5 Ways to Come Back from Burnout and into Balance – Gently
Burnout doesn’t always look like total collapse.
Sometimes it’s waking up already tired, snapping at loved ones, or losing the joy for things that light you up. For me, a dead giveaway was an inability to go outdoors at all, let alone climb.
These practices are gentle ways to reconnect with your body, your breath and the natural rhythms you’ve been pulled away from.
1. Rest in a Restorative Pose
The yoga teacher would say that! Pick a pose like reclined butterfly, and get all the way in it.
- Grab all the cushions, bolsters and blankets you can to prop yourself up so your body is completely held by the earth.
- The idea here is that you make no effort to hold this position.
- Use an eye pillow or scarf to gently cover your eyes.
- And simply just rest.
If you’re always on the go, this will feel strange. You can set a timer to tell your wandering mind you won’t be there forever. If your mind does start future planning, worrying just bring it back to your body. You can notice your breath or the floor beneath you.
2. Try a “DO NO THING” Practice
The monastics at Thich Naht Hanh’s Plum Village have a LAZY DAY and I love this idea. One day without expectation and plans. One day to just BE. I’ve started to integrate this into my week as I’d usually find myself worn out even from all the beautiful things I love to do like climbing mountains and surfing. Now I know, to do those things well and work hard I need to allow time for nothing, actually no-thing.
Of course, the old story in me – the one that says I’m only worthy if I’m doing more – didn’t like it. But that’s why it mattered. So it can be uncomfortable, boring even and also very freeing. You don’t have to do a whole day, but you could try just an hour of no screens, no phones, no people, no tasks and no activities.
3. Take a Solo Mini-Break
When I was deep in the burnout zone, I couldn’t even get out of bed. I would even make myself hot drinks in flasks so I didn’t have to tackle the stairs much. Some weeks later I was able to get about but there was not much energy. And that’s when I realised I could take myself out of the house, find somewhere in nature I loved and just be.
So I drove to the beach, sat I the long grass and slept and just watched. The whole world kept spinning and I didn’t have to join in, I could just be.
I often remember the feeling of the sun on my skin that day, sounds of ocean waves, the breeze in my hair and the long grasses that shielded me from view. I felt protected and I felt actually in nature and myself. I had slowed down and was just aware.
So take yourself on a mini break for a few hours. Take a walk or a bus to sit in the park or get lost in an art gallery. No activities. Just somewhere you can sit and be.
4. Connect to Nature
Time in nature heals us. We don’t do it often enough, sitting for long hours in front of devices and screens. Our human bodies were not designed to receive this much stimulation and input.
It’s no wonder we feel so exhausted. Particularly in a world where success is measured not by presence, by each mindful breath we take – but by our output, achievements and accumulated wealth.
So then, take time to root into nature. Literally take your shoes off and get your toes in the dirt, sand or allow your skin to feel the breeze or cold water. The trick is to connect your body to the elements, to earth for just a moment. And to notice. To breathe and be here.
5. Don’t Forget to Breathe
You can use your breath at any time to help you relax and ground you.
- Count your breath and double the length of your exhale.
- So breathe in for four and exhale for a count of eight.
- Or try exhaling audibly to make a sigh and let it all go.
Lengthening the exhale and audible sighs are both signs to your body you’re safe to relax. If you’re always running around, your body gets stuck in fight or flight so you need to bring it into a more relaxed state and both of these help your nervous system out of protection mode.
Try One of these Practices this Week
Notice what shifts, even slightly. And remember coming back to yourself doesn’t have to be dramatic. It can be subtle, gentle and done in a small way each day. Sometimes, it starts with a deep breath and noticing a few blades of grass beneath your feet.
