Where do I even begin? I have been thinking about writing this blog post for almost three years now. Figuring out how to overcome burnout has not been the easiest, nor has it been straightforward. To be totally honest, it is still a work in progress. Here, I share how I have navigated my way through burnout and manage my day to day.
This post is all about
HOW TO OVERCOME BURNOUT | From Burnout to Balance
The information found on Toya’s Truths should not be viewed as a medical and/or psychological diagnosis, advice, or evaluation. The content on Toya’s Truths is for educational purposes only. This is my personal experience, and the information on this blog is not a substitute for professional medical guidance. Please consult a licensed healthcare professional for any advice you need regarding a health condition.
WHAT IS MENTAL HEALTH?
Mental health refers to a person’s emotional, psychological, and social well-being. Moreover, it affects how individuals think, feel, and behave, as well as how they handle stress, relate to others, and make decisions. Most importantly, good mental health allows people to cope with life’s challenges, work productively, and contribute to their community.
Key Aspects of Mental Health:
- Cognitive function – Thinking clearly, making decisions, and problem-solving effectively.
- Emotional well-being – Managing emotions like happiness, sadness, anger, and anxiety in a healthy way.
- Resilience – Adapting to stress, setbacks, or trauma while maintaining stability.
- Self-awareness – Understanding one’s emotions, strengths, and weaknesses.
- Social interactions – Maintaining healthy relationships and communicating effectively.
Factors Affecting Mental Health:
- Biological – Genetics, brain chemistry, and medical conditions.
- Psychological – Past experiences, trauma, and coping mechanisms.
- Environmental – Social support, work conditions, and lifestyle choices.
WHAT IS BURNOUT?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress, often related to work, caregiving, or overwhelming responsibilities. Consequently, it occurs when someone feels drained, overwhelmed, and unable to meet constant demands, leading to reduced motivation, productivity, and well-being.
Signs of Burnout:
- Detachment & cynicism – Feeling disconnected from work, people, or responsibilities.
- Emotional exhaustion – Feeling drained, overwhelmed, or emotionally numb.
- Increased irritability – Feeling impatient, frustrated, or short-tempered.
- Physical symptoms – Headaches, sleep issues, fatigue, or frequent illness.
- Reduced performance – Struggling with focus, motivation, or efficiency.
Common Causes of Burnout:
- Lack of control – Feeling powerless over work or life situations.
- Lack of support – Feeling isolated or unsupported.
- Work overload – Too many responsibilities with little rest.
- Poor work-life balance – No time for relaxation or personal life.
- Unclear expectations – Uncertainty about responsibilities or roles.
See more here.
HOW TO OVERCOME BURNOUT | From Burnout to Balance
PRE-PANDEMIC
I was running on empty and didn’t even realize it. To clarify, I was working 70+ hours a week, plus a four-hour daily commute, which left little room for anything else. In other words, it was clear that I was building towards my goals, and I hoped everything would fall into place (that is to say, I held a strong belief, an undeniable work ethic, and perseverance – certainly, it would all work out). But instead, it felt elusive — like I was chasing a goal that always seemed to move further away. Therefore, I was trapped in an endless cycle of work. In the same vein, I kept pushing forward, fueled by hope, prayer, youth, and energy. However, deep down, I knew it wasn’t sustainable as I could feel my life draining from me.
DURING-PANDEMIC
Everything suddenly came to a halt, and the world was forced indoors. At first, the idea of a pandemic — and being confined to our homes — felt unreal, almost impossible. It became our reality. As an introvert and homebody, staying inside was, in many ways, the chef’s kiss. I adapted immediately.
Of course, the heartbreak of lives lost each day was devastating. Yet, strangely, I had already been living in my own version of an apocalypse before the pandemic — stuck in constant and never-ending survival mode. Out of that global tragedy came an unexpected gift: a pause. As a result, I properly grieved the loss of a best friend, I got restful sleep, I dove back into my interests — my soul truly felt healing. For the first time in a long while, I could rest, reconnect with myself, and finally breathe.
HOW TO OVERCOME BURNOUT | From Burnout to Balance
POST-PANDEMIC
Back to hit the ground running! All the rest I gained during the pandemic went out the window, and I became even more drained and eternally exhausted. There was no happy medium, except that I was still telecommuting (what a relief!). I was falling deeper and deeper into despair, and I did not know how to get out. I wanted to disappear. Everything felt heavy to carry, and nothing felt good. I wanted to never be born.
Therefore, every moment felt like I was living in a coffin, and I put myself there under the weight of societal pressures and expectations — things I never truly wanted. How was I going to get out of this alive and well? Where was the silver lining and my happy ending? Everything I bought into (as it was seared and programmed into my brain) felt like a horrible lie, a betrayal that ran so deep that breathing hurt.
PRESENT-DAY
As a result, I let it all go — the belief systems that never truly aligned with who I am. I no longer want to be overworked and underpaid. My mind was done, and I no longer wanted to push ten times harder only to receive a fraction of my worth. If I’m being completely honest, I don’t want to “work” at all. Instead, I’m discovering ways to sustain myself that don’t feel like work, but rather feel natural, fulfilling, and true to me.
Above all, I chose a balanced and calm life. Gently, I took small steps forward without forcing myself. I leaned into the things that truly brought me joy — whether it was a simple walk around my neighborhood or traveling across the world. Letting go of detrimental beliefs, I allowed myself to rest. I nourished my body with more water and whole foods. And most importantly, I learned to say no to the things that caused me harm.
HOW TO OVERCOME BURNOUT | From Burnout to Balance
HOW TO RECOVER FROM BURNOUT
- Set firm boundaries – Learn to say no and prioritize tasks. Put yourself first.
- Take lots of breaks – Rest, rest, and rest; did I say rest? Exercise (if you are able, a 15 min walk helps a lot), and practice mindfulness (for example, slow sip your tea and savour flavors).
- Seek support – Talk to a loved one and/or therapist.
- Reevaluate priorities – Focus on meaningful and manageable goals. Create a checklist of what you can reasonably manage. For example, I use Google Calendar and Keep to help me stay organized. Use what you have, and it does not have to be glamorous either. Pen, pencil, and paper work just fine too!
- Eat more whole foods and drink water – Consume fewer processed foods and up your water intake. In short, I’ve added more fruits, nuts, seeds, and vegetables to my lifestyle (find ones you really enjoy).
- Improve work-life balance – Make time for hobbies, family, and relaxation. Doing nothing counts.
📌Certainly, I understand some of us have more privilege, access, and/or opportunity than others; as a result, we have to adapt to what we are working with by finding and utilizing mediums that accommodate our lives.
HOW TO OVERCOME BURNOUT | From Burnout to Balance
Takeaway notes 1:
- Be patient and kind to yourself – things may not happen as quickly as you would like, and this does not mean it won’t happen. So stop beating yourself up.
- Take your time – quality over quantity.
- Live in the moment. Truly appreciate the happiness you feel when it is happening by soaking it all up. Don’t think about the past moments or the future moments when you’re happy in the present. Just focus on being happy presently. 🙃
- Trust your gut – that cringe you get when something feels wrong. In other words, that is your intuition guiding you to safety.
- Stop bs-ing with things and people who don’t want to see you elevate! Let go sooner rather than later.
Takeaway notes 2:
- Take one step at a time. One day at a time. A planner and calendar will help.
- You are more than your resume. Don’t downplay who you are if you don’t check off all the boxes for the things you want. Again, don’t beat yourself up.
- Be consistent in your pursuit. I know life can come at us fast, but stay the course as best as you can. Don’t stop even if you feel like you can’t give your all (moving slowly and resting is part of the process); every bit counts.
- Rest before you get burned out. How do you know you’re about to be burned out? You might become sad, lose interest, and/or irritable. It’s OK to rest, as a matter of fact, you should take at least a day or two or more each month just to focus solely on you. Take vacations (short ones and long ones)! 🙂
- In addition, this process is continual (daily practice) and not easy in the beginning; however, it is worth the effort and results.
Have you experienced burnout? How is your heart? How are you finding balance?
Happy Lifestyle Living from a Wandering Sunflower 🌻🖤
This post is all about
HOW TO OVERCOME BURNOUT | From Burnout to Balance
The information found on Toya’s Truths should not be viewed as a medical and/or psychological diagnosis, advice, or evaluation. The content on Toya’s Truths is for educational purposes only. This is my personal experience, and the information on this blog is not a substitute for professional medical guidance. Please consult a licensed healthcare professional for any advice you need regarding a health condition.
Subscribe to my YouTube (Toya’s Truths) for more mindfulness content.
HOW TO OVERCOME BURNOUT | From Burnout to Balance
Toya is a model, actress, and lawyer who enjoys sharing her life experiences. She shares her experiences on travel things, adventures, products/services and reviews everyday lifestyle moments. She inspires her readers to get out and live their lives to the fullest!
