How to Manage Feelings of Burnout — At Work, at Home, or Within Yourself
Burnout can creep in quietly or hit you all at once. Whether it stems from a demanding job, a chaotic home life, or simply a persistent sense of emotional exhaustion, burnout isn’t just “being tired” — it’s a state of physical, emotional, and mental depletion.
And it’s incredibly common.
Especially for women juggling multiple roles — as caregivers, professionals, partners, or parents — burnout can feel like you’re carrying too much while running on empty. But here’s the truth: you don’t need to wait until you’re completely overwhelmed to take action. There are ways to recognise, respond to, and recover from burnout with compassion and purpose.
Signs You Might Be Burnt Out
Constant fatigue even after sleep
Feeling detached or emotionally numb
Irritability or short temper
Decreased motivation or productivity
Feeling like even small tasks are overwhelming
Difficulty sleeping or relaxing
Apathy towards things you used to enjoy
If any of these sound familiar, it might be time to pause and reassess.
How to Begin Managing Burnout
1. Acknowledge It Without Guilt
First things first — burnout isn’t weakness. It’s your body and brain waving a red flag. Recognising that you’re burnt out is an act of strength and self-awareness.
2. Create Breathing Space
Even if you can’t take a full break from work or home life, try to carve out small moments of stillness:
10 minutes of deep breathing or meditation
A solo walk outdoors
A “do nothing” coffee break — no phone, no scrolling, just presence
This isn’t laziness. It’s nervous system recovery.
3. Reassess Your Boundaries
Burnout often results from prolonged over-extension. Ask yourself:
What am I saying yes to that I could say no to?
Where am I overcommitting out of obligation, not desire?
What would it feel like to protect my time more fiercely?
Start small. Even saying "no" to one extra task per week can help.
4. Nourish the Basics
When life feels too much, don’t underestimate the power of the basics:
Nutrition: Eat whole, energising foods — not just convenience snacks.
Movement: Gentle exercise can shift your emotional state.
Sleep: Prioritise a consistent wind-down routine and aim for 7–8 hours.
These are the non-negotiables for restoring balance.
5. Talk to Someone
Burnout thrives in silence. Whether it’s a trusted friend, a coach, or a therapist, sharing what you’re going through helps to lessen its grip. Sometimes, just saying “I’m not okay” is the first step to feeling better.
Prevention Is Self-Compassion in Action
You deserve a life that doesn’t feel like survival. At EverWell, I help women understand their bodies, their stress responses, and how to build resilience in real life — not just in theory.
If you’re navigating burnout, I offer supportive 1:1 coaching, walk-and-talk sessions, and personalised lifestyle guidance that meets you where you are.
Let’s work together to shift from burnout to balance — one breath, boundary, and step at a time.
With warmth,
Ellie
Founder, EverWell
