7 Self-Care Practices for

Burnout doesn’t just happen overnight—it creeps in quietly. At first, it looks like skipping breaks, running on caffeine, and pushing “just one more task” onto your plate. But over time, the exhaustion deepens. You feel drained, irritable, and disconnected from the things you once enjoyed. If this sounds familiar, you’re not alone. Burnout has become one of the most common struggles of our fast-paced culture.

The good news? Recovery is possible. With intentional self-care practices, you can begin to refill your cup, restore balance, and rediscover joy in your everyday life. Below are seven powerful self-care strategies designed specifically to help you recover from burnout and protect your mental and emotional well-being.

1. Prioritize Rest and Sleep

Burnout thrives on exhaustion. The most restorative thing you can do for yourself is give your body permission to rest. Aim for 7–9 hours of quality sleep, and consider short naps if your schedule allows. Create a calming bedtime routine—dim the lights, put your phone away, and let your body signal that it’s time to wind down. Sleep is not a luxury; it’s a necessity for recovery.

2. Set Boundaries Around Work

One of the root causes of burnout is overextending yourself. Ask yourself: Where can I say no? Protect your energy by creating clear boundaries between work and personal life. This could mean logging off at a set time each evening, declining extra projects, or carving out tech-free hours. Healthy boundaries are acts of self-preservation, not selfishness.

3. Nourish Your Body with Intention

Food can either fuel or deplete you. During burnout, it’s tempting to rely on quick fixes like sugar, caffeine, or takeout—but these often lead to more crashes. Focus on nutrient-dense meals rich in whole foods, lean proteins, and hydration. Think of every bite as a way of telling your body: I care about you. A balanced diet stabilizes energy levels and supports mental clarity.

4. Reconnect with Joyful Movement

Exercise shouldn’t feel like punishment—it should feel like freedom. Gentle, enjoyable movement such as yoga, stretching, or a walk in nature can do wonders for burnout recovery. Physical activity releases endorphins that lift your mood while also reducing stress hormones. Even 15 minutes of movement each day can restore energy and help you feel grounded again.

5. Practice Mindful Journaling

Burnout often leaves your thoughts tangled and overwhelming. Journaling is a powerful way to clear mental clutter and process emotions. Try prompts like: What is draining me right now? What small shift could lighten my load? Or what would I do today if I were honoring my well-being first? Writing things down helps you release stress and uncover the clarity you need for recovery.

6. Seek Connection and Support

Burnout can make you want to isolate, but healing often happens in community. Reach out to trusted friends, family, or even a therapist. Share what you’re going through instead of carrying it alone. Sometimes simply being heard is the medicine your soul needs. Healthy relationships remind you that you don’t have to fight burnout in silence.

7. Rediscover What Fills Your Soul

When was the last time you did something simply because it brought you joy? Burnout robs us of pleasure, but recovery invites us to reclaim it. Paint, read, garden, play music, or simply sit outside in the sun. Joy doesn’t have to be extravagant—it just has to be yours. Filling your days with small pockets of delight gradually rewires your brain for balance and peace.

Think About It

Burnout recovery isn’t about quick fixes—it’s about rebuilding your relationship with yourself. By prioritizing rest, setting boundaries, and weaving in practices that restore your energy and joy, you’ll begin to rise from burnout with renewed strength. Remember: self-care is not selfish. It’s the foundation for everything else you hope to give to the world.

Start small, choose one practice that resonates with you today, and take the first step toward healing. Your well-being is worth protecting.

Healed & Overflowing podcast on Spotify is a sacred space for women learning to breathe, heal, and rise slowly. Through tender stories, scripture, and soulful reflection, Quinn Ashford reminds us that healing isn’t the end—it’s the overflow. Join the journey of rest, renewal, and living from God’s abundance.