Don't let burnout ruin your new year: 3 tips for self-care

As a busy Black woman, it's easy to let the stresses of life pile up and cause burnout. But burnout doesn't have to ruin your new year. Taking time for self-care is essential for recharging and managing stress. In this blog post, we'll discuss three tips for self-care that will help you start the new year on the right foot.

 1) Understand Your Triggers

As a black woman, burnout can be an all too familiar feeling. But understanding what causes it is the first step to taking back your life and preventing it from happening again. One of the leading causes of burnout among black women is emotional labor. This is the process of managing emotions in order to create a certain outcome. This could mean having to constantly be the strong one, putting up walls to protect yourself, or being expected to shoulder extra burdens because of your race or gender. While emotional labor can often be a necessary part of life, it can take a toll if done for too long. Stressful work environments can also lead to burnout. Whether it’s working long hours, having to juggle multiple roles or tasks, or dealing with difficult coworkers or supervisors, these situations can lead to burnout if not managed properly. A lack of work-life balance is another common cause of burnout among black women. This could be due to an overwhelming workload that keeps you from making time for rest and relaxation, or feeling like you have to be everything to everyone at all times.

Finally, cultural and family expectations can play a role in burnout. Sometimes we find ourselves taking on responsibilities that aren’t our own just to make someone else happy or meet society’s standards. Understanding the underlying causes of burnout is key to being able to take action and prevent it from happening again. Knowing your triggers and limits can help you recognize when you need to slow down and make time for yourself.

2) Make Time for Yourself

The idea of “putting yourself first” is often a foreign concept. We often prioritize work and family over our own needs and desires, resulting in burnout. This new year is the perfect time to practice self-care and make sure you are taking care of yourself.

One way to do this is to set aside specific blocks of time for yourself each day or week. This could be as little as 10 minutes a day devoted to something you love, such as reading, writing, painting, or gardening. The key here is to make sure you are unplugging from technology and other distractions, so that you can truly relax and recharge.

Another great way to make time for yourself is to take regular breaks throughout the day. Whenever you find yourself feeling overwhelmed or stressed, step away from whatever you’re doing and take a break. Maybe it’s going for a walk around the block, listening to music, or even just closing your eyes and breathing deeply for five minutes. Taking regular breaks throughout the day can help to manage your stress levels and give you an opportunity to rest.

Finally, when it comes to self-care, don’t forget to get enough sleep! Getting seven to eight hours of quality sleep every night can help to improve your mood and energy levels, so try to go to bed and wake up at the same times each day. You may also want to consider setting a nightly routine that helps to relax your body and mind before bedtime.

Making time for yourself is a great way to combat burnout and start the new year on the right foot. Remember to understand your triggers, make time for yourself, and seek professional help if needed. By prioritizing self-care and rest, you can ensure that 2021 will be a successful year for you!

3) Seek Professional Help

As a woman, it can be especially difficult to recognize the signs of burnout and take the steps needed to prevent it. It is our nature to “keep going”. If you feel like you’ve been struggling for too long and can’t seem to find a solution, it may be time to seek professional help. Therapy is a great option for those who are dealing with burnout. A therapist can help you identify your triggers and teach you coping mechanisms that can help you manage stress more effectively. Therapists can also provide you with valuable insight into how your thoughts and emotions are impacting your life and provide practical tools for managing them.

In addition to therapy, medication can also be a helpful tool in managing burnout. It is important to talk to your doctor or psychiatrist to determine whether this is the right course of action for you.

No matter what path you choose to take, it’s important to remember that self-care should always come first. Investing in yourself is key to getting through burnout, so make sure that you prioritize it in your life this new year. Self-care doesn’t have to be complicated or expensive; even small changes can make a big difference when it comes to preventing burnout. Start by getting plenty of restful sleep each night. Developing a consistent bedtime routine and avoiding screens before bed can help you get quality sleep which will give you energy during the day.