9 Strategies to Manage Burnout With Self-Compassion

Stress is a normal part of life. However, if you’re feeling physically, mentally and emotionally exhausted all the time, you may be experiencing burnout. Although there’s no overnight cure, showing kindness to yourself can do wonders. Discover how to manage burnout with self-compassion.

Why Self-Compassion Helps With Burnout

Burnout affects your body, mind and the way you treat yourself. It makes you say things like, “I should be stronger” or “Everyone seems to excel at this, why can’t I?” However, you’d never talk to a friend that way. That’s why self-compassion is important — it’s treating yourself with the same kindness you offer your loved ones when they’re feeling down.

Being kind to yourself helps with burnout because:

• It’s motivating: Self-compassion makes you prioritize self-care, which can give you the energy you need to feel better.

• It builds your inner strength: Showing yourself kindness helps you feel more resilient and secure about your capabilities.

• It empowers you: Having self-compassion helps you recognize that you’re human and it’s OK to have limits. 

How to Manage Burnout With Self-Compassion

What a world of difference it makes when you show up kindly for yourself, especially when you’re drained. Discover how to reclaim your energy and overcome burnout with self-compassion.

1. Learn More About Burnout

What does your mental image of burnout look like? Perhaps it’s an overworked person with disheveled hair and dark circles under their eyes. While these might be signs of burnout, there are some lesser-known symptoms. Here are some things that should be addressed before they get worse and affect your well-being:

• Mental exhaustion
• Showing a lack of interest in your job
• Inability to perform your tasks
• Having feelings of helplessness, self-doubt and failure
• Fatigue, body aches and recurring headaches
• Insomnia
• Loss of appetite
• Becoming cynical and resentful

Acknowledging you’re dealing with burnout is the first step toward healing.

2. Practice Mindful Self-Awareness

Mindful self-awareness is the practice of paying attention to what you feel without judgment or distraction. It allows you to notice the early signs of burnout, such as negative thoughts, feelings and physical sensations, before they escalate. You may identify feelings of sadness, irritability or a throbbing headache when you’re exhausted. 

Once you’re aware of your feelings and sensations, you can practice mindful exercises. Mindfulness breathing meditation helps reduce stress and anxiety. Just focus your attention on your breath, inhale slowly, hold it for a while, then exhale. Repeat the steps until you feel better.

3. Say Self-Compassion Affirmations

Living in a society where people tell you to do more and be the best at everything can be challenging. While wanting to do well isn’t a bad thing, it can become a heavy weight to carry when you push yourself too hard. Soften the inner pressure and replace demanding thoughts with gentle affirmations of self-compassion. For example, replace:

• “I’m not good enough” with “I’ll do better next time.”
• “I should be able to handle this” with “I’m allowed to ask for help.”
• “I’m a failure” with “Everyone makes mistakes.”
• “I’m wasting time by resting” with “Rest is essential for my overall health.”
• “I’m not productive enough” with “My worth isn’t measured by my productivity.”

4. Stay Active

Exercise can be incredibly beneficial for managing burnout. A study showed that people who do moderate physical activities can reduce emotional exhaustion and boost personal accomplishment. It lets you spend time away from life and work responsibilities, giving you time to recharge your batteries.

5. Give Yourself Permission to Rest

Modern society treats busyness as a virtue and genuine rest as laziness. However, taking time to relax isn’t being lazy — it’s prioritizing your well-being. Think of rest as just as important as your work requirements. It deserves a place in your schedule, just like any other appointment.

What does true rest look like for you? Is it a short nap that helps you feel refreshed, a weekend spent relaxing on the couch or a warm bath after a long day? Whatever it is, make time for it and set boundaries with the people in your life about how much you are willing to give outside of caring for yourself. 

6. Set Realistic Goals

While SMART goal-setting tools are useful, they don’t always work well when your body is yearning for rest. Start with small, achievable tasks to build momentum. Consider your current workload and personal commitments when setting deadlines, and make room for adjustments if needed. Avoid tackling multiple tasks at once, as it only leads to further burnout.

Pay attention to how you feel while working on your tasks. Write your thoughts in a journal and reflect on what’s working and what needs adjustment. Self-reflection is important, as it helps reduce pressure and reminds you to practice self-compassion.

7. Prioritize Your Hobbies

Hobbies are often pushed aside by the weight of responsibilities. However, this shouldn’t be the case. Your passions can bring a sense of fulfillment, which can be a powerful antidote to your physical and mental exhaustion. Doing a fulfilling activity outside your job gives you a purpose beyond your work. Choose activities you truly enjoy and avoid forcing yourself to do something new or that you dislike, as this may only aggravate burnout. 

8. Eat Nutritious Foods

Eating nutritious foods is a way of respecting your body’s needs despite feeling burned out. Instead of relying on caffeine for an energy boost, opt for stress-busting foods like walnuts, bananas and sweet potatoes. Eating right also contributes to better mental performance, helping you perform better at work. Look for easy-to-prepare recipes that incorporate nourishing ingredients to make healthy eating easier for you. It’s OK to give in to your cravings, but be careful not to overdo it. 

9. Ask for Help

Sometimes, burnout can be too heavy to bear. If you’ve tried this advice but are still not feeling better, or if burnout is affecting your daily life, consider talking to a mental health professional. Treatments may include one-on-one sessions or cognitive behavioral therapy (CBT). Asking for help isn’t a sign of weakness — it’s an act of self-compassion, a recognition that you don’t have to carry this burden alone.

Overcome Burnout Today

Managing burnout with self-compassion means recognizing that you are worthy of kindness. As you cultivate kindness, remember that these practical strategies can lead to your healing. Start small, be patient with yourself and don’t hesitate to ask for help when needed.

Photo by Aziz Acharki on Unsplash

This is a collaborative post supporting our Peace In Peace Out initiative.

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