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What do I do when I feel burnt out?

Burnout is something that affects everyone.  It’s not a respecter of persons, nor does it care how much money you make, how many times you go on vacation, or how many kids you have.


Below are some way to give yourself a moment of self care {aka flip on the parasympathetic nervous system} to move into a state of ‘rest and digest’ rather than ‘fight, flight, or freeze.’

  • Belly Breathe - instead of filling your upper chest fill up with air when you take a breath, allow your belly to extend/rise with each inhale, and lower with each exhale.

  • Yawn/Relax Soft Pallet - allow your jaw to relax enough for your mouth to open slightly, and practice opening up the back of your throat, softening your soft pallet in your mouth.  If this is hard to figure out, force yourself into a yawn, and pay attention to what the back of your throat does - see if you can mimic.

  • ‘Hands Behind Your Head Breath” - place both palms of your hands on the back of your head, opening up your chest and take at least three long, deep breaths.

  • Vooooo 🎶 - Inhale a deep breath; then, on the exhale make the sound “vooo” as you exhale.  Repeat this at least three times.

Other Resources/Podcasts/Books:

  • Burnout by Emily Nagoski & Amelia Nagoski 

  • REAL SELF-CARE: Crystals, Cleanses, and Bubble-Baths Not Included by Dr. Pooja Lakshmin

  • We Can Do Hard Things Podcast; Episode 297 with Pooja Lakshmin entitled, ‘REAL SELF-CARE: Burnout is not your fault & the way out.’

  • Unlocking Us with Brené Brown; ‘Burnout & Howe to Complete the Stress Cycle’ dated October 14, 2020


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