Mental Load, Boundaries & Stillness
Burnout Boundaries
In this blog we dive into a crucial step: Gaining Control of Your Mind and Your Boundaries.
When my body just gave up, having kept going for four years, I had no choice but to stop. I found my mind full of noise, distraction was my coping mechanism, and the hardest part was communicating my needs to the people who depended on me.
🪷 Rest for Burnout is Essential (It's Not Being Lazy)
1. The Necessary Pause: Acceptance and Deep Rest
Rest is not lazy, it is deeply restorative.
I’d been seeing my GP for my symptoms since 2020. That day in 2024 there had been a trigger that sent me spiralling. My GP signed me off for two weeks initially, followed by six weeks. I accepted every offer of help recommended by my GP and worked with therapists to understand how to pace and communicate my health and needs.
Rest is not lazy, it is deeply restorative. My burnout mind struggled to accept that when there were so many other things to do. Resting deeply is vital to your vitality.
Rest in any form is so good for replenishing our resources, whether it is sitting in the garden listening to the sounds, or taking ourselves off on a solo date to do something that feeds our soul. Solo dates are now my favourite part of the week.
Struggling on through burnout is not a badge of honour. By stepping back to put your health first, you are role modelling that it is okay to ask for help, and that is a very powerful message.
🪷 Daily Rituals to Calm a Burnt-Out Nervous System (Kundalini & Stillness)
2. Quiet the Noise: Rituals for the Overwhelmed Mind
When you have been in fight or flight for a long time, it is challenging to get the mind into a place of safety. Just keep practicing and it will come.
Multitasking is the enemy. The mind wants to distract you from what is really going on. This was a huge battle for me, and I didn’t reach a turning point until I really understood that and learnt to be in the moment and still.
Kundalini Yoga: This was huge for me because it combines yoga, meditation, and chanting, which is great to calm the nervous system. I subscribed to a Kundalini yoga channel and then did their 8-week chakra course.
Morning Rituals: I found little rituals helped me, from my first glass of water in the morning, followed by making peppermint tea, journalling (morning pages), yoga, proper coffee and breakfast, showering and dressing in something that makes me feel good, walking my dog, burning incense, preparing nutritious meals. Be fully present for your rituals and activities.
The 5-Senses Walk: Go for a walk, even 10 minutes will help, and notice things. 5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you can touch, and 1 thing you can taste.
🪷 Scripts for Communicating Burnout and Dealing with Invalidation
3. Setting Boundaries: Explaining Your Needs to Others
You are often the one who is lauded and relied upon to fix everything. Your mental load is likely to be extremely heavy, and this needs to be alleviated where possible.
Decide what you need from them. These conversations may be exhausting and emotional, but they are necessary.
The Invalidation Filter: Not everyone will understand. Some may make you feel invalidated. I ended those conversations with a swift: "I am sharing this because me taking time out may impact you."
🪷 Building Emotional and Practical Support for Recovery
4. Your Support Structure & Accountability
Practical Support: Help with domestic chores, children, shopping, etc.
Medical Support: I started treatment with a Kinesiologist and have been blown away by the difference this has made over several months to the aches and pains I had. I also found beginner-level light weights workouts on YouTube.
Accountability: You’ve told others that you need time, now YOU must honour that. If you can find someone to keep you accountable it will help against self-sabotage.
