Avoid Burn Out Ideas for Self Care

Avoid Burn Out: 23 Free Easy and Valuable Ideas for Your Self-Care

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Know that self-care is never a selfish act.

Self-care is simply good stewardship of the only gift I have, the gift I was put on earth to offer others.”  – Parker J. Palmer.

self care isn't selfish board

What is self-care?

Self-care is the practice of taking time to replenish your spirit, soul, and body.

It is an intentional act to recharge yourself.

First, put on your own oxygen mask before putting it on for others.

“Oh, but I don’t have the time to take care of myself! I have ….. to do!!”

You’re right! You do have a lot on your plate.

That’s why you must take care of yourself.

Or else…

YOU’LL BURN OUT.

Burning out isn’t fun yo.

I experienced burnout out during my first year of working overseas (St Vincent and the Grenadines, November 2019).

There was so much work, but so much play and exploration as well!

Every day, I would start working at 7 am and end by 4 pm, and I’ll be walking down the streets with friends enjoying my time – discover new places to eat, taking photos…

Every single day.

IT WAS FUN UNTIL MY BODY COULDN’T HANDLE IT ANYMORE.

I had to stop working for 1.5 months because my right lung wasn’t operating normally.

Breathing was hard!

I lost approximately 20lbs within a month.

Everything that entered my mouth came back out.

I was in tremendous pain, I couldn’t sleep.

Took 3 sets of antibiotics, went for an X-Ray… oh gosh I thought I had to end my career and fly home for proper treatment.

Thankfully I got better after 1.5 months of resting and could resume working again.

The point is…

DO NOT OVERWORK YOURSELF UNTIL YOUR BODY FORCES YOU TO REST.

avoid burnout overwork stress

That’s the last thing you would want to experience – burnout.

Well, burnout can be in different forms.

What I experienced in St Vincent and the Grenadines was just a physical burnout.

There can also be emotional, mental, and spiritual burnouts.

These kinds of burnouts take longer to heal.

Now we’re (still) in the midst of the global pandemic.

Even though you are working from home, the stress level may increase by two folds!

To make things worse, this period of isolation hasn’t been easy.

There are lots of uncertainties with the system, vaccines, and the virus itself.

Gone are the days of meeting friends, going to the cinema for the latest movie, or workout sessions together.

Although it can be a difficult time, please please please… put systems in place so that you can rest well.

Discover How To Avoid Burn Out, here are some 23 Free Easy and Valuable Ideas for Your Self-Care.

    1.  Let Go of Control/Thoughts of Planning
    2.  Rest + Me time
    3.  Sweat It Out
    4.  Live in the Present
    5.  Journal and Reflect
    6.  Healthy Diet
    7.  Unplug from electronics.
    8.  Enjoy Mother Nature
    9.  Have Grace For Yourself
    10.  Finding Purpose
    11.  Saying NO
    12.  Read a Good Book
    13.  One Woman Karaoke
    14.  Plan Your Dream Vacation
    15.  Try a BOLD Make-Up Look That You Secretly Want To But Wouldn’t.
    16.  Call An Old Friend
    17.  Permission To Binge Watch and Don’t Feel Guilty
    18.  Do Not Watch Or Listen To Too Much Of Media
    19.  Write A List Of 8 Things You Love About Yourself
    20.  Clean Up Social Media
    21.  Declutter A Spot At Home That’s Been Bugging You.
    22.  Long Luxurious Bath
    23.  Enjoy the little things

Ideas for Self-Care, Let’s Go:

1. Let Go of Control/Thoughts of Planning

I love traveling and exploring the world, but I have been home-bound for almost 5 months!

In some parts of the world, borders are starting to open and international flights are being scheduled (and rescheduled, and rescheduled… and hopefully it’ll take off)

Whatever it is, don’t be anxious about not being able to plan. This is a good downtime to enjoy being at home.

let go of control live free self care

2. Rest + Me time

Take a good nap, 20 minutes to 2 hours or more, it’s totally fine.

Learn to set boundaries and limits, not completely cutting off people or your favorite movie series.

How can you give energy when you’re not replenishing yourself?

3. Sweat It Out

The sweat symbolizes the cries of those fats melting away through the victory of discipline.

Have a workout routine: work out daily or every other day as it builds momentum for your body.

Even if you missed working out, have grace for yourself today and do it tomorrow.

Scroll through workout programs that fit best with your body and stick to one program.

I personally enjoy Pilates as it strengthens the core and keeps the body lean (not too bulky).

Resources: Boho Beautiful

sweat it out workout exercise

4. Live in the Present

Do not be anxious about tomorrow, nor live in regrets because of the past.

For you are not the person whom you were yesterday but know that what you do today will affect your tomorrow.

Choose wisely and live fully for today.

Make no room for regrets. Tomorrow is not promised and today is short.

“Yesterday is past, today is a gift, tomorrow is a mystery.” Said Eleanor Roosevelt, the first lady of the United States. (I remembered this statement from Kungfu Panda).

today is a gift kungfu pandaResources: thedailyquotes.com

5. Journal and Reflect

We live in a fast-paced world – many of us want instant gratification.

To relax and care for yourself, you’ll need to pace your life slowly and steadily in moderation.

Just like drinking wine/beer/alcohol, too much of it quickly will make you drunk, and you wouldn’t enjoy the process.

But when the drink is taken slowly and in moderation, you will appreciate its taste.

Meditate and reflect on your day.

Practice gratitude:

  • Write or copy an inspiring quote
  • What are 3 things I am grateful for today?
  • How could I make today better?

journal and reflect self care

6. Healthy Diet

Rich in greens: Fruit + vegetables.

Choose whole food over processed food.

Drink More Water + Lemon, take at least 2L of water per day. (It helps with reducing period pain too!)

Research shows that a healthy diet makes you happier!

Resources: Healthy Diet

7. Unplug from electronics

Most of us are using electronics for e-learning, work, and meetings and the screen hours are being prolonged.

When you’re spending long periods looking at screens, you may experience headaches, eye strain, eye redness, etc. which is called ‘screen fatigue.

Remember to unplug yourself from electronics, no matter how cute the cat video is on Facebook.

8. Enjoy Mother Nature

Watch the sunrise or sunset. Take pleasure in mother nature. No Facebook, Instagram, or photo-taking.

Look at the flowers in the garden. It brings you joy.

Go for a walk around your area, with no specific aim. Delight in breathing in the clean, fresh air.

Enjoy Mother nature self care

9. Give Yourself Grace

Know what season of life you are in.

Do not compare yourself with someone else, you are your own unique person.

Check-in with yourself.

  • How are you feeling today?
  • How much you have grown today from the person you were yesterday?

Do not expect anyone else to understand what you’re going through.

10. Finding Purpose

“In the still of the night, what do you yearn for?” Martha Beck, bestselling author, and Oprah’s go-to life coach says that all humans yearn for the same four things — joy, love, freedom, and peace.

Find out what excites you to jump out of bed in the morning.

What are your gifts and talents?

Take time to list them down and master those skill sets.

Train your mind to focus on the things that matter.

There are too many things that do not matter but take up most of your time, leave these things aside.

If you’re feeling doubtful of yourself read this: How to Feel Enough? 5 Proven Ways To Make You Feel Absolutely Confident!

finding purpose self care cards

11. Saying NO

The truth is that life is multi-faceted.

There are so many aspects of life: Spiritual, mental, physical, social…

I love being remembered and invited for movie nights, hang-out sessions (virtually)…

But sometimes, do you feel drained with all these never-ending parties?

In your heart, you’re secretly saying, “Oh dang, I don’t wanna do this. I just want to sit and do nothing.”

But you replied, “Yes, count me in!”

We’re so accustomed by our cultures to be friendly, be a good and nice person.

But that leaves you living someone else’s life.

I know that friendships and commitments are important, but when will you start living your own life?

When you’re saying yes to something or someone, you’re saying no to yourself.

So, be truthful to yourself by giving yourself that space to breathe.

Give YOURSELF that permission to NOT do anything and everything just because someone else asked you to.

Listen to your heart, what is it saying?

12. Read a Good Book

What’s the book that you’ve been putting on the shelf for forever?

Here are some of my personal favorites:

  • The Last Lecture by Randy Pausch
  • Tuesdays with Morrie by Mitch Albom
  • Chicken Soup for the Soul

child read bible self care

13. One Woman Karaoke

You + Alicia Key’s ‘This girl is on fire’ + in the shower = Your World Tour.

Try out Beyonce’s greatest song hits too!

14. Plan Your Dream Vacation

This is the best time to plan out your dream vacation.

Why? Because travel might still be restricted!

When borders are cleared and things get better, you’ll be all ready to take that vacation!

Find out how I achieved my dream through visualization and 4-steps dream board creation! 

plan your dream vacation self care mission passport

15. Try a BOLD Make-Up Look That You Secretly Want To But Wouldn’t.

Get onto YouTube, take out your beautiful make-up sets and start your creation!

Enjoy the process if you’re still home-bound, no one will judge you.

16. Call An Old Friend

How amazing it is that everything is canceled off?

You can connect with people whom you truly value and love.

The quality of friendships does not equal the length of time spent together, but on the depth and intensity of the friendship itself.

Have you ever had a friend whom you met for only a few months but clicked so much better than a friend whom you’ve known for ages?

Enjoy the relationships and friendships that are still strong even when you’re not able to meet physically.

So, take out your phone and call that special friend, she/he would appreciate it!

call an old friend self care

17. Permission To Binge Watch and Don’t Feel Guilty

Give yourself that permission to watch your favorite shows and do not feel guilty about it.

What are some of your box sets that you really wanted to watch but have not had the chance to?

You can watch movies with your friends together virtually through Netflix Party – hey technology is making life so much easier!

18. Do Not Watch Or Listen To Too Much Of Media

It’s important to know the latest updates about the pandemic including the new rules enforced by local authorities.

There’s only so much that you can absorb at one go.

Do yourself a favor and turn it off when it is too much to handle.

19. Write A List Of 8 Things You Love About Yourself

Start with looking at yourself through a mirror and acknowledging what a strong woman you are.

You’ve been through ups and downs, joyful and sorrowful times, experienced new hellos, and sad goodbyes.

These encounters and adventures have shaped how you view the world from a certain perspective.

Take the time to write down some characteristics that really define who you are.

Embrace yourself.

love yourself self care

20. Clean Up Social Media

Will you unfollow people who aren’t your ‘vibe’?

Honestly, yall, unfollowing people on social media shouldn’t offend them, it is your social media account after all. (But that happens, oh well.)

Know your boundaries, if the people you’re following on social media aren’t helping you to become the best you, let them go.

21. Declutter A Spot At Home That’s Been Bugging You

That pile of clothes, the dirty bathrooms, stacks of boxes, and items that are just there…

If it’s bugging you, it must go.

Take 30 minutes or as much time as you need to declutter that spot.

Clean up your closet. Clothes or dresses that do not bring you joy have to go.

22. Long Luxurious Bath

Learn how to make aromatic bath bombs and indulge yourself with a long luxurious bath.

Turn on your playlist.

Scent up.

Lotion yourself after the bath.

Put on your mask and do your nails.

Pamper yourself. You deserve it, girlfriend.

long luxurious bath self care (1)

23. Enjoy the little things

Enjoy the time being at home by yourself or with family.

Sometimes it can be frustrating if you do not have your personal space.

Learn to draw boundaries to be efficient at work and to enjoy family time together.

If you enjoy baking/cooking/gardening, just do it.

baking self care

Whatever it is, you make the best out of the current situation, whatever that might be for you.

Accept the situation as what it is, do not look at it worse, nor better than what it actually is.

Things will get easier.

Appreciate this enforced downtime to pamper yourselves to create and grow a better YOU.

Enjoy the progress of accepting yourself, living intentionally, and building your best life.

Start now! Choose a few ideas of self-care to carry out today.

Share your thoughts on the comments below:

  1. What’s one idea of self-care will you implement today?
  2. What are some of your favorite self-care ideas?

Read Next:

How to Increase Productivity? 8 (Realistic) Morning Routines to Own Your Day

How to Feel Enough? 5 Proven Ways To Make You Feel Absolutely Confident

4 Steps Vision Board Creation That Works [Everything You Need To Know]

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