The Importance of Self-Care in Burnout Recovery: 8 Personal Priorities

Burnout is a state of physical, emotional, and mental exhaustion that can leave you feeling depleted and overwhelmed. While sleep and exercise play crucial roles in recovery, there are many other aspects of self-care that are equally important. This blog therefore explores how prioritising yourself and your well-being is essential, and is step 6 in my burnout recovery series.  

Recognising the Need for Self-Care

Burnout often occurs when we consistently prioritise other responsibilities over our own health and well-being. For many of us, re-prioritisation and shuffling of ourselves further down the list has been a gradual process – focus on children, an unwell loved one, or that crucial work deadline… over weeks and months you lose sight of taking care of you, and just how important you are.

It's crucial to understand that taking care of yourself is not selfish; it's necessary for sustainable productivity and overall life satisfaction.

The following 8 well-being priorities are essential as they support burnout recovery, build resilience and improve overall wellness.

1.      Listen to Your Body

One of the first steps in burnout recovery is learning to tune in to your body's signals. Your body works hard to let you know what you need – and you’ve probably learned to ignore these signals. Over time, this causes you harm, so you need to correct your relationship with your body.  

• Complete a body scan – what is your body telling you? Write it all down

• Pay attention to these signs and take action, rather than pushing through discomfort.

2.      Address Neglected Health Issues

Many individuals experiencing burnout have tended to ignore minor (or sometimes major) health concerns, because they’ve pushed their health down the priority list. Ill health plays a cyclical role with burnout, as it heightens stress levels, and reduces your well-being and energy levels further.

• Schedule overdue medical or dental check-ups

• Address lingering ailments

• Seek treatment for chronic conditions you've been putting off

3.      Nourish Your Body

While diet is often overlooked in burnout recovery, it plays a vital role in restoring energy and mental clarity. Let’s face it, if you have been dealing with so much stress you’ve tipped into burnout, your diet will have been affected – missed meals, junk food, or binge eating due to stress, there will be the need to reflect and restart a proper relationship with food.

• Ensure you are eating three well-balanced meals a day

• Stay hydrated – drink plenty of water

• Wean yourself off ultra-processed foods, excessive caffeine and alcohol – these worsen stress, reduce energy, and have in all likelihood been your go-to’s.

• Practice mindful eating –take the time to enjoy undistracted meals

4.      Prioritise "Me Time"

Carving out time for yourself is not a luxury; it's a necessity – both in burnout recovery and for ongoing resilience. Reflect on what you enjoy doing, and build these things back into your routine:

• Read a book

• Take up a hobby

• Spend time in nature

• Have a long hot bath instead of a super quick shower

• Meet a friend, or go to the spa

• Get your hair cut or a massage

These sorts of me-time activities help reduce stress and reconnect you with your passions.

5.      Set Boundaries

Setting clear boundaries that enable you to place your own well-being at the top of the priority list is essential. It takes conscious effort and clear communication with others to set – and stick – to healthy boundaries.

• Learn to say "no" to additional commitments and create clear boundaries between work and personal life.

• Turn off work notifications outside of work hours

• Delegate tasks when possible – at home, not just at work.

• Communicating your needs clearly

6.      Practice Emotional Self-Care

Burnout often takes a toll on your emotional well-being, so prioritise activities that support your mental health, and ensure you have in place a support network.

• Practice self-compassion: be kind to yourself. Treat yourself with the same kindness you would offer a friend or loved one.

• Seek support: don't hesitate to reach out for help. Connect with friends and family, join a support group, or seek professional help from a therapist, counsellor or coach.

7.      Embed Stress Management Techniques in Your Routine

Developing healthy coping mechanisms is crucial for long-term burnout prevention, and there are several techniques to increase resilience – many of which we’ve explored in previous blogs. Consider:

• Daily mindfulness and meditation

• Journaling to process thoughts and gain clarity.

• Reassess your priorities and goals – what truly matters to you, and how can you alter your commitments in line with these values?

• Celebrate every achievement, no matter how small

8.      Create a Sustainable Routine - and Stick to It

Developing a balanced daily routine can help prevent future burnout and reduce your anticipation of stress - as you have developed a structure that works for you, giving back stability and control. Create a schedule that includes:

• Regular mealtimes

• Dedicated work hours

• Short breaks in the day – for a reset, quick walk, or a few minutes of deep breathing or mindfulness

• Time for relaxation and hobbies

• Social interactions – high quality, undisturbed time with friends and/or family

Conclusion

As Stephen Covey states in his book “The 7 Habits of Highly Effective People”:

We must never become too busy sawing to sharpen the saw.

This quote emphasises the necessity of self-care and renewal, highlighting that taking time for yourself is essential for maintaining effectiveness and avoiding burnout.

Recovery requires a holistic approach to self-care. By prioritising your physical and emotional well-being through the techniques outlined, you can recover from burnout and build resilience against future stress. Remember, taking care of yourself is not selfish - it's essential for living a balanced, fulfilling, and productive life – a blunt saw will take far longer to saw wood than one that has been sharpened.

Start small, be patient with yourself, and gradually incorporate these self-care practices into your daily routine. Your recovery and renewed resilience begins with prioritising yourself.