As part of burnout prevention or recovery, the term “self-care” frequently appears. It’s plastered all over social media. A bubble bath here, a green smoothie there, 10-minute meditations in the mornings, perhaps a serene yoga pose on a mountaintop. And while I’m all for a relaxing soak or a good stretch, this representation of self-care misses the profound, transformative power of what it truly means to care for yourself.

At its core, self-care is the intentional practice of nurturing your own well-being across multiple dimensions: physical, emotional, psychological, spiritual, relational, financial, and more. True self-care is about tending to the deeper, sometimes uncomfortable parts of your life. And it isn’t always pretty. Sometimes it’s cancelling plans. Sometimes it’s going to therapy. Sometimes it’s getting out of bed and brushing your teeth. Sometimes it’s holding your inner child through panic or grief and learning how to mother yourself when no one else can.

Its boundaries and shadow work. It’s saying no even when it makes you feel guilty. It’s about wholeness, not aesthetics. It’s about consciously nurturing every dimension of your being to prevent or recover from depletion and foster resilience. And for many of us recovering from burnout, it’s a radical act of rebellion against a world that taught us to abandon ourselves. Let’s break down what real self-care looks like across its many vital dimensions:

1. Physical Self-Care: The Foundation of Your Well-being

This is perhaps the most recognised form of self-care, focusing on the basic needs of your body, caring for your body’s health, and energy.  It ensures your physical vessel has the vitality to carry you through life, and includes nourishing your body through sleep, nutrition, movement, and tending to its medical needs.

• Why it matters: Your physical health directly impacts your mental and emotional state. When your body is depleted, everything else feels harder.
• Practical examples include:
  • Prioritising Sleep: Aim for consistent sleep-wake times even on weekends. Create a relaxing bedtime routine, and ensure your sleep environment is conducive to rest.
  • Balanced Nutrition: Fuelling your body with wholesome, nutrient-dense foods at least 80% of the time. And hydrating as much as your body needs.
  • Mindful Movement: Engaging in physical activity that you genuinely enjoy, whether it’s walking, dancing, gardening, swimming, or yoga. It’s not about burning calories but connecting about with your body through somatic movement.
  • Regular Health Check-ups: Not neglecting doctor’s appointments, dental visits, or addressing persistent aches and pains.

It’s also about saying no to “grind culture” in honour of your rest. Since burnout often disconnects us from our bodies, this is where we begin coming home to ourselves.

2. Emotional Self-Care: Tending to Your Inner Landscape

This dimension focuses on acknowledging, processing, and healthily expressing your feelings. It’s about building emotional intelligence and resilience, and permitting yourself to feel, validating your emotions, and developing healthy coping mechanisms for stress, sadness, anger, and joy.

• Why it matters: Unprocessed emotions can build up, leading to anxiety, depression, and increased susceptibility to burnout.
• Practical examples include:
  • Journaling: A powerful way to explore your thoughts and feelings without judgment. Voice-noting is also an option to explore if preferred.
  • Talking it Out: Confiding in a trusted friend, family member, therapist, or support group.
  • Practicing Emotional Release: Allowing yourself to cry, laugh heartily, or engage in physical activity to release pent-up emotions.
  • Setting Boundaries: Learning to say “no” without over-explaining to protect your emotional energy. This is crucial, especially for those of us who tend to people-please and override our own limits for others.
  • Mindfulness & Meditation: Observing your emotions without getting swept away by them. Naming and validating your emotions can sometimes be empowering. Also, if needed, allow yourself to cry without rushing to “fix it”.

Emotional self-care means permitting yourself to feel and process these feelings before you act.

3. Psychological/Mental Self-Care: Nurturing Your Mind

This dimension is about stimulating your intellect, managing stress, and maintaining a healthy mindset. It involves how you think and how you relate to your thoughts, and includes engaging in mentally stimulating activities, managing cognitive load, and fostering positive thought patterns.

• Why it matters: Our minds can be our greatest allies or our harshest critics. Protecting your mental space is key to preventing overwhelm and cynicism.
• Practical examples include:
  • Learning Something New: Reading a book, taking a course, learning a new skill or learning a new language.
  • Cognitive Rest: Taking breaks from mentally demanding tasks, reducing screen time, or engaging in activities that allow your mind to wander. Also, allowing yourself to rest without productivity guilt.
  • Mindset Work: Challenging negative self-talk, practising gratitude, and reframing stressful situations.
  • Seeking Professional Help: Therapy or coaching can provide tools and strategies to manage stress, anxiety, or unhelpful thought patterns.

Your mind deserves as much tending as your body, especially when recovering from burnout.

4. Social Self-Care: Connecting with Others

Humans are social beings, and healthy connections are vital for our well-being. This dimension focuses on nurturing supportive relationships and engaging with your community. It involves investing time and energy in relationships that uplift and energise you and disengaging from those that drain you.

• Why it matters: Loneliness and isolation can exacerbate stress and contribute to burnout. Supportive connections provide a sense of belonging and reduce feelings of being alone.
• Practical examples include:
  • Quality Time with Loved Ones: Scheduling dates with friends, family, or your partner.
  • Joining a Community: Participating in clubs, groups, or volunteer work that aligns with your interests and values.
  • Setting Social Boundaries: Knowing when to say no to social engagements when you need downtime and protecting your energy from draining interactions.
  • Seeking Support: Reaching out to your community or support networks when you’re struggling, as healing in isolation is hard.

5. Spiritual Self-Care: Connecting with Your Purpose

This dimension is not necessarily about religion, but about nurturing your sense of meaning, purpose, and connection to something larger than yourself. It means exploring your values, beliefs, and what brings you a sense of awe, peace, and transcendence. It is also nourishing your sense of meaning, connection, and belonging beyond yourself.

• Why it matters: Burnout can often erode our sense of meaning and personal accomplishment. Reconnecting with your spiritual side can provide direction and resilience.
• Practical Examples are:
  • Spending Time in Nature: Connecting with the natural world can be incredibly grounding and awe-inspiring.
  • Meditation or Prayer: Practices that help you connect with your inner self or a higher power, either alone or in a group or community.
  • Reflecting on Your Values: Understanding what truly matters to you and why, and ensuring your actions align with those values.
  • Engaging in Creative Expression: Art, music, writing, or any activity that allows you to express your inner world.
  • Volunteering or Contributing to a Cause: Finding purpose in helping others or contributing to something you believe in.

Even in burnout, your spirit is whispering. Listen gently.

6. Financial Self-Care: Building Security and Reducing Stress

Money can be a significant source of stress, and financial well-being is a critical component of overall self-care that is often overlooked. It’s about creating a sense of security and control over your financial life, and managing your money in a way that aligns with your values, reduces anxiety, and builds a sense of stability for the future.

• Why it matters: Financial stress can impact every other area of your life, from sleep and relationships to mental clarity. Taking control can significantly reduce chronic worry.
• Practical examples are:
  • Budgeting: Understanding where your money goes and creating a spending plan that works for you, including budgeting for pleasure and paid help where possible. It also means budgeting from a place of awareness, not scarcity, and being able to say “I can’t afford that right now” without shame.
  • Saving: Setting aside money for emergencies, future goals, or simply a buffer to reduce financial anxiety.
  • Debt Management: Creating a plan to pay down high-interest debt or seeking professional advice on debt consolidation.
  • Financial Planning: Consulting with a financial advisor to create long-term goals and strategies, or learning about money trauma and financial planning through numerous free resources online.
  • Automating Savings/Investments: Setting up automatic transfers to ensure consistent financial growth without constant effort. Building passive income vehicles also helps to reduce financial pressures and could support taking a break from work to heal if needed.

Remember that money is emotional, and financial clarity is a form of self-trust.

7. Professional/Occupational Self-Care: Thriving in Your Work Life

Our work often takes up a significant portion of our lives, and burnout frequently stems from professional pressures. This dimension focuses on creating a sustainable and fulfilling relationship with your work, and sustaining healthier relationships with work, purpose, and boundaries. It includes managing your workload, setting professional boundaries, finding meaning in your work, and developing skills that support your career longevity.

• Why it matters: An unhealthy work environment or unsustainable work habits are prime contributors to burnout. Protecting your professional well-being is essential for long-term health and success.
• Practical examples include:
  • Setting Work Boundaries: Defining clear start and end times for your workday, limiting checking emails after hours, and protecting your days off.
  • Delegating: Learning to entrust tasks to others when possible, to lighten your load.
  • Taking Regular Breaks: Stepping away from your desk for short periods throughout the day to rest your mind and body, and taking lunch breaks away from your screen/work station.
  • Learning to Say “No”: Declining additional tasks or projects when your plate is already full, even if you love your work.
  • Professional Development: Investing in skills that make your work more efficient or enjoyable, or exploring new career paths to find aligned ones that do not cost you your wellbeing if your current one is unsustainable.
  • Advocating for Yourself: Communicating your needs to your manager or HR, seeking accommodations, or exploring options for a more supportive work environment, and taking a sabbatical or micro-retirement if you need one.

Ultimately, professional/occupational self-care is recognising that you are more than your productivity, and acting in line with this recognition.

Real self-care is sacred, personal, and ever-evolving. It’s not about doing all the things recommended. Rather, it’s about doing what helps you feel more like yourself again so you can show up fully in your life. It’s about rebuilding what’s been eroded, allowing yourself to become someone “newer, slower, truer”.

Don’t wait until you’re completely depleted to start. Start now, even with small, consistent steps in one or two dimensions. Be gentle. And remember: every small act of care is a protest against the burnout machine and a return to your wholeness.

You are not alone in this. Keep braving through, one gentle step at a time.

Hugs, empathy, and love,

@iMa!

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. If you suspect you are experiencing burnout, consult with a qualified healthcare professional or mental health specialist for proper diagnosis and treatment.

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