At Abbey Watkins, we know how overwhelming life can feel, balancing work, relationships, and the constant demands on your time and energy. Abbey is dedicated to compassionate wellness, offering practical, gentle strategies to help you navigate burnout with kindness and real-world tools.
Burnout is something many women face quietly, especially those balancing work, caregiving, relationships, and the emotional labour of daily life. It’s often misunderstood as simply being “too busy,” but it runs much deeper. Burnout involves feeling emotionally drained, disconnected, and pressured to always over-perform or be the “strong one” for others.
If you’re feeling this way, it’s important to know you’re not broken, and you don’t have to make drastic changes like quitting your job or moving away to heal. Instead, subtle, consistent lifestyle shifts can help you break the burnout cycle gently but effectively.
Here are eight practical and realistic ways to start reclaiming your energy, clarity, and emotional wellbeing today.
Identify Your Burnout Signs
Burnout can look different for everyone, but there are some common signs to watch for:
- Persistent exhaustion, even after rest
- Feeling cynical or detached from work or loved ones
- Brain fog or difficulty concentrating
- Physical symptoms like headaches, digestive issues, or muscle tension
- Loss of motivation or joy in activities you once loved
Recognising these signs is crucial because it helps you acknowledge your experience without guilt or self-blame. This awareness is the foundation of your healing journey.
Calm Your Nervous System Quickly
When you’re burnt out, your nervous system is often stuck in a state of constant stress, fight, flight, or freeze. Helping it to reset is vital for emotional recovery and mental clarity. Try these quick techniques:
- Deep breathing exercises: Try the “4-7-8” method, breathe in for 4 seconds, hold for 7, exhale slowly for 8. Repeat 3-5 times.
- Grounding: Focus on feeling your feet firmly on the ground, or touch an object and notice its texture to bring your attention to the present moment.
- Mindfulness pauses: Take a minute to observe your surroundings without judgement, sights, sounds, smells, to calm your mind.
These small resets can be done anywhere and anytime, providing immediate relief from overwhelm.
Remember, It’s Okay to Say No
Many women feel the pressure to always say “yes”, at work, home, and socially — which can drain your energy over time. It’s important to remind yourself that saying “no” or “not right now” is perfectly okay. Setting gentle boundaries helps protect your wellbeing without guilt.
Here are some simple ways to practise this:
- Use phrases like “I need to focus on my health right now” or “I won’t be able to take that on at the moment.”
- Limit how often you check work emails or messages outside your set hours.
- Share tasks with others when possible, you don’t have to do everything alone.
- Schedule regular downtime and treat it as a non-negotiable appointment.
If you’d like some thoughtful guidance on boundaries and saying no, Nedra Glover Tawwab offers clear, compassionate advice in her article Things to Remember About Boundaries.
Saying no isn’t selfish, it’s a way of caring for yourself so you can show up more fully when it matters most.
Create Small Daily Self-Care Rituals
Self-care doesn’t have to mean luxury spa days or expensive retreats, it’s about consistent, small actions that nurture your mind and body. Some easy rituals include:
- Starting your day with 5 minutes of stretching or gentle movement.
- Drinking a cup of tea or coffee without distractions, savouring the moment.
- Taking a short walk outside to breathe fresh air and reset.
- Writing down one thing you’re grateful for each day.
These mini habits build emotional resilience over time and remind you to care for yourself regularly, even when life feels hectic.
Connect in Ways That Recharge You
Burnout often makes socialising feel draining, but connection is essential for emotional health. Focus on quality over quantity with these ideas:
- Send a quick message or voice note to a close friend or family member.
- Share how you’re really feeling with someone you trust, even just a little bit.
- Spend quiet, comfortable time with loved ones, like watching a show or having tea together without pressure to “perform.”
- Join a small support or interest group where you feel safe and understood.
These connections remind you that you’re not alone and reduce the pressure of always being the strong one.
Challenge Perfectionist Thinking
Perfectionism fuels burnout by creating unrealistic expectations and internal pressure. To shift this mindset:
- Notice when you’re thinking in absolutes, like “I must” or “I have to.”
- Replace harsh self-talk with kinder phrases such as “I’m doing my best” or “It’s okay to make mistakes.”
- Set realistic goals focusing on progress, not perfection.
- Allow yourself to pause or rest without feeling guilty.
Letting go of perfectionism reduces mental clutter and frees you to focus on what really matters.
Choose Nourishing, Stress-Free Foods
What you eat affects how you feel. During burnout, simple, intuitive eating can help support your energy without added stress:
- Drink plenty of water throughout the day.
- Add fruits, vegetables, and whole foods when possible.
- Avoid restrictive diets or complicated meal plans—choose foods you enjoy and that make you feel good.
- Try to eat mindfully, noticing hunger and fullness cues rather than eating out of obligation or habit.
These small nutritional shifts can improve mood and vitality while keeping meals enjoyable and easy.
Get Professional Help When Needed
Burnout can feel overwhelming, and sometimes self-care isn’t enough. Seeking support is a sign of strength:
- Consider therapy or counselling to explore underlying emotional stresses.
- Look into coaching for practical strategies to manage workload and life balance.
- Consult a GP if you experience physical symptoms or severe mental health struggles.
- Reach out to trusted friends or family to help you find resources.
Professional help can guide you safely toward healing and provide tools tailored to your needs.
Support Services and Helplines (UK)
If burnout feels overwhelming or you need someone to talk to, remember that help is available. You don’t have to face it alone. Here are some trusted UK resources offering free, confidential support:
- Mind — A mental health charity providing advice, information, and support for anyone struggling.
Website: mind.org.uk
Helpline: 0300 123 3393 - Samaritans — Available 24/7 for confidential emotional support whenever you need it.
Website: samaritans.org Helpline: 116 123 (free to call) - NHS Mental Health Services — Find local NHS support and services tailored to your needs.
Website: nhs.uk/service-search/mental-health
Reaching out can be one of the strongest steps in your journey to healing and wellbeing.
Conclusion
Burnout is more than just being tired, it’s a complex mix of emotional, physical, and mental exhaustion often worsened by hidden pressures and unrealistic expectations. The good news is, you don’t have to make drastic life changes to start healing. By recognising your signs, calming your nervous system, setting boundaries, and creating small, nurturing habits, you can gradually break free from burnout.
You are not broken, and your experience is valid. Healing is possible, one gentle step at a time.
