Feeling Burned Out? Find Your B.A.L.A.N.C.E. and Recharge

Burnout and overwhelm have become all too common in our fast-paced lives. Whether you're trying to juggle work, family, or personal goals, it's easy to feel drained and exhausted.

But how can we find balance when everything feels like too much?

This week, I'd like to introduce a simple way to remember how to cope with burnout: B.A.L.A.N.C.E. - This acronym highlights 7 key steps to help you manage stress, recharge, and regain control of your mental and emotional well-being.

Let’s dive into each step of B.A.L.A.N.C.E. so you can start feeling more centered and resilient.

😮💨 B – Breathe Mindfully

When stress hits hard, your body responds by speeding up your heart rate and tightening your muscles. I've also highlighted some of the health benefit of Belly-Breathing. You might want to refer to my previous articles, if you've missed it. One of the quickest ways to calm yourself is through mindful belly-breathing breathing. Inhale deeply for 3 counts, hold for 1 count, then exhale for 6 counts, slowly through the nose or mouth. Repeat this a few times, and you’ll immediately feel a shift toward calm.

❤️🔥 A – Acknowledge Burnout

It’s important to recognize when burnout is happening. Emotional exhaustion, mental fatigue, detachment, and feeling unmotivated are all signs not to be ignored. These are your body's telltale signs. By acknowledging these feelings, you can take proactive steps toward recovery instead of pushing through and hurting yourself even more. Remember, work will always be there. Your health may not.

⛔ L – Let Go of Overcommitment

Many of us say "yes" to too many things. This will eventually lead to an overwhelmed state. It’s okay to say "NO" or set limits. Whether at work or in your personal life, setting boundaries allows you to focus on what truly matters, preserving your energy and well-being. The next time you're tempted to say yes, say this instead "Let me think this through and I'll revert soon." You get to buy some time and weigh your priorities when you are not rushed into committing another commitment.

👭🏼 A – Ask for Support

When you’re feeling overwhelmed, it’s easy to isolate yourself and try to manage it all alone. But reaching out to a friend, colleague, or mental health professional can make a world of difference. Sharing your struggles with others can lighten the load and provide fresh perspectives. Remember, you are not alone. Help is just a call or text away.

🥦 N – Nourish Yourself

Self-care is often neglected when we're too busy or burned out. But nourishing yourself—whether through proper rest, nutrition, exercise, or simply doing something you love—is essential to restore your mental and physical energy. It’s not selfish, it’s necessary. What sparks joy for you? Just allocate time to do that - once a day or even once a week will rejuvenate your body and soul.

💪🏻 C – Control What You Can

One major cause of burnout is feeling out of control. Instead of focusing on everything that’s overwhelming, shift your mindset to what’s within your control. Break tasks down into manageable pieces and tackle them one at a time. You’ll feel more accomplished and less overwhelmed. To aid this process, try writing the things that are bothering you on pen & paper. When one is feeling overwhelmed, relying on our brain to do the heavy lifting is like putting salt in the wound. Put them down on paper and your brain will thank you for it.

💆🏻♀️ E – Embrace Rest

Rest isn’t a luxury; it’s a necessity. Your brain and body need time to recharge. Schedule breaks during your day, even if they’re short. Walk outside, stretch, or just relax for a few minutes. Contrary to many beliefs, short breaks do not stall productivity. Instead, regular rest helps reset your mind and boosts productivity.

Why B.A.L.A.N.C.E. Matters

Burnout is a signal that we’ve been running on empty for too long.

If you want to assess your stress level now, feel free to take this assessment to find out more - https://bit.ly/V3StressTest

The B.A.L.A.N.C.E. approach offers small, actionable steps to help you regain control of your time, energy, and mental well-being. You don’t have to wait until you're completely exhausted to make changes—start with small steps today.

If you’ve been feeling overwhelmed lately, I hope these tips remind you to pause, breathe, and take care of yourself.

Remember, balance isn’t about doing it all—it’s about doing what matters most and taking care of your mind and body along the way.

Stay balanced,

❤️ Shirlyn,

Your Brain Coach