Top 5 Real-Life Ways Helpers Can Beat Burnout
If you’re the kind of person who shows up for others—nurses, teachers, therapists, first responders, caregivers, social workers, church staff, nonprofit heroes—this one’s for you. You give your heart, soul, and sanity to help people… but who’s helping you?
Let’s be real: burnout is sneaky and brutal. It drains your energy, steals your joy, and makes even the job you love feel overwhelming. But here’s the good news—you can fight back. The secret weapon? Self-care that actually works.
Here are five down-to-earth ways to start beating burnout today:
1. Put the Helper First (Yes, That Means You!)
- Work at 90–95% capacity—leave room for life’s curveballs. You’re not a robot! Pushing past your limit every day is a one-way ticket to burnout. Trust me, your work is still amazing even if you’re not going full throttle.
- Give yourself a mindset reset: “I’m here to support you, not to absorb your stress. I’ll do what I can—but I can’t fix everything.”
- Here’s a visual trick: When someone’s super anxious, imagine a snow globe around each of you. It’s a protective bubble for your nervous system—and it actually helps!
2. Schedule Real Self-Care (Not Just Bubble Baths)
- Sleep is sacred. If you’re tossing and turning, talk to a doctor, therapist, or hormone specialist. You can’t pour from an empty cup, and if you can’t sleep, your energy is drained.
- Have fun on purpose. Lunch with a friend? Nature walk? Cozy movie night? Whatever fills your tank—schedule it. Don’t wait till “someday.”
- Swap social media scrolling for something uplifting—try a blog, podcast, or book that makes you feel good.
- Join a small group or attend a worship service. Let yourself show up as the real you—mask off, stress down.
- Go outside! Fresh air and sunshine actually heal your brain. (Yes, it’s science!)
- And don’t forget the basics: hydrate, eat real food, and keep those doctor appointments.
3. Move Your Body in Creative Ways
- Just 20 minutes a day of moving—walking, dancing, stretching—can totally shift your mood.
- Want to try something new? Grab crayons or markers and color with both hands at the same time. (Yep, it’s called bilateral art—and it’s weirdly calming.)
4. Give Yourself a “Stretch Assignment”
- Shake up your routine with something fresh—especially if work’s feeling stale.
- Is there a training you’ve been curious about? A dream job you’ve put off looking into? A skill you’ve wanted to learn?
- I’ve made a few big leaps myself—from clinical work to corporate leadership and back again—and I can tell you: it’s never too late to shift.
5. Make Tiny Tweaks, Big Wins
Small changes can have a massive impact.
- Overstimulated? Choose a comedy instead of an intense thriller. Your brain will thank you.
- Curate your feed—train your TikTok/Instagram to show content that builds you up, not burns you out.
- Be a body detective. Do certain foods or products make you feel “off”? Don’t ignore the signals—adjust accordingly.
- Can’t sleep? Trade your latte for a decaf mocha and drift off easier.
- When scrolling, lift your head—don’t stress that vagus nerve (it plays a big role in calming your body).
Burnout is real—but so is your power to beat it. You deserve support, too. If you want more tips or a personalized plan to feel better, faster, reach out—I’m here for you.