Are you fried, overwhelmed, exhausted, burnt-out, and too busy to do anything about it? Do you wake up just as tired as when you went to sleep? Do you dread the never-ending list of things you “have to” do?
If any of that fits, here are 11 Essentials you can use immediately to end the “burn out” lifestyle and put you on a road to healthier balance while also taking care of all your concerns.
11 Essentials for Ending Burn-Out
1.) Change Your Mind – What beliefs are you holding that keep you making the choices you make? What would it take for you to believe that you CAN have a more balanced life that also cares for your other concerns?
Practice: Can you effortlessly say, “I live a daily practice of 30 minutes for myself to do nothing but rest”? If not, do a Focus Wheel on it. You can find instructions and pictures about Focus Wheels under #3 in this blog post.
2.) Balance Your Body – What daily practice do you use to care for your body’s needs for rest, space, and time for yourself?
Practice: Block 30 minutes each day just for You Time, and honor it. No excuses. It’s ok if you do it in three 10-minute blocks, just do it! In your You Time, do only what most gives you rest. Nap, meditate, talk a walk in fresh air, listen to a binaural beat Theta program, just do one thing that clears your mind and helps you experience rest.
3.) Sense Your Spirit – When do you experience the most self-love, self-cherishing, and knowledge of the Divinity that you most deeply Are? On a scale of 0-10, how much do you revere the Temple of You?
Practice: If you’ve not ever experienced cherishing your Spiritual aspect, now’s the time. Bond with the expansive one-ness you can get in nature, or do a 30-minute meditation asking the question, “Who am I Most Deeply?” over and over until you feel a radical expansive opening. Don’t think about an answer, listen for one. Just watch and notice what surfaces. What do you discover? What do you experience there?
4.) Hear Your Heart – What anxieties, fears and worries keep you making the choices you make? What would it take for you to attend to your fear and worry in a way that also takes better care of your needs for balance and rest?
Practice: If you are not yet skilled to transform fear or worry to powerful action and equanimity, it’s time to cultivate a skill in Release Work. You can find free guides to Transforming Stress on ThriveDrive.com, just create a free account, log in, click ARTICLES, and search for TRANSFORMING STRESS.
5.) Give In To Your Gut – What core values are you trying to fulfill by living a life that is so busy it burns you out? There are benevolent gifts you’re trying to give yourself and/or others by the life choices you’ve made. What are they? Find a way to honor those that also cares for your need for rest and balance.
Practice: Once you discover the core values keeping you so busy that you’re burnt out, ask yourself, “How can I honor these IN A WAY THAT ALSO gives me the rest and balance I need?” Alternately you can ask, “How can I have more rest and balance IN A WAY THAT ALSO lets me continue to honor those other areas?”
6.) Act With Better Alignment – If you’re burnt out, it’s likely you don’t ask for what you need, ask for help, delegate tasks, or say ‘no’ with care as well as you could. Which ones of these can you get better at?
Practice: Hire a coach who can help you master this practice and use this skill – even when it feels scary. With the right coach you’ll master this in as little as 4-8 sessions.
7.) Embrace Your Environment – What social, relationship, work or cultural influences contribute to you living the way you live that makes you burnt out? Whose expectations are you trying to fulfill? Whose past expectations? Whose present expectations? Whose expectations about your future?
Practice: What would it take for you to attend to those expectations and needs in a way that is also in balance with yourself? If you can’t find a way to honor A+B in a way that doesn’t burn you out, hire a coach to help you find ways to integrate two sets of values more effectively.
8.) Master Your Middle – What practical, rubber-to-the road structures do you use to account for all your needs including rest and relaxation? How do you block your schedule? What do you do when something urgent shows up on your You Time? How many hours a week do you spend attending to each area of your life?
Practice: Practical skills like better schedule blocking, better accounting (for your needs), and better container-holding make it possible to have balance while also taking care of other urgencies. Work on this set of skills, or talk to a coach to get support.
9.) Lower Your Work Ethic – What “have to”s are you holding that keep you in your burn out cycle? Can you say, “It’s possible that everything I care about can get attended to without so much effort on my part”? If not, it’s possible you have picked up a cultural work ethic that isn’t yours, that pushes you to do more than is in balance.
Practice: Confront your inner voices – your inner Drill Sargent, your inner Task Master, and your inner Butler (tending the Mansion) and find out what it would take for them to have peace of mind in a way that also lets you rest and care for yourself better.
10.) Hasten Higher Awareness – What do you trust that’s bigger than yourself? Do you ever, “Let go, and let God (handle it)?” Do you ever trust things will work out just fine on their own, without you having to manage it? If not, you may lack some basic skills in connecting to your Higher Self aspect.
Practice: Cultivate your Transpersonal Self Awareness. If you don’t know how, hire a qualified coach who can help guide you to find it. You can find one here.
11.) Get Support – If you already had the ingredients you needed within you, mastered, you would not BE burnt out. That means you need to make time and get support. No excuses! Many of us with burn-out have an environment that doesn’t support rest or balance, and your environment and community might not be properly supporting you to integrate rest and balance.
Practice: Get a buddy who will do these practices with you, or get a family member who you will let lean on you until you master a practice, or hire a coach to help – just get SOME sort of cultural support in your environment. Without a support system in your life, you’re likely to slide back into self-defeating habits. Find some way to make a community that encourages you being where you want to be.
You can get community support for living better balance via the Whole Health Teleseminar Series. For more information, click HERE.
A drowning person can’t save another drowning person. No matter how much you think you “have to” do, when you have yourself in balance and meet your own needs properly, you will have more to give those around you. Like they say in the airplane, “Put the oxygen mask on you first, then on those around you.”
What will it take for you to put down your to-do list and make 30 minutes a day to build skills that support you as well as you support those around you?
(Maya-G) Gail Taylor coaches individuals, couples, families, parents, leaders and professionals on whole health in all aspects at all scales. What do you want different? Get measurable results in 90 minutes or less! For more information, call for a Free 1-Hour Consultation – 1.877.535.5438 Mon-Thurs 12pmET-4pmET.