How to Set Up Self-Care Rituals During Periods of Burnout

Understanding Burnout

Burnout occurs when prolonged stress depletes your physical, mental, or emotional energy.

Common Signs of Burnout:

• Physical Symptoms: Fatigue, headaches, muscle tension, or difficulty sleeping.

• Emotional Symptoms: Irritability, sadness, anxiety, or feeling detached.

• Cognitive Symptoms: Trouble concentrating, decision-making difficulties, or forgetfulness.

• Behavioural Symptoms: Withdrawing from others, procrastinating, or losing interest in activities.

Recognise Your Triggers and Early Warning Signs

Identifying triggers and early signs can help you intervene before burnout worsens.

Practical Steps to Try:

• Reflect on Patterns:

  • What tasks or situations drain you the most?

  • Example: Crowded environments, constant multitasking, or prolonged social interactions.

• Monitor Your Energy Levels:

  • Keep a daily journal of your energy and mood to spot declines.

  • Example: Use a rating system (1–10) to track your energy and stress levels.

Tools to Help:

• Apps like Bearable or Daylio: Track physical and emotional well-being.

• Burnout Resources: The National Autistic Society offers guidance on burnout.

Create a Self-Care Plan for Burnout Recovery

During burnout, focus on gentle, restorative activities that help you recharge.

Practical Steps to Try:

• Prioritise Rest:

  • Take time off work or reduce commitments where possible.

  • Example: Use annual leave or ask for flexible hours.

• Simplify Your Routine:

  • Focus only on essential tasks like eating, sleeping, and taking medication.

  • Example: Postpone non-urgent activities like cleaning or errands.

• Engage in Soothing Activities:

  • Choose activities that feel calming and require minimal effort.

  • Examples:

    • Listening to music or white noise.

    • Watching comforting TV shows.

    • Using sensory tools like a weighted blanket or stress ball.

• Practice Self-Compassion:

  • Speak to yourself kindly, as you would to a friend.

  • Example: “It’s okay to take things slow. I’m doing the best I can.”

Set Up Self-Care Rituals for Burnout Recovery

Morning Ritual:

• Start your day with simple, grounding practices.

  • Drink water or a warm drink.

  • Do gentle stretches or deep breathing.

  • Write or visualise 1–2 small, achievable goals for the day.

Midday Ritual:

• Include breaks to recharge during the day.

  • Spend 5–10 minutes outside for fresh air.

  • Eat nourishing, easy-to-prepare meals or snacks.

  • Use sensory tools for comfort (e.g., fidget toys, aromatherapy).

Evening Ritual:

• Wind down with activities that promote relaxation.

  • Dim lights or use a salt lamp.

  • Take a warm bath or shower if it feels soothing.

  • Read, listen to calming music, or try a mindfulness app like Calm or Headspace.

Build Preventative Self-Care Strategies

Practical Steps to Try:

• Set Boundaries:

  • Learn to say no or delegate tasks to avoid overcommitment.

  • Example: “I can’t do that today, but I could help later this week.”

• Schedule Regular Breaks:

  • Take short breaks throughout the day, even if you’re not feeling stressed.

  • Example: Use the Pomodoro Technique (25 minutes of work, 5 minutes of rest).

• Create a Balanced Routine:

  • Incorporate activities that energise and relax you.

  • Example: Pair challenging tasks with enjoyable ones, like exercising after work.

Adapt Your Environment for Recovery and Prevention

Your environment plays a significant role in managing burnout.

Practical Steps to Try:

• Simplify Your Space:

  • Declutter to create a calm and organised environment.

  • Example: Keep frequently used items within easy reach.

• Use Sensory-Friendly Tools:

  • Noise-cancelling headphones for loud environments.

  • Weighted blankets for calming pressure.

• Minimise Overstimulation:

  • Adjust lighting, reduce background noise, and avoid overwhelming scents.

Seek Support When Needed

Burnout can feel isolating, but support is available.

People Who Can Help:

• Family and Friends: Share how you’re feeling and ask for practical help, like running errands.

• Support Workers: They can help you manage tasks and advocate for adjustments at work or school.

• Therapists or counsellors: Talk about stress and burnout in a safe, supportive space.

UK-Based Resources:

• National Autistic Society (NAS): Provides guidance on burnout and sensory needs. Visit www.autism.org.uk.

• Mind: Offers mental health resources and a helpline. Visit www.mind.org.uk.

• Access to Work (DWP): You may qualify for workplace accommodations or support services.

Use Tools and Apps to Support Self-Care

• Calm or Headspace: For mindfulness and relaxation exercises.

• Bearable: Track symptoms, energy levels, and mood.

• Daylio: Monitor habits and identify patterns to avoid burnout.

• Insight Timer: Access guided meditations and calming music.

Develop a Post-Burnout Plan

Once you start recovering, create a plan to reduce the risk of future burnout.

Practical Steps to Try:

• Reflect on Burnout Triggers:

  • Identify what contributed to burnout and how you can address these factors.

  • Example: If overworking caused burnout, set limits on your work hours.

• Adjust Your Routine:

  • Build more rest and downtime into your schedule.

  • Example: Dedicate evenings to relaxing activities like reading or art.

• Check In with Yourself Regularly:

  • Use journaling or apps to track your energy and mood over time.

Practice Self-Compassion

Recovery takes time and effort. Celebrate small steps and be kind to yourself along the way.

Examples:

• Reward yourself for completing a self-care ritual, like enjoying a favorite snack.

• Acknowledge progress, even if it feels small.

Final Thoughts

By following these steps, using the suggested tools, and reaching out for support when needed, you can create self-care rituals that help you recover from burnout and prevent it in the future.