Self-Care Plan for Clients Struggling with Burnout and Exhaustion

You won't be able to do all of these every day and that's ok! You don't need to do all of them. But look for the categories in which you might not do any right now or the categories that you put at the end of your to-do list and rarely get to.

Is your to-do list in your head or on paper? Put it on paper and then notice what doesn’t have to be done now. For example, laundry is on my to-do list, but I still have clean clothes so its ok if it doesn’t get done today or tomorrow. Vacuum the floors is on my list but nothing bad will happen if I don’t do that today. Help yourself be more realistic with the timeline or consequences of not doing it. This helps makes space for things that you haven’t been prioritizing like self-care. Since there is no deadline on self-care and it often does not have immediate measurable results, we put it at the bottom of our lists. And I have never made it completely through my list, which means we might rarely get to self-care.

1. Physical Self-Care

• Prioritize Rest and Sleep:

  • Aim for 7–9 hours of quality sleep per night.

  • Establish a consistent bedtime routine (e.g., dim lights, avoid screens 1 hour before bed).

  • Use relaxation techniques, such as progressive muscle relaxation or meditation, to improve sleep quality.

• Gentle Exercise:

  • Incorporate low-impact activities like walking, yoga, or stretching for 20–30 minutes daily.

  • Listen to your body—focus on movement that feels restorative rather than draining.

• Nutrition:

  • Eat balanced meals with a mix of protein, whole grains, and vegetables.

  • Stay hydrated by drinking water throughout the day.

  • Limit caffeine and sugar, especially in the afternoon and evening.

• Body Care:

  • Schedule time for warm baths, or aromatherapy.

  • Focus on tension-relief practices like foam rolling or light stretching.

2. Emotional Self-Care

• Express and Process Feelings:

  • Keep a journal to reflect on thoughts and emotions.

  • Use creative outlets like art, music, or writing to express yourself.

• Set Boundaries:

  • Learn to say "no" to tasks or commitments that feel overwhelming.

  • Communicate your needs clearly to colleagues, family, and friends.

• Seek Support:

  • Schedule regular check-ins with a trusted friend, therapist, or support group.

  • Consider professional counseling for guidance in managing burnout, start therapy by contacting me.

• Limit Stressful Inputs:

  • Reduce time spent on social media or consuming negative news.

  • Replace stressful inputs with uplifting or calming content (e.g., books, podcasts, or music).

3. Mental Self-Care

• Time Management:

  • Break tasks into smaller, manageable chunks.

  • Take breaks and come back to work refreshed.

• Declutter Your Mind:

  • Make a to-do list to organize priorities.

  • Delegate tasks or ask for help when needed.

• Rest from Mental Overload:

  • Take scheduled mental breaks during work and avoid multitasking.

  • Engage in hobbies, such as gardening, sports, playing with pets, baking, or reading.

4. Social Self-Care

• Meaningful Connections:

  • Spend time with supportive, positive people who energize you.

  • Plan low-stress social activities (e.g., coffee chats, nature walks).

• Limit Negative Interactions:

  • Minimize time with individuals who drain your energy or add to your stress.

• Communicate Needs:

  • Share openly with loved ones about how you’re feeling and how they can help.

5. Environmental Self-Care

• Create a Restorative Space:

  • Declutter and organize your living/work environment for calm and functionality.

  • Add comforting elements like plants, candles, or soft lighting.

• Limit Exposure to Overstimulating Environments:

  • Take breaks from noisy or crowded settings when needed.

• Nature Connection:

  • Spend time outdoors daily, even if just for a few minutes.

  • Visit parks, trails, or other natural settings to recharge.

6. Spiritual Self-Care (Optional)

• Reflect and Recharge:

  • Engage in practices like meditation, prayer, or yoga if they resonate with you.

  • Spend time reflecting on what brings you a sense of purpose or meaning.

  • Participate in a spiritual community if that is meaningful to you

• Practice Gratitude:

  • Write down three things you’re grateful for each day.

• Engage in Restorative Activities:

  • Read inspiring texts or listen to talks that uplift your spirit.

7. Professional Self-Care

• Work Boundaries:

  • Set clear work hours and avoid checking emails or taking calls after hours.

  • Take regular breaks during the workday to avoid prolonged fatigue.

• Realistic Expectations:

  • Discuss workload concerns with supervisors or colleagues.

  • Focus on progress over perfection.

• Professional Growth:

  • Take time for learning activities that inspire or interest you without adding pressure.

8. Reflection and Adjustment

• Daily Check-In:

  • Reflect on your energy levels and adjust your plan as needed.

• Celebrate Progress:

  • Acknowledge small victories, even if it’s just completing one aspect of your self-care plan.