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Let’s talk about burnout…that feeling where everything feels like too much — physically, mentally, emotionally, and even socially. 

It can happen when we try to juggle more than we can handle, or when we’re not getting the support we need.

What Does Burnout Look Like?

Burnout isn’t always obvious at first. But it might show up like this:

• Change in your attitude — where you used to be positive, now you’re feeling more negative.
• Constant bad mood — maybe snapping at friends or family more easily.
• You feel numb or start distancing yourself from your loved ones or coworkers.
• Tasks and responsibilities feel too much, like you’re falling behind…or failing.
• Anxiety or depression start creeping in.
• Your body begins to give signals, like headaches or stomach problems.
• And as a mom or caregiver? You just feel touched out — like you can’t give anymore.

These signs are signals from your body and mind telling you to pause and pay attention.

Spiritual Encouragement

As Believers, it can be helpful to use Matthew 11:28-30 as a reminder for addressing burnout.

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” — Matthew 11:28-30

When we notice ourselves feeling weary and burdened, these feelings can serve as red flags or street signs that remind us to pay attention and re-evaluate some things. 

Ask yourself: “What have I taken on that is not mine to carry? What am I doing that’s not mine to do? What’s on my plate that He didn’t put there?”

Then get back in your lane. Choose to allow others to carry what’s theirs and let God carry what’s His. 

Decide what boundaries need to be set for yourself or what choices you can make that will help you to get back in your lane…to do only what’s yours to do.

Practical Ways to Beat Burnout

If you’re beginning to feel burned out, here’s two simple but deeply impactful ways to begin to address it:

• Protect your mornings: Rather than reaching for your phone first thing in the morning to check emails, social media, and to-do lists, which can jumpstart the stress response in your body, choose to begin with a warm beverage, a devotional, exercise, or a quick breath prayer to center yourself. This doesn’t have to take long. Even 1-2 minutes for a prayer can be helpful to set your intention for the day…and remind you to stay in your lane.

• Do the next right thing: When you feel overwhelmed by all you have to do, or all you haven’t done, pause and ask yourself: “What’s the next right thing for me to do right now?” Maybe your next right thing is to get a drink of water or a snack, maybe it’s to take a 20 minute break and head for a walk outside, or maybe your next right thing is to tackle one task on your list. By focusing only on one next step at a time, you’ll decrease anxiety and overwhelm and keep your focus in the present moment (rather than past or future). You’ll calm the stress.

Your Turn

It can feel like there’s so much to do, but the key to avoiding burnout is to take things one step at a time. 

Start small by choosing just ONE idea to protect your mornings and weave it into your routine each day. Then, in the midst of overwhelm and stress, choose your next right task…and go do that! 

Even the tiniest change can make a big difference in reversing or preventing burnout, no matter what season of life you’re in.