5 Simple Steps to Prevent Burnout and Boost Wellness

Hey there, I see you.

If you’re feeling stretched too thin, emotionally drained, or just plain exhausted, I want you to know you’re not alone. Burnout is real, and it’s hitting so many of us harder than ever. But here’s the good news: there are small, practical steps we can take to stop burnout in its tracks and feel like ourselves again. Let’s dive into five simple ways to manage stress and reclaim your energy. I don’t know about you, but I could use an energy boost after the holidays!

Let’s Tackle Burnout Together

Burnout doesn’t happen overnight, and getting back to balance takes time. But by focusing on small, manageable changes, you can start feeling better without adding more to your plate. I’ve been there (still am there), and these strategies work – when used!
Burnout is tough, but you don’t have to face it alone. This guide breaks down five easy, actionable steps to help you reduce stress, regain balance, and feel more like yourself. Who doesn’t want that?
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1. Make Sleep a Priority (Seriously, It Matters)

Let’s be real: sleep is usually the first thing to go when life gets overwhelming. But it’s also one of the most powerful tools we have to recharge. Getting 7-9 hours of good sleep can do wonders for your mood, energy, and ability to handle stress.

Here’s what helps me:

• I stick to the same sleep schedule, even on weekends. (Okay, most weekends!)
• I wind down with a calming routine—reading, journaling, or a cup of tea.
• And yes, I try to stay off my phone before bed—it’s not easy, but it helps. It’s actually one of my goals for 2025!

Check out how journaling can make a difference.
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2. Take Little Breaks (They Add Up)

I know, it feels impossible to pause when there’s so much to do. But even tiny breaks can give your brain and body the reset they need. Research shows micro-breaks improve focus and reduce fatigue.

What works for me:

• A quick stretch every hour.
• Stepping outside for some fresh air—even just 5 minutes.
• Taking a few deep breaths when I feel tension building.
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3. Find Your Mindfulness Groove

Mindfulness isn’t about being perfect; it’s about being present. Even just a few minutes a day can make a huge difference. I’ve found that mindfulness helps me stay grounded, especially when life feels overwhelming. This is something I work on every single day. Some days are better than others – perfectly imperfect!

Here are some ideas to try:

• A short guided meditation (1 minute is better than nothing).
• Focusing on your breath—box breathing is my favorite (breathe in for 4, hold for 4, exhale for 4 and hold for 4…repeat).
• Using a mantra like “I’ve got this” to bring yourself back to center.
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4. Fuel Your Body with Good Stuff

Let’s talk food—because what we eat affects how we feel. I’m not talking about overhauling your diet overnight, but adding in a few heathy foods can really help with mood and energy. Since I quit drinking I notice, I notice how food affects me so much more. If I eat too much sugar, I actually get symptoms very similar to a hangover. And, if I eat simple carbs, I get a headache and feel bloated!

Here are my go-to burnout busters:

• Leafy greens (hello, stress-busting magnesium!).
• Nuts and seeds (email me if you want my seed bread recipe. It’s amazing!)
• Dark chocolate—yes, it’s good for you (in moderation!).

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5. Protect Your Energy with Boundaries

This one’s tough but so important: you can’t pour from an empty cup. Setting boundaries is a form of self-care, and it’s something I’m still working on myself.

Here’s how I do it:

• I say no to things that don’t align with my priorities.
• I let people know what I’m available for—and what I’m not.
• I schedule time for myself, whether it’s yoga, journaling, or just sitting quietly.