How to Reclaim Your Energy, Sanity, and Self-Compassion
If you’ve ever found yourself face-down on your living room floor, wondering if you could tap out of the real world for a bit, I’ve got news: you’re not alone. And don’t worry, you’re not lazy—you might just be burnt out. No, really. Burnout isn’t some exclusive club for high-powered CEOs. It’s for moms, students, caregivers, overachievers, multitaskers, and anyone else who’s ever thought, “If I just get this one more thing done, THEN I can rest.” (Spoiler: The “one last thing” never ends.)
Let’s talk stats. Did you know burnout only got a proper definition in 2019?
Yep, according to the World Health Organization (WHO), burnout is now officially “an occupational phenomenon” (because nothing says “I see you, struggling human” like a fancy label).
In fact, it’s so new, it’s not even six years old! The WHO nails down three big burnout markers: energy depletion, cynicism about your work, and reduced professional efficacy. But real talk? Ask anyone who’s ever raised kids, cared for aging parents, or tried to keep a household together if burnout only belongs in the office. They’ll roll their eyes so hard, you’ll hear it.
So, what does burnout look like IRL? Ellyn Schinke, a burnout coach and scientist (she was supposed to be Dr. Ellen, NBD), breaks it down into four types:
Physical Burnout: Exhaustion that sleep can’t fix.
Overwhelm Burnout: Your brain won’t shut off, even when you’re bone-tired (bonus points if you dream about your to-do list).
Emotional Burnout: Feeling unfulfilled, quick to snap, numbing yourself with busyness (or a marathon of reality TV).
Boredom Burnout: Yes, you can burn out simply from not being challenged enough! Raise your hand if you’ve ever checked your phone for the 234th time today.
Now, here’s an eye-opener: burnout isn’t “just” about work. The definition tries to put burnout into a neat little work-shaped box, but that’s like saying you can only get sunburn from lying on a beach. Tell that to a new mom who’s averaging two hours of sleep a night, or to someone juggling work, home, and remembering if they actually fed the dog this morning.
“If I can’t get everything done, I must be failing.”
What if the real problem isn’t that you’re failing, but that you’re expecting yourself to do more than any sane person could accomplish? The fact you’re overwhelmed isn’t a personal shortcoming—it’s a clue that your plate is simply too full (and probably not by choice).
Imagine if we judged Olympic athletes on how well they could run a marathon… while carrying seven bags of groceries and answering work emails. Ridiculous, right? So why do it to ourselves?
Studies show even a tiny change—like an 11-minute daily walk—can have crazy good health benefits. That’s barely one-and-a-half Taylor Swift songs! Also, fun fact: the habits that lead to burnout often start in our teens. Those old “work harder, be the best, don’t screw up” voices? They’re running the show way behind the scenes.
Want to fight back?
Here’s your permission slip:
Write stuff down. Stop giving your brain the impossible task of remembering everything. Your notes app is free, and your brain will thank you.
Emotional processing is your friend. You don’t need a fancy journal. Just dump it all out—pen, keyboard, voice memo, whatever. It’s better out than swirling around your head.
Replace “balance” with “sustainability.” Ellyn says it best: “Balance is bullshit.” Trying to make everything equal is a losing game in our modern world. Aim for a pace you can keep up for the long haul instead of a sprint that leaves you gasping at the finish line.
Self-compassion isn’t weakness. Talk to yourself like you’d talk to your best friend after they flop. Would you call them a failure? Nope. You’d help them up, dust them off, and remind them they aren’t alone.
So next time you feel like you’re running toward a brick wall (or whirling on the hamster wheel of “just one more thing”), remember: it’s not you, it’s a system that expects superhuman effort from actual humans. You don’t need to hustle harder or tough it out. You need to rewrite the rules—and maybe take that walk.
Burnout isn’t a badge of honor, it’s a gentle (sometimes not-so-gentle) nudge to do things differently. Ditch the guilt, drop the narrative, and remember: you’re human, not a robot. That’s your real magic.
Ready for more?
Check out Ellyn Shinki’s “Burnout Proof” podcast and snag her free resources. Or, hey, just take a break. You’ve earned it.
What’s one silly, totally non-productive thing you’re going to do for yourself this week? Drop it in the comments—let’s normalize recharging like we do our phones. https://www.coachellyn.com/systems
Let me know if you want more tips, reframes, or fun sneak attacks on burnout beliefs!
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Free Resources: https://www.fitgirlmagic.com/freeresources_podcast
Website: http://www.kimbarnesjefferson.com
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