What Steps to Take to Stop Feeling Overwhelmed and Burnt Out?

Boy, do I know how feeling overwhelmed and burnt out can leave you emotionally, mentally, and physically drained. Whether it’s the constant demands of work, family, or simply trying to juggle it all, burnout has a sneaky way of creeping in and robbing you of your energy and joy.

So many of the women I work with carry this weight, and guess what? You don’t have to stay stuck in this cycle. By understanding the root causes of overwhelm and adopting intentional strategies, you can reclaim your energy, find balance, and thrive again. This is one of the main pillars I teach in my practice—when you learn to work in harmony with your emotions, burnout becomes a thing of the past, and you’ll be amazed at how much more you can accomplish.

Let’s explore actionable steps to help you stop feeling overwhelmed and burnt out.

Understanding Overwhelm and Burnout

Burnout is more than just feeling tired; it’s a state of chronic stress that impacts your mind, body, and emotions. It often stems from overcommitment, lack of boundaries, and constantly operating in a "go-go-go" mode. Overwhelm happens when your brain struggles to process competing demands, leaving you feeling frozen or unproductive.

Signs You May Be Burnt Out:

• Persistent fatigue, even after resting.
• Feeling emotionally detached or unmotivated.
• Difficulty concentrating or making decisions.
• Increased irritability or frustration.
• A sense of hopelessness or being stuck.

Awareness of these symptoms is the first step in addressing burnout and overwhelm.

Steps to Stop Feeling Overwhelmed and Burnt Out

1. Identify Your Triggers

Understanding what contributes to your overwhelm is essential. Are you taking on too many commitments? Struggling with perfectionism? Lacking support at work or home? Pinpointing your triggers allows you to address them directly.

Action Tip:
Write down your current responsibilities and commitments. Ask yourself:

• What can I delegate or say no to?
• Are there tasks that don’t align with my values or priorities?
  Simplify your to-do list by focusing on what truly matters.

Simplify your to-do list by focusing on what truly matters to you. Personally, I list my top four priorities, and unless those priorities are well cared for, I say no to anything else.

Here’s an example: My priorities, in order, are my mental health, my daughter, nutrition/exercise, and my business. If I’m feeling emotionally unavailable, that affects my top priority—my mental health. So, if a friend asks me to dinner but I know I don’t have the energy to fully show up, I evaluate: Am I optimized in all my priorities, and do I have excess energy to give? If the answer is no, I honor my boundaries and say no to the invitation without feeling shame or guilt.

This process helps you conserve your energy for what truly matters and prevents burnout from overcommitting. Try it out, and watch how prioritizing what’s important creates space for balance and growth.

2. Set Healthy Boundaries

One of the biggest contributors to burnout is the inability to set boundaries. Saying yes to everything may feel necessary, but it comes at the expense of your well-being. Learning to say no is an act of self-respect and a key step toward reclaiming your time and energy. 

Boundaries don’t need to be mean or harsh, but they do need to be direct—clearly stating what you can and cannot do. When you set boundaries with respect and clarity, you’re protecting your energy while maintaining healthy relationships. It’s not about rejecting others; it’s about honoring yourself and ensuring your needs are met.

Action Tip:
The next time someone asks for your help, pause and evaluate. Respond with:

• “I’d love to help, but I’m currently at capacity and can’t commit to this right now.”

Another effective way to set boundaries is by using an “if-then” approach. For example:

• “If you continue to put your work on my workload, then I will need to escalate this issue to our manager so we can find a solution.”
  This structure makes your boundaries clear while outlining the consequences of not respecting them.

Setting boundaries helps you prioritize your needs without guilt and ensures that you’re not taking on more than you can handle. It’s a practice of self-respect that also teaches others how to respect your time and energy.

3. Create a Self-Care Routine

Self-care is often the first thing to go when life gets busy, but it’s one of the most critical habits for avoiding burnout. Believe it or not, I dedicate 3–4 hours a day to self-care, and while that might sound like a lot, hear me out. By spending intentional time on myself throughout the day, I’m far more focused, productive, and present in other areas of my life. Old me didn’t prioritize self-care—instead, I’d probably spend that same amount of time mindlessly scrolling on social media, which only left me feeling more drained.

Taking time for yourself isn’t selfish; it’s necessary for maintaining your mental and physical health. It’s about finding ways to recharge and reconnect with yourself, so you can show up as your best self in every area of your life.

Ideas for Daily Self-Care:

• Spend 10 minutes meditating or practicing deep breathing.
• Move your body with yoga, a walk, or any activity you enjoy.
• Journal to process your thoughts and emotions.
• Schedule downtime for activities that bring you joy.

Action Tip:
Block out at least 30 minutes daily on your calendar for self-care. Treat it as a non-negotiable appointment with yourself. Personally, I like to scatter 30-minute to 1-hour blocks throughout my day to rejuvenate myself. Whether it’s a morning meditation, an afternoon walk, or an evening journaling session, figure out what works best for you and stick to it.

By carving out time for self-care, you’ll not only avoid burnout but also find yourself more energized, intentional, and ready to take on the day. Let self-care become the foundation that supports every other area of your life.

4. Break Tasks into Smaller Steps

Overwhelm often occurs when we view everything we need to do as one massive, unmanageable project. It’s easy to freeze in the face of what feels daunting, but breaking tasks into smaller, manageable steps can significantly reduce stress and make even the largest goals feel achievable.

The way I explain this to clients is by using a metaphor: think of your emotions as clouds. When you’re overwhelmed, it’s as though you’re looking at a big, looming cloud. It feels enormous and impossible to handle, so your natural response is to freeze. I encourage my clients to visualize grabbing that big cloud with their hands and physically shrinking it down. This act serves as a reminder that our brains often exaggerate how difficult a task is as a way of trying to "protect" us. By consciously breaking the task into smaller pieces, you take control and make it feel more manageable.

Action Tip:
Use the "next right step" method. Instead of thinking about the entire project, focus only on the very next action you need to take. For example:

• If you’re writing a report, don’t think about finishing the whole thing. Start by outlining the main points.
• If you’re cleaning your house, focus on one small area, like clearing off the kitchen counter, rather than tackling the entire house at once.

By focusing on one step at a time, you’ll not only reduce overwhelm but also build momentum and confidence as you make progress.

5. Prioritize Rest and Recovery

Burnout thrives in a culture of overwork and hustle, where rest is often seen as unproductive. But to truly recover and sustain your energy, prioritizing rest is non-negotiable. This goes beyond physical rest and includes mental and emotional downtime as well.

I’ve learned this lesson the hard way: pushing through when your body is screaming for rest doesn’t lead to better productivity—it leads straight to burnout. Take it from me, when I finally reframed rest as a productivity tool, everything changed. Now, I remind myself, “When I rest, I’m far more productive the next day than if I push through and carry my exhaustion into tomorrow.” Rest isn’t laziness; it’s preparation for success.

Action Tip:
Create a wind-down routine before bed to support restful sleep. This might include:

• Turning off screens at least an hour before bed to reduce blue light exposure.
• Reading or journaling to calm your mind.
• Practicing relaxation techniques like deep breathing or meditation.

Aim for 7–8 hours of quality sleep each night. If you’re feeling drained, listen to your body and allow yourself additional rest. The more intentional you are about recovery, the more energy and focus you’ll have to tackle the days ahead.

6. Practice Gratitude and Mindfulness

Gratitude is a powerful tool that shifts your focus from what’s stressing you out to what’s going well. Mindfulness, on the other hand, helps you stay present in the moment, reducing feelings of overwhelm caused by worrying about the future or dwelling on the past. Together, these practices create a mindset of abundance and peace.

Gratitude has literally changed my life. Every morning, I wake up feeling blessed to live the life I have and excited for the possibilities of the day ahead. Our brains are naturally wired to focus on what we lack, but when we dwell on scarcity, we only attract more of it. Instead, when we come from a place of abundance and gratitude, we open ourselves to receiving so much more. Gratitude isn’t just about appreciating what we have—it’s about creating a foundation of positivity and possibility for the future.

Action Tip:
Start a gratitude journal. Each night before bed, write down three things you’re thankful for, no matter how big or small. For example:

• “I’m grateful for the sunshine today.”
• “I’m thankful for the kind conversation I had with a friend.”
• “I’m appreciative of my body for carrying me through the day.”

This simple practice rewires your brain to focus on abundance, improves your mood, and helps you approach challenges with a clearer and calmer mindset.

So, are you ready to stop feeling overwhelmed and burnt out? Start implementing these steps today, and watch how your life transforms.

Feel like you need support? Learn how to work with me here.