, ways to help lower overwhelm, and wrapping up with self-care ideas when you need time for reflection. Enjoy!
Possible causes of burnout:
- Overwhelm
- Perfectionism and trying to do everything perfectly
- A toxic work place, often from the top down
- No work-life balance
- Heightened stress levels
- Working too many hours, often inside and outside of the home
- Working for a difficult boss
- Not having a supportive partner
- Not having good division of labor at home
- Too much to do and not enough time to do it all
What else would you add here?
Ways to help lower overwhelm:
- Ask for help when you need it (I know, often easier said than done)
- Come up with a daily mantra like “Be still” or “Be here now” to remind you to be in the present moment
- Spend time with loved ones
- Focus on your five senses
- Process your overwhelm with a therapist
- Practice mindfulness and being in the here and now
- Go outside and focus on the beauty all around you
- Do a quiet meditation or listen to a guided one
- Journal about your thoughts and feelings as a way to process and release them
What else would you add to this list?
Here are some self-care ideas when you need time for reflection:
- Process with a therapist
- Take a bath
- Journal about it
- Meditate
- Listen to your favorite music
- Do some gentle yoga stretches
- Go for a walk
- Connect with loved ones
What else whelp you when you need time for reflection in your own life?
If you’re struggling right now, know that you’re not alone. A lot of us are struggling with burnout and overwhelm in our lives today. If you could use more help and support, please reach out to your doctor or a therapist in your area (if you don’t already have one). Know that I’m thinking of you and sending lots of love and support your way!
