From Burnout to Balance: Healing Strategies for the Exhausted - Episode 19

Feeling drained? You’re not alone! Millions of us experience burnout at some point in our lives. Sometimes it lasts for a short season, and for some people it becomes a chronic problem. Here are three effective ways to replenish your emotional well-being when in the middle of burnout and exhaustion:

1. Carve Out Time for Yourself: Taking time for personal rest and rejuvenation is not a luxury but a necessity! Just 10 minutes a few times a day can make a big difference. If it helps, schedule time in your calendar for a “meeting with yourself.”  You can use this precious time for soothing activities like savoring a cup of tea, getting some fresh air, reading a good book, or just lying down without distractions. The key is to give your body and brain time to relax.

2. Commit to Better Health: Prioritizing your physical health can help manage stress-induced burnout. 

  • Regular exercise, around 22 minutes per day, can help release important chemicals that help regulate mood, sleep, and many critical body systems. 
  • A balanced diet consisting of unprocessed foods like vegetables, fruits, lean proteins, and healthy fats is recommended for good health & longevity. Eating lots of junk food (usually full of sugar, salt, and unhealthy saturated fat) might feel good in the short-term, but it can actually contribute to chronic stress, fatigue, depression, and anxiety.
  • Quality sleep (7-9 hours per night) with a consistent schedule and a calming pre-sleep routine helps your body repair and recharge. Getting quality sleep is one of the best ways to support your overall well-being.
3. Surround Yourself with Comfort: Our Danish brothers and sisters have a concept called "hygge," which is all about cozy comfort that brings happiness and contentment. Curate an environment filled with cherished activities, people, and objects that foster a sense of peace. Lighting a candle, curling up under your favorite blanket, or turning on a soothing playlist can help promote much-needed relaxation and counteract stress.

It’s all about engaging the senses to promote relaxation and rejuvenation. Be kind to yourself. Feed your soul and fill your cup, so you can continue being there for the important people in your life!



Godman, H. (2023). Pouring from an empty cup? Three ways to refill emotionally. Retrieved from

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