As the pace of life and work intensifies, more and more of us are feeling the strain. Studies have shown that 97% of Americans understand the importance of self-care—but more than half of us felt burnt out last year.
We all know that self-care is crucial—so why is it so hard to prioritize?
Here, we’re exploring some of the most common barriers to achieving balance and helping you break them down. If you’re on the brink of burnout, these self-care strategies will help you replenish your energy so you can bring your best self to work and life.
Understanding the Barriers to Prioritizing Self-Care
Despite knowing how important self-care is, many of us struggle to make it a priority. Some of the most common obstacles that stand in the way of self-care include:
Time constraints
Between work, family, and personal obligations, you may not feel like you have time to prioritize self-care. Daily demands can be barriers that prevent you from taking the steps you need to replenish your energy.
Guilt and overwork
It’s not uncommon to feel guilty for taking time for yourself, especially if you’re a parent or caretaker. Remember, self-care isn’t selfish—it’s essential to living a balanced life.
Perfectionism and pressure
The drive to constantly meet high standards or expectations can lead you to neglect your well-being. You might be plagued by feelings that you aren’t doing “enough.”
Disconnect between awareness and action
Like many things that are “good” for us, self-care is easier said than done. Even if you understand how critical self-care is, the gap between knowing and doing can put you on a path to burnout.
Why Self-Care is Essential
We’re all aware of the consequences of burnout left unchecked. Excessive stress can tank your productivity, diminish your decision-making, and impede your emotional well-being. It all adds up to a damaging impact on your overall effectiveness.
The most important reasons to prioritize self-care include:
Preventing burnout
We hear all the time that self-care is essential, but we might think of it as a luxury we can’t afford. In reality, it’s non-negotiable. Consistently practicing self-care will reduce your stress, restore your energy, and refill your cup.
Restoring energy and focus
The steps you take to overcome fatigue and avoid burning out will help you maintain your productivity and performance with a clear, focused mindset. Self-care lets you recharge mentally and physically, enabling you to show up more fully at work and at home.
Managing stress and maintaining emotional well-being
While it’s best to make it a regular practice, even small bites of self-care can go a long way toward reducing stress. Taking a moment to step away will empower you to handle stress better by improving your clarity, resilience, and emotional intelligence.
Fostering a healthier relationship with work
Prioritizing well-being supports a balanced approach to work, helping you avoid the all-or-nothing mindset that can lead to burnout. Remember, too, that your self-care sets the standard for those around you, from your partner to your children to your friends and colleagues.
Practical Tips for Filling Your Cup
You may be so focused on the needs of others that you neglect your own well-being. But prioritizing self-care isn’t just about rest; it’s about sustaining the energy and clarity needed to live and work with purpose.
Practical, actionable ways to make self-care a consistent part of your practice include:
- Schedule self-care like a meeting. I know—our to-do lists are never-ending. But when you treat your self-care practice like any other important meeting or task, you’ll be better positioned to tackle the rest of the commitments on your calendar.
Self-care strategy: Block specific time on your calendar for activities that help you recharge. I have a standing sauna appointment on Friday afternoons, which ensures me 30 minutes of calm and quietude.
- Set clear boundaries. Burnout usually results from taking on too much. Recognize that self-care starts with re-assessing your priorities and setting boundaries—and that often means learning how to say ‘no.’
Self-care strategy: Free up space for rest and recovery by taking a hard look at your calendar. Identify areas where you can reduce unnecessary tasks or obligations.
- Practice mindfulness. It sounds a little woo-woo to some, but mindfulness is a serious practice that can help you manage stress and gain better perspective. You can reduce the mental exhaustion that may lead to burnout with meditation, deep breathing, or daily gratitude.
Self-care strategy: Start with a simple technique like deep breathing. Even taking five minutes to become aware of and regulate your breath can help you reset.
- Prioritize your physical well-being. Your physical well-being—exercise, nutrition, sleep—is the foundation of your health. Pay attention to how you move, what you eat, and when you rest to prevent burnout and maintain your energy.
Self-care strategy: Incorporate daily movement to stay physically and mentally well. My hour-long morning workout is non-negotiable ‘me’ time, but you might choose a daily walk or short yoga session to fuel your body and mind.
- Seek connection, not isolation. Shutting down when stress settles in can exacerbate feelings of burnout. Cultivating a support system can help you manage challenges more effectively. Reach out to a friend, a mentor, or even a coach. Sometimes, just verbalizing what’s bothering you can lighten the load.
Self-care strategy: Check in with someone you trust when your stress levels start to rise. A friend or colleague can help you maintain your accountability for self-care.
- Unplug and digitally disconnect. It’s no secret that constant connectivity leads to mental fatigue. The ping on your phone alerting you to another incoming email or text can be enough to set you on edge. We all need time away from the demands of work to recharge.
Self-care strategy: Take regular breaks from technology and social media to recharge. Explore features on your phone—like ‘Do Not Disturb’ mode—that can help you disconnect.
- Regularly reflect. Ask yourself, “How am I doing, really?” Burnout can creep in gradually, and the best way to head it off is to consistently check in with yourself. Take time to assess your mental, emotional, and physical well-being, and adjust your routine accordingly.
Self-care strategy: Keep a journal or use a well-being app to track how you’re feeling. Look for patterns over time that might reveal how your self-care efforts (or lack thereof) impact your performance or feelings of fulfillment.
Being the best version of yourself requires intentional self-care, not just once in a while, but routinely. When you prioritize your well-being, you’ll be better equipped to perform at your best and set an example for the important people in your life.
Take a moment to reflect on what might prevent you from prioritizing self-care. Is it family obligations? A too-full plate at work? If you could take just one step to refill your cup today, what would it be? Whether it’s reading, taking your pet for a walk, or spending time with loved ones, doing something that brings you joy can make a difference.
At Transitions Careers, we focus on empowering people to establish healthier boundaries and achieve better balance—while still finding purpose and fulfillment in their work. Learn more about Transitions Careers here and reach out to explore how we can support you.
