Living in New York means you're constantly surrounded by ambition, where high-achievers seem to be around every corner. Society often tells us that the only way to move forward is to keep pushing, to check off every task, and to hustle until we’ve "made it." But what if, on the road to becoming our best selves, we end up losing something even more important—our unique spark?
As a therapist, I’ve seen how this pressure pushes people into what I call “robot-mode,” where we mindlessly tick off tasks from our never-ending to-do lists, hoping for a moment of relief at the finish line. But here's the thing: burnout doesn't come with fireworks at the end. Instead, it dims our spark. So how do you know if you’re headed toward burnout? Here’s how it can show up.
Signs of Mental Burnout
Irritability
Overwhelm
Brain fog
Difficulty making decisions
Trouble concentrating
Dissociation (feeling detached from yourself)
Loss of interest in things you used to enjoy
Physical Symptoms of Burnout
Since our mind and body are deeply connected, burnout also takes a toll physically. You might notice:
Difficulty relaxing
Feeling constantly “on edge”
Jitters or restlessness
Trouble sleeping
Hormonal imbalances
Unexplained weight fluctuations
So, you’re probably thinking, “Great. I’m burned out—now what?” Well, the answer might not be the one you want to hear: you need to slow down. Yes, that’s right. In a world that’s all about doing more, the solution often lies in doing less. Slowing down will look different for everyone, but here are a few small steps to help you reconnect with your spark.
How to Prevent Burnout and Reignite Your Spark
1. Build a Mindful Morning Routine: Your cortisol (stress hormone) naturally spikes 30 minutes after waking up. How you start your day sets the tone for your mental state. Instead of reaching for your phone the moment you open your eyes, try stepping outside to get some sunshine or get dressed first. Even delaying caffeine until after you’ve eaten something can help keep your energy levels balanced.
2. Breathe—Yes, Really. It sounds simple, but we often forget to breathe deeply. When you're constantly thinking about what's next, you lose touch with the present moment. Breathing helps ground you in the here and now. Take 10 minutes each day to practice deep breathing—your nervous system will thank you. It teaches your body that you’re safe and can relax.
3. Practice Gratitude: Burnout can make everything feel negative. Combat that by keeping a gratitude journal. Writing down three things you're grateful for each day shifts your mindset and reminds you of the good things, even when life feels overwhelming.
4. Reconnect with Hobbies: What activities make you feel alive? Whether it's dancing, painting, or gardening, find something that sparks joy. This isn’t another task to complete; it’s about rediscovering what makes you happy and letting yourself experience pleasure without pressure.
5. Let Go of Guilt: If you’re burned out, chances are you have sky-high expectations for yourself. When you take time to rest and recover, you might feel guilty for not doing enough. It’s okay to slow down. Speak kindly to yourself and allow this period to be one of self-compassion, not criticism.
A Note on Nervous System Regulation
Burnout isn't just "in your head"—it’s also a nervous system response. When you're in constant go-mode, your body is stuck in a state of fight-or-flight. This leads to that wired-but-tired feeling. Activities that soothe your nervous system, like deep breathing or meditation, teach your body to return to a calm state. It’s not about ignoring the stress, but helping your body understand that it's safe to slow down.
How Can Therapy Help?
Therapy can be a transformative space when you’re burned out. It offers:
A place to reconnect with yourself and develop coping strategies to manage life’s demands.
A chance to gain self-awareness—understanding who you are, what you want, and why you might be feeling stuck.
Support in developing tools to prevent burnout, helping you stay in touch with your values, goals, and inner spark.
Remember, there’s no magic cure or quick fix for burnout. Rebuilding your connection to yourself takes time, patience, and self-love. It’s a process—a journey, not a destination. You're not a machine designed to churn out tasks endlessly. You’re a human being who deserves to feel nurtured, grounded, and fulfilled. Start small, breathe deeply, and give yourself permission to rest.
This blog is contributed by Daniella Dombey. Daniella specializes in professional stress and burn out, building health routines and habits, self esteem and imposter syndrome. REACH OUT to learn more about stress and burnout or to inquire about working with Daniella.