Introduction

Experiencing burnout can be overwhelming, especially for those in high-demand environments like healthcare, IT or for neurodivergent and disabled adults. This comprehensive guide aims to provide self-care strategies that go beyond the basics of sleep, nutrition, and exercise. By incorporating these methods into your daily routine, you can begin to master your energy, restore vitality, foster innovation, and optimize performance.

Understanding Burnout & Self Care

Definition and Symptoms

Spicy burnout occurs when the ongoing unmet needs of autistic, ADHD, neurodivergent and/or disabled individuals lead to severe stress without adequate recovery. This results in meltdowns, shutdowns, skill loss, and disconnection from self and others. Unlike typical burnout, it's distinct from depression and not usually caused by a single health condition. 

Common Burnout symptoms include:

- Chronic fatigue

- Insomnia

- Forgetfulness

- Increased irritability

- Physical symptoms such as headaches, stomach aches or overall body aches.

In her inspiring book Enneagram Empowerment, Laura Miltenberger beautifully defines self-care as 'the choice to be kind to yourself.' This means embracing gentleness, kindness, compassion, and encouragement in our daily lives. Self-care isn’t just about doing things—it’s about cultivating a joyful, pleasurable way of being. The goal? To bring more peace and energy into your life and relationships.

Specific Challenges for Those Experiencing Spicy Burnout

Those in high-demand environments and Neurodivergent and disabled adults may face unique challenges when experiencing burnout. These can include sensory system overwhelm and underwhelm, difficulty with starting or completing tasks, or exacerbated symptoms of existing co-occurring health conditions. Recognizing these specific challenges is crucial in tailoring effective self-care strategies.

Importance of Self-Care During Burnout

Physical Health Considerations

The physical toll of burnout should not be underestimated. Persistent stress can weaken the immune system, increase the risk of chronic illnesses, autoimmune disorders and exacerbate existing health conditions. Prioritizing self-care is essential for maintaining overall physical well-being.

Mental Health Implications

Burnout can significantly impact mental well-being. It may lead to increased anxiety, depression, or other experiences in thought that have a negative effect. Taking proactive steps towards self-care helps mitigate these effects and promotes emotional well-being.

Most important to note is the way long term or chronic cycle burnout impacts how you feel about yourself.  Many expressed in my research that they felt they didn’t know who they truly were.

Practical Self-Care Actions

Mind Centered Strategies

• Every time you critique yourself, pay yourself on e genuine compliment too.
• Choose one emotion to observe each week and notice when and how it shows up in your life.
• Keep a self trust journal.  Write down the choices you are pleased with, even the little ones.  Write down the promises you make to yourself and keep, the goals you meet and the nourishing actions you take each day that fuel you.
• Share your preferences, even the little or simple ones and include the ones you feel very flexible about.

Body Centered Strategies

• Give yourself a hug.  Crossing your own arms over opposite sides of your body can be very soothing and comforting. This allows you to use the touch and pressure that feels best to you vs. having someone else hug you.
• Learn about the emotionally healing benefits of food.  Eggs: Contain the amino acid tryptophan, which helps form serotonin, the chemical responsible for happiness.  Nuts: Contain essential fatty acids and magnesium, which boost mood and reduce inflammation. 
• Do a 5 min body check in.  From your toes to the top of your head, notice what each part of your body is sensing in and around it.  Example: The breath going in and out of your nose, the tension in your jaw, your feet touching the ground.

Heart Centered Strategies

• Practice giving to those who cannot give in return. Example: dropping off food from an animal shelter’s wish list.
• Watch a comedy show, read a funny book, or call the friend who always makes you laugh.
• Plant a flower garden.  Keep bird feeders full in your yard.  Care for things that are non productive in return.
• Go out at night and spy as many stars as you can.  Climb to the top of something high and admire the view (be safe), or go somewhere new to watch the sunrise or sunset.  Cultivate a sense of awe and wonderment for the beauty around you. 

Creating a Supportive Environment Building a Support Network

Having a support network is crucial during times of burnout.

- Identifying Supportive Colleagues, Friends or Family: Reach out to trusted colleagues, friends or family who understand what you are experiencing.

- Professional Support Options:  Consider seeking professional support through experts in this area including coaching,  therapy or counseling services.

Workplace Accommodations

Adjusting your work environment can help manage burnout more effectively.

-Flexible Working Hours: Discuss flexible working hours with your employer to better accommodate your current energy needs.  We each have a natural energy rhythm when we best do high thinking or creative tasks.  Burnout can impact this natural cycle, so you may observe that mornings are no longer when you do your best thinking, maybe right now that is around 2-3 pm. 

- Quiet Spaces for Breaks: Identify quiet areas where you can take breaks away from noise and distractions.  This can help you reset your nervous system that is directly impacted during high stress and burnout.  Even

Energy Management Techniques

Time Management Strategies

Effective time management can prevent feelings of being overwhelmed.

- Prioritizing Aligned Tasks: Use your values and goals as your scheduling guide.  Ask first, Is this truly my responsibility?  Then, does this align with my values and goals?  

- Scheduling Self Care Breaks: Incorporate regular breaks into your schedule to take 3 deep breaths, walk outside or into another room for at least 5 minutes, simply take a sip of water and express gratitude for the clean, cool water that is nourishing your cells.

Tools for Quick Energy Boosts 

Sometimes you need immediate revitalization methods to get through the day.

- Find Quiet: Short quiet breaks (10–15 minutes) can quickly rejuvenate energy levels. Places you can find quiet: in your car, the bathroom, or outside away from entrances.

Some other places to find quiet include:

• A library
• A co-working space
• A park
• A museum plaza
• A waterside place
• A quiet conference room or meeting space at a local community center or church
• A waiting room

- Quick Relaxation Exercises: Practice quick relaxation techniques such as progressive muscle relaxation or breathwork exercises.

Long-Term Recovery Plans 

Burnout didn’t happen overnight and it won’t resolve overnight, although I know you wish it would.  What got you here in burnout, won’t get you out of burnout.  It takes a different approach, one of compassionate curiosity and allowing new ways of being.

• Begin by observing what you are feeling, thinking and experiencing right now.  What isn’t working for you?  What is working well for you?
• Taking what is working well for you right now, how are these areas aligned with your values and goals?  Where or how can you bring more of this into your daily life?
• Reviewing what isn’t working well for you right now, can these areas be completely eliminated, temporarily paused or can this be outsourced to someone else either for the long term or for a short term?

- Monitoring Progress and Adjusting as Needed: Regularly assess your energy levels and progress.  Revisit the list of questions above and adjust as necessary to ensure continuous improvement.

Taking the first step towards recovery from burnout begins with trying one of these suggested self-care strategies today. If needed, consider reaching out to professional support services for additional assistance. Remember that prioritizing self-care is not only beneficial but essential for long-term well-being.

Join Our Community for Continued Support and Insights

Are you ready to dive deeper into effective self-care strategies tailored for those experiencing burnout, particularly within high-demand environments? Our Self Care September provides exclusive content focused on mastering energy, restoring vitality, fostering innovation, and optimizing performance. 

- Receive expert advice on advanced burnout recovery techniques.

- Access tools designed specifically for neurodivergent and disabled adults.

- Stay updated with the latest research and practical tips.

Don't miss out on valuable insights that can transform your well-being journey.

We’re started our #SelfCareSeptember Series with Self Care 101 during burnout now available on-demand at the links below! Don’t miss out on the tools and strategies to recharge when you're feeling burnt out.

👉 Register now to join us for our 3rd Annual Self Care September and get your Self Care Guide filled with tools and resources:

https://energize.whittingtonwellbeing.com/products/offers/view/1172608 

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