Simple Strategies to Beat Burnout and Thrive

Overwhelmed and Overworked?
Transform Your Life with Simple Strategies for Balance and Joy

Are you tired of constantly feeling overwhelmed by the relentless demands of your career and personal life? If so, you’re not alone. Many ambitious women find themselves struggling to juggle multiple responsibilities, leading to chronic stress and burnout. But it doesn’t have to be this way. Beat burnout by implementing simple yet powerful strategies, you can create a life filled with clarity, balance, and energy.

In this post I’m going to cover:

  • The mental exhaustion that is so deep in your physical body that your emotions and relationships suffer too.
  • The transformation that is possible once you address the root cause of burnout (hint: this is the real-deal on self-care!)
  • My top 3 strategies for charting a new course away from all things burnout and leads you to everything you do want.
  • And a special bonus at the end!

The Effects of Feeling Drained From Within

Feeling overwhelmed and stretched too thin can lead to a tornado of stress and annoyance, making it appear almost unmanageable to find solid footing and balance between your job and personal life. The demands on our time, attention, and energy are all around us. ALLLLLLL the time.

Allow me to illustrate the progression from regular daily life, which inherently has stressors, to being chronically burned out – a state where stress is the matrix from which you operate.

  • Note that stress will occur whether or not you are burned out, there is no way around stress, and that is a blessing I’ll tell you about at the end!

When you are stretched too thin and not able to get in enough R & R, the stresses in life add up and become overwhelming.  Things at work and at home feel even more demanding than they normally would, and frustration mounts as you try to find a way to slow the pace, but to no avail.

You do your best to cope, but stress becomes accumulative if it’s not discharged from your energy field. Meaning, you don’t know how to let that @#$% go! Then you feel overwhelmed by juggling a demanding career and personal life, and mental fog and decision fatigue are the side effects.

Cognitive strain builds because there is an overload of trying to think too much to combat the mental fog. In turn, this causes forgetfulness and disorganization. Much to your chagrin, this slows your career progression while diminishing personal time.

(Do you feel this in your gut?! I certainly do!)

I don’t mean to freak you out, but this is just how it goes.

And there’s more. It’s not even that long down the burnout pathway that you start feeling physically exhausted and losing your motivation to make your dreams happen.

Life’s enjoyments start to dwindle. Enter the emotional fatigue.

When you’re too tired to notice or care that you are purely, overly, massively stressed, and physically and emotionally fried, your boundaries get blurred VERY easily. You seem to have an inability to switch off from work, and that area of life invades your personal life, robbing your essential downtime, straining relationships, and sapping the fun out of your favorite activities.

Again, I don’t mean to scare you, but this is the truth, and you deserve to know it.

If this goes on for long enough, your health eventually takes a hit. Even if you’re 25 years old and still feel immortal. Even if you’re 45 and have worked out every day since you were 10.

Your body was not designed to have persistent stress. It was designed to have small, medium and large amounts of stress for VERY short periods.

In effect, what happens is you tell your body to make the stress hormone cortisol and NOT stop until you say so…only you never say STOP.

This overproduction of cortisol wreaks havoc on us in ways such as:

  • Our metabolism doesn’t work right (think: gain or lose lots of weight without being in control of it)
  • We get inflamed (muscles, blood vessels, digestive tract, all are very ouchy)
  • Our brain health suffers (high cortisol levels have been associated with dementia patients)
  • Mood disorders such as anxiety and depression (our emotional centers are constantly pinged, very exhausting, and dysregulating)

Remember I said, “burnout is a state where stress is the matrix from which you operate”? Burnout IS THAT state. Your overly-stressed state has been made your default state, whereas we were created to have a non-stress state be the default, and stress to be fleeting.

Trust me, if you are embodying this description, it’s not your fault.

And I’m sorry, but it goes a little further. I only tell you because I care.

We’ve all seen it, when we are chronically stressed out and burned out, our relationships become very strained. It’s even common that your network of supportive friends and family narrows, making this even harder.

The next big burnout marker is not far ahead – you become socially withdrawn to varying degrees.

We are social creatures, it is said all the time and we have scientific studies to prove it. Of course, this takes a pretty hard toll on anyone.

Pure exhaustion, bottom-of-the-barrel-feeling, no good burnout. You know I can’t leave you there.

I see silver linings all around this issue because I was there, down in it, all the way. And I worked myself out. HOW I did it will be explored in a future blog post. I can guarantee you a fresh outlook on how to revivify your entire being.

What I learned is that it takes a few important ingredients to live a great life – the one that you were created for. (You didn’t think you were created to feel purely exhausted and burned out, did you? No! Of course not!)

1. An awareness of what is actually happening (think about the biological factors I mentioned).

2. A willingness to make a shift (a person that is prone to burnout is one who needs help with stress management, getting to the cause of what triggers them, and building resilience)

3. A willingness to be coached through the muck and into the sunshine (coaching takes yeeeeaars off the process!) 😎

A Revivified “New You” Awaits

When you overcome the problem of chronic stress and burnout, it’s as if a tremendous weight lifts off your shoulders. You come to the liberating realization that you don’t have to do it all or be everything to everyone. This #SelfCareJourney is a sweet shift that allows you to hear yourself better, think more clearly, grow your intuition even more, and rediscover the simple joys of life. You start to relax and appreciate the little things, finding moments of peace and contentment that were previously elusive.

For me, this realization was transformative. I used to be in the burnout boat, constantly juggling work and home life, perpetually overwhelmed. The more I tried to streamline my time and environment to boost productivity and clarity, the worse my energy levels became. My health took a serious hit—I suffered from migraines nearly every week, my sleep patterns were erratic, and I pushed myself relentlessly to make up for the lack of self-compassion. All of this reflected in my work and parenting style as well, and this was not how I wanted to present myself or treat anyone.

However, once I started implementing strategies to build my internal boundaries and manage my stress, everything began to change. Internal boundaries (a.k.a. self-boundaries)  are guidelines and expectations that we set for ourselves around what we will and won’t tolerate so we can sort out our feelings, and decide how to move forward when we encounter stress. I prioritized self-care, set firm boundaries, and learned to delegate tasks. Gradually, the mental fog cleared, and my decision-making became sharper. With better energy levels, my productivity soared, and I could focus more effectively on my work without feeling drained.

At home, the difference was just as profound. I became more present and engaged with my family, enjoying dinners and weekend outings without the constant distraction of work. My health improved—fewer migraines, better sleep, and a stronger overall sense of well-being. By taking proactive steps to restore balance, I found greater fulfillment and happiness in both work and home. This transformation showed me that with the right approach, it’s entirely possible to excel in your career while also enjoying a rich and satisfying personal life.

Charting Your New Course Far, Far Away From Burnout

Feeling overwhelmed and burnt out can seem like an insurmountable obstacle, but it’s possible to regain control and create a more balanced, fulfilling life. By adopting new strategies and adjusting your current path, you can navigate away from chronic stress and towards a healthier, more productive future. Here are three key strategies to help you chart a new course and break free from the cycle of burnout.

Strategy 1: Naturally Fortify Yourself with Firm and Comfortable Internal Boundaries

To help you achieve this balance, any internet search will show you common tips for creating internal boundaries. This is a very common subject, so to save us the pain of redundancy, I’ll list the top answers I come up in searches:

  • Know Your Limits / Practice Saying No / Set Clear Work Boundaries
  • Set Clear Goals and Priorities / Define Your Priorities
  • Prioritize Self-Care / Schedule ‘Me Time’
  • Practice Mindfulness
  • Communicate Assertively / Communicate Your Boundaries
  • Delegate Whatever Possible
  • Seek Support
  • Engage in Self-Reflection
  • Leverage Technology Wisely

I agree with these, and the absolute most important thing is to HONESTLY assess if you’re genuinely practicing them (when no one’s looking or asking!). A good rule of thumb for is to do a #MindfulCheckIn with yourself regularly:

  • Are you still feeling overwhelmed despite knowing your limits?
  • Do you find it hard to say no, even when you’re overextended?
  • Are your self-care activities sporadic or nonexistent?

If so, it might be time to re-evaluate and more consciously implement these practices. Regular self-reflection can help ensure that you’re truly integrating these boundaries into your life, rather than just knowing about them.

Strategy 2: Project Yourself into Your New Path Forward

Navigating from burnout to energy, joy and a life you were created for requires a holistic approach that encompasses introspection, determination, self-awareness, and self-compassion. It’s a journey towards creating a life of balance and fulfillment, so it’s crucial to project yourself into your new path forward with clarity and purpose.

>>> Introspection and Reflection

Self-reflection and introspection are essential when it comes to navigating burnout. It is important to dedicate time to deeply contemplate and evaluate your current path, identifying areas that require adjustments. Take the time to reflect on your desires, values, and aspirations, using them as a guiding force towards a fulfilling journey that aligns with your deepest dreams. *(I have a great resource for this – download it from my website, From Burnout to Balance: Your Path to Wellness in 3 Simple Steps.)*

>>> Visualization and Determination

Once you have established or modified your path, envision yourself moving forward in this new direction with absolute clarity and unwavering determination. Inject every step with a sense of purpose and intention, nurturing a deep sense of assurance and confidence in your capabilities to ultimately achieve your desired destination.

>>> Self-Awareness and Mindfulness

Acknowledge the importance of self-awareness and mindfulness when it comes to avoiding burnout. Develop an understanding of your thoughts, emotions, and actions in order to gain insight into the underlying patterns that contribute to your own experience of burnout. Meditation and journaling can help cultivate a greater sense of self-awareness, leading to improved decision-making and increased resilience. By being more in tune with ourselves, we can better recognize when we need to prioritize self-care and take steps to prevent emotional exhaustion.

>>> Self-Compassion

In order to achieve a sense of equilibrium and contentment, it is crucial to embrace self-compassion. When faced with burnout and its inclination towards self-criticism, it is essential to counteract it with kindness, understanding, and self-forgiveness. By gracefully acknowledging our limitations, we nurture our well-being and cultivate inner peace amidst the trials and tribulations of 

Strategy 3: Reduce Unproductive Habits and Negative Emotions

There is a saying in the healing industry, “you have to feel it to heal it.” And one of the best  strategies to stomp burnout is to dive into the uncomfortable zone. A genuine positive mindset shift is only possible when you understand your counterproductive patterns of behaviors – those ingrained patterns of thought and action that hinder our progress, rather than help us thrive. These behaviors often manifest as persistent worry, excessive self-criticism, and an overwhelming sense of anxiety. By actively confronting and reshaping these tendencies, you’re paving the way for a healthier and more balanced approach to life. This is the most significant work that I do with clients, and what longest-term success hinges upon.

As you untangle these negative patterns, you’re not just freeing yourself from their grip—you’re building a more natural and authentic framework for interacting with others. Imagine no longer being consumed by worry or paralyzed by fear, but instead responding to challenges with a sense of calm and clarity. This shift in mindset allows you to engage with family, friends, and colleagues from a place of genuine connection and understanding.

By increasing self-awareness and emotional resilience, you’re not only improving your relationships but also enhancing your overall quality of life. Rather than being controlled by destructive or self-sabotaging behaviors, you’re empowered to navigate life’s ups and downs with grace and confidence. As you embrace this transformative journey, you’ll find yourself better equipped to face whatever comes your way, building deeper connections and finding greater fulfillment along the way.

By establishing the above three strategies you’ll be less tempted to overgive and overcommit. Instead, you’ll be able to give and receive in a way that feels comfortable and authentic to you, fostering a more balanced and fulfilling life – a life that feels more complete and satisfying.

How to Carve Out Time to Make Changes When You’re Time-Poor

Finding the time to implement these changes can seem daunting, especially when you already feel overwhelmed. I’ve been there.

With two little kids, and two busy working parents, there was hardly time to get in the bathroom for a few minutes by myself. I “officially” hit burnout when I got really sick, was out of work for months, and had to play catch up just to start juggling all my responsibilities again. I don’t want that for anyone!

And it’s because of experiencing burnout firsthand that I started coaching others through it. I know it’s possible to make significant progress little by little, dedicating just over an hour per week to this endeavor. Microchanges can make changes manageable and feel relieving. Start by carving out small blocks of time in your schedule. This could be as little as 5-10 minutes a day for introspection, reflection, and self-care activities. More than likely, this time for introspection and reflection will happen as you are driving, walking through the grocery store – it’s all good! Just keep your wits about you!

Begin with any microchanges that fit into your daily routine. For instance, you might spend five minutes each morning reflecting on your priorities for the day and setting a clear intention. Use another five minutes in the evening to journal about your experiences and feelings, noting any progress or setbacks. Dedicate a longer session—perhaps 10 minutes once a week—to a more in-depth review of your boundaries and self-care strategies. This could be a time to reassess your goals, plan adjustments, and celebrate your successes.

By breaking the process into small, consistent steps, you can gradually clear the feelings of juggling and brain fog. Over time, these brief periods of introspection and reflection will accumulate, leading to significant improvements in your mental, emotional, and spiritual well-being. This approach allows you to integrate boundary-setting and self-care into your life naturally, without overwhelming your already busy schedule. As you continue this practice, you’ll find that the clarity and balance you gain make it easier to manage your commitments and maintain a healthy, fulfilling lifestyle.

Final Reflections on Navigating Success and Wellness

In your quest for success and happiness, you have discovered that balancing your career, family, and personal obligations has left you completely overwhelmed, resulting in burnout. But don’t despair, because there is a way to escape this (seemingly) never-ending cycle! I believe in your power to create a life that aligns with your values, aspirations, purpose on earth, and beautiful heart!

Do you remember that I mentioned that stress is a blessing? That is because it challenges us, it forces us to look within and make necessary changes to evolve – emotionally, mentally, physically, and spiritually. It builds resilience and character. It’s the spice of life, as they say!

Now that you have the knowledge that your internal boundaries can be strengthened, you can project yourself onto a new pathway, and take small steps toward that brighter future…and these are all great…

But where exactly to start is the question? Let’s shift gears and dive into your perfect next step.

Download your free guide, “From Burnout to Balance: Your Path to Wellness in 3 Simple Steps”. Yes, the one mentioned above. This guide is your passport to breaking free from the cycle of stress and reigniting your focus and passion, and is one of my client’s favorite initial strategies for overcoming burnout.

Inside, you’ll uncover my top-rated practical technique for reducing stress and seizing back control. Plus, gain insights into the root causes of your burnout and how to conquer them.

Imagine having all the energy and vitality to pursue your dreams without feeling drained or dissatisfied. It’s time to break free from burnout and rediscover your zest for life!

Ready to take the first step towards a more fulfilling life? 💖

Just CLICK HERE to receive your copy.

Are you burned out from the constant pressure of chronic stress and emotional exhaustion? Are you eager to regain control over your life and find a renewed sense of harmony and energy?

Now is your chance to sit across from an expert and begin your personal transformation by scheduling a complimentary Clarity Call. During this call, you will receive guidance from a knowledgeable professional who has experienced the same challenges and empathizes with your unique path.

Act quickly to take advantage of this exclusive opportunity! Due to limited availability, I’ll be offering complimentary Clarity Calls for only a limited time. Don’t miss out on this chance to connect with me and begin your journey towards holistic wellness and personal transformation.