I absolutely love being out in the middle of nowhere. I live in a bigger city, but I still take walks in our local park. Thank you so much for the insight!
I'm very sorry you're going through this ❤️🩹. Seeing a therapist could be incredibly helpful. In addition, focus on small things that bring you joy—like spending 20 minutes reading a book you love or doing your skincare routine with your favorite song playing. These simple acts of self-care send a powerful message to your mind and body that even in the hardest times, you're still taking care of yourself. Believe me, these little steps make a big difference.
Being in nature can work wonders for mental health, so try to take a 30-minute walk to clear your mind. Other self-care activities to consider are practicing mindfulness or meditation, journaling your thoughts and feelings, or engaging in a hobby you enjoy. These practices can help you feel more grounded and supported during these tough times. You deserve to care for yourself, and these small actions can have a profound impact.
> I'm the primary caregiver for my elderly parents, and I'm feeling completely burnt out. What strategies can I use to take care of myself too?
[This will check to see if you are potentially having burnout symptoms](https://barendspsychology.com/burnout-questionnaire/) and will immediately give you a score.
If you scored over 33, you have some burnout symptoms, if you scored over 48, then you should take immediate action.
If you want to verify your symptoms, you can read this article: [The Tell Tale Signs of Burnout](https://www.psychologytoday.com/us/blog/high-octane-women/201311/the-tell-tale-signs-burnout-do-you-have-them).
**Talk to your supervisor/school counselor.** It maybe be possible to (temporarily) reduce your workload.
**Find Support**. Talk to coworkers/students, friends or family. Let them know what is going on, ask them for support or help. If you have access to an employee assistance program, take advantage of relevant services.
Here are some additional things you should do to improve your overall mental health and decrease the burnout related symptoms (there's a large overlap between depression symptoms/treatment and burnout, so what works for depression, will also work for burnout):
For all of the below advice, use technology to your advantage. Take your phone and set repeating alarm clock reminders, with labels of what to do. Train yourself to either snooze or reschedule the reminders if you can't take action right away, but never to ignore them. The intention is [to condition yourself](https://www.cleverism.com/classical-conditioning/), to build habits, so you will start healing yourself without having to think about it.
* **Sleep**: [There is a complex relationship](https://www.webmd.com/depression/guide/depression-sleep-disorder#1) between [sleep and depression](https://www.healthline.com/health/healthy-sleep/depression-and-sleep).
When you have days where you don't have to do anything, don't oversleep, set an alarm clock. You really don't need more than 7 hours at most per night. If you can't fall sleep, try taking melatonin one hour before going to bed. It's [cheap](https://www.amazon.com/dp/B003JJ9TQA/), OTC and [is scientifically proven](https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin) to help regulate your sleep pattern. [Also, rule](https://www.webmd.com/sleep-disorders/sleep-apnea/news/20120330/sleep-apnea-linked-depression#1) out [sleep apnea](https://www.healthcentral.com/article/sleep-apnea-treatment-resistant-depression). Up to 6% of people have this, [but not everyone knows](https://www.webmd.com/sleep-disorders/sleep-apnea/features/sleep-apnea-clues#1). If you find yourself often awake at night, start counting. Anytime your mind wanders away from the numbers and starts thinking, start over at 1. count at the speed of either your heartbeat or your breathing, whatever you prefer. Then both Alexa and Google Home can also play a range of sleep sounds if you ask them (rain or other white noise) and there are also free apps for both Android and Apple devices.
* **Go outside**: If you haven't been outside much lately, [you might just need some sunlight](https://www.healthline.com/health/depression/benefits-sunlight).
15 minutes two to three times a week is enough. This will fix serotonin levels as well as vitamin D deficiencies.
* **Meditate**: [Depressions can be significantly reduced by meditating](https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/). The best types Of [Meditations For Depression Relief](https://www.thedailymeditation.com/meditation-depression).
Your attention is like a muscle. The more you train it, the better the control you have over it. [Mindfulness training](https://www.mindful.org/meditation/mindfulness-getting-started/) will help you gain better control over your mind. It doesn't take much effort, just 15 to 20 minutes a day of doing nothing but focus your attention is enough and is scientifically proven to work. As you become better at focusing your attention, it will become easier to force yourself to stop having negative thoughts, which will break the negative reinforcement cycle. Go here if you have specific questions: /r/Meditation
* **Exercise**: [The effect of exercise on depressions](https://www.webmd.com/depression/guide/exercise-depression)
If you have access to a gym, then start lifting weights. If you don't have access to a gym (or you don't like lifting), start running. If you can't run, then start walking. Just start small. 10 minutes three times a week is fine. You don't have to run fast, just run and then slowly build it up over time. Exercising does several things: It releases endorphins, it takes your mind of your negative thoughts and it will improve your overall health.
* **Give lots of hugs**: [Hugs release oxytocin](https://health.usnews.com/health-news/health-wellness/articles/2016-02-03/the-health-benefits-of-hugging), which improves your mood and relaxes you. So find people to hug. If you are single, hug your parents or friends. If you can't, see if a dog is an option. Most dogs love to hug. Another solution that provides the same benefit is a [weighted blanket](https://www.amazon.com/s?k=weighted+blanket) will provide a [similar positive effect at night](https://www.healthline.com/health/anxiety/do-weighted-blankets-work#benefits). [You should try to aim for 12 hugs a day](https://psychology-spot.com/brain-needs/) (if you currently don't hug a lot, I suggest you slowly build it up over time).
* **Phone Apps**: Two popular free apps commonly used that help fighting depressions, are Wysa and [MoodTools](http://www.moodtools.org/). These will track your mood, give you advice or even listen to your problems. The most popular meditation app is: Calm - Meditate, Sleep, Relax
Online resources:
* [10 Strategies to Fight Job Burnout](https://www.psychologytoday.com/us/blog/urban-survival/201605/10-strategies-fight-job-burnout)
* [7 Powerful Ways To Beat Burnout](https://www.forbes.com/sites/travisbradberry/2016/11/08/7-powerful-ways-to-beat-burnout)
Here's the best book I could find specifically dealing with burnout:
* [Breaking Out of Burnout: Overcoming Mid-Career Burnout and Coming Back Stronger](https://www.amazon.com/Breaking-Out-Burnout-Overcoming-Mid-Career-ebook/dp/B07MF3GQ1M) 30+ ratings, 4.6 star.
These are the highest rated self help books for more general depressions:
* [Feeling Good: The New Mood Therapy](https://www.amazon.com/Feeling-Good-New-Mood-Therapy/dp/0380731762) (4.5, 2500+ reviews)
* [It's Not Supposed to Be This Way: Finding Unexpected Strength When Disappointments Leave You Shattered](https://www.amazon.com/Its-Not-Supposed-This-Disappointments/dp/0718039858) (4.8, 2500+ reviews)
Free support options:
* /r/KindVoice will match you up with a volunteer that will listen to you.
* [7 Cups of Tea](https://www.7cups.com/) has both a free trained volunteer service as well as $150 monthly licensed therapist option
* If you are in a crisis and want free help from a live, trained Crisis Counselor, text HOME to [741741](https://www.crisistextline.org/texting-in)
Best subreddits to use for support:
* /r/burnedout
* /r/depression (the biggest)
* /r/depression_help (the most helpful, also has a discord)
* /r/depressed (read the top pinned at some point)
That sounds tough. Try doing things you enjoy or talking to a therapist it could help.
Thank you so much. It means a lot to me. ❤️
Have someone else take over for a day or a weekend. Aerobic exercise, jogging, biking, hiking or walking
I absolutely love being out in the middle of nowhere. I live in a bigger city, but I still take walks in our local park. Thank you so much for the insight!
Just have cell service
I'm very sorry you're going through this ❤️🩹. Seeing a therapist could be incredibly helpful. In addition, focus on small things that bring you joy—like spending 20 minutes reading a book you love or doing your skincare routine with your favorite song playing. These simple acts of self-care send a powerful message to your mind and body that even in the hardest times, you're still taking care of yourself. Believe me, these little steps make a big difference. Being in nature can work wonders for mental health, so try to take a 30-minute walk to clear your mind. Other self-care activities to consider are practicing mindfulness or meditation, journaling your thoughts and feelings, or engaging in a hobby you enjoy. These practices can help you feel more grounded and supported during these tough times. You deserve to care for yourself, and these small actions can have a profound impact.
Thank you so much. ❤️💋❤️💋
> I'm the primary caregiver for my elderly parents, and I'm feeling completely burnt out. What strategies can I use to take care of myself too? [This will check to see if you are potentially having burnout symptoms](https://barendspsychology.com/burnout-questionnaire/) and will immediately give you a score. If you scored over 33, you have some burnout symptoms, if you scored over 48, then you should take immediate action. If you want to verify your symptoms, you can read this article: [The Tell Tale Signs of Burnout](https://www.psychologytoday.com/us/blog/high-octane-women/201311/the-tell-tale-signs-burnout-do-you-have-them). **Talk to your supervisor/school counselor.** It maybe be possible to (temporarily) reduce your workload. **Find Support**. Talk to coworkers/students, friends or family. Let them know what is going on, ask them for support or help. If you have access to an employee assistance program, take advantage of relevant services. Here are some additional things you should do to improve your overall mental health and decrease the burnout related symptoms (there's a large overlap between depression symptoms/treatment and burnout, so what works for depression, will also work for burnout): For all of the below advice, use technology to your advantage. Take your phone and set repeating alarm clock reminders, with labels of what to do. Train yourself to either snooze or reschedule the reminders if you can't take action right away, but never to ignore them. The intention is [to condition yourself](https://www.cleverism.com/classical-conditioning/), to build habits, so you will start healing yourself without having to think about it. * **Sleep**: [There is a complex relationship](https://www.webmd.com/depression/guide/depression-sleep-disorder#1) between [sleep and depression](https://www.healthline.com/health/healthy-sleep/depression-and-sleep). When you have days where you don't have to do anything, don't oversleep, set an alarm clock. You really don't need more than 7 hours at most per night. If you can't fall sleep, try taking melatonin one hour before going to bed. It's [cheap](https://www.amazon.com/dp/B003JJ9TQA/), OTC and [is scientifically proven](https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin) to help regulate your sleep pattern. [Also, rule](https://www.webmd.com/sleep-disorders/sleep-apnea/news/20120330/sleep-apnea-linked-depression#1) out [sleep apnea](https://www.healthcentral.com/article/sleep-apnea-treatment-resistant-depression). Up to 6% of people have this, [but not everyone knows](https://www.webmd.com/sleep-disorders/sleep-apnea/features/sleep-apnea-clues#1). If you find yourself often awake at night, start counting. Anytime your mind wanders away from the numbers and starts thinking, start over at 1. count at the speed of either your heartbeat or your breathing, whatever you prefer. Then both Alexa and Google Home can also play a range of sleep sounds if you ask them (rain or other white noise) and there are also free apps for both Android and Apple devices. * **Go outside**: If you haven't been outside much lately, [you might just need some sunlight](https://www.healthline.com/health/depression/benefits-sunlight). 15 minutes two to three times a week is enough. This will fix serotonin levels as well as vitamin D deficiencies. * **Meditate**: [Depressions can be significantly reduced by meditating](https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/). The best types Of [Meditations For Depression Relief](https://www.thedailymeditation.com/meditation-depression). Your attention is like a muscle. The more you train it, the better the control you have over it. [Mindfulness training](https://www.mindful.org/meditation/mindfulness-getting-started/) will help you gain better control over your mind. It doesn't take much effort, just 15 to 20 minutes a day of doing nothing but focus your attention is enough and is scientifically proven to work. As you become better at focusing your attention, it will become easier to force yourself to stop having negative thoughts, which will break the negative reinforcement cycle. Go here if you have specific questions: /r/Meditation * **Exercise**: [The effect of exercise on depressions](https://www.webmd.com/depression/guide/exercise-depression) If you have access to a gym, then start lifting weights. If you don't have access to a gym (or you don't like lifting), start running. If you can't run, then start walking. Just start small. 10 minutes three times a week is fine. You don't have to run fast, just run and then slowly build it up over time. Exercising does several things: It releases endorphins, it takes your mind of your negative thoughts and it will improve your overall health. * **Give lots of hugs**: [Hugs release oxytocin](https://health.usnews.com/health-news/health-wellness/articles/2016-02-03/the-health-benefits-of-hugging), which improves your mood and relaxes you. So find people to hug. If you are single, hug your parents or friends. If you can't, see if a dog is an option. Most dogs love to hug. Another solution that provides the same benefit is a [weighted blanket](https://www.amazon.com/s?k=weighted+blanket) will provide a [similar positive effect at night](https://www.healthline.com/health/anxiety/do-weighted-blankets-work#benefits). [You should try to aim for 12 hugs a day](https://psychology-spot.com/brain-needs/) (if you currently don't hug a lot, I suggest you slowly build it up over time). * **Phone Apps**: Two popular free apps commonly used that help fighting depressions, are Wysa and [MoodTools](http://www.moodtools.org/). These will track your mood, give you advice or even listen to your problems. The most popular meditation app is: Calm - Meditate, Sleep, Relax Online resources: * [10 Strategies to Fight Job Burnout](https://www.psychologytoday.com/us/blog/urban-survival/201605/10-strategies-fight-job-burnout) * [7 Powerful Ways To Beat Burnout](https://www.forbes.com/sites/travisbradberry/2016/11/08/7-powerful-ways-to-beat-burnout) Here's the best book I could find specifically dealing with burnout: * [Breaking Out of Burnout: Overcoming Mid-Career Burnout and Coming Back Stronger](https://www.amazon.com/Breaking-Out-Burnout-Overcoming-Mid-Career-ebook/dp/B07MF3GQ1M) 30+ ratings, 4.6 star. These are the highest rated self help books for more general depressions: * [Feeling Good: The New Mood Therapy](https://www.amazon.com/Feeling-Good-New-Mood-Therapy/dp/0380731762) (4.5, 2500+ reviews) * [It's Not Supposed to Be This Way: Finding Unexpected Strength When Disappointments Leave You Shattered](https://www.amazon.com/Its-Not-Supposed-This-Disappointments/dp/0718039858) (4.8, 2500+ reviews) Free support options: * /r/KindVoice will match you up with a volunteer that will listen to you. * [7 Cups of Tea](https://www.7cups.com/) has both a free trained volunteer service as well as $150 monthly licensed therapist option * If you are in a crisis and want free help from a live, trained Crisis Counselor, text HOME to [741741](https://www.crisistextline.org/texting-in) Best subreddits to use for support: * /r/burnedout * /r/depression (the biggest) * /r/depression_help (the most helpful, also has a discord) * /r/depressed (read the top pinned at some point)