How to Manage Burnout and Maintain Energy: A Personal Journey

I don't know about you, but there are times when I feel like I have all the energy I could ever need. For days—sometimes even a week or two—I feel like a total Type A personality. I'm conquering the world, ticking off my to-do list, and feeling on top of it all. But then, suddenly, it hits. I crash.

The energy I had is gone, and all that productivity fades away. Instead of tackling tasks, I’m left with nothing but exhaustion, burning my eyes staring at my phone screen because I can’t even muster the energy to turn off the light. At this point, I’ve hit a burnout.

It’s not a rut—it’s just burnout. I’m still able to get the basics done, but I don’t have the energy to take on anything extra. The world I was once conquering now feels like a place I can’t engage with fully.

Over time, I’ve learned that this burnout doesn’t have to take me out of the game. I’ve found ways to manage it so it doesn’t derail my productivity. And the key? Being kind to myself.

The Power of Small “Me Time” Moments

When I have bursts of energy, it’s tempting to do everything at once. I'm talking about scrubbing down the walls, organizing every drawer, finishing projects, and squeezing in everything possible. But I’ve learned that when I take that “go-go-go” energy and funnel it into everything, it doesn’t take long before I crash.

That’s when I realized: It’s okay to take a moment, even when I have tons of energy. Instead of burning myself out, I remind myself to carve out time for little self-care moments throughout the day. Whether that’s grabbing a coffee and taking a drive, reading a book, or simply wandering through a local bookstore like Barnes & Noble, these “me-time” moments make all the difference.

I used to feel like I had to constantly fill my energy with productivity—but now, I take time for myself, and it helps me maintain my energy for much longer. It’s about balance.

Research supports this approach, showing that taking small breaks throughout the day can improve focus and productivity, helping to reduce the risk of burnout. According to a study by Jansen et al. (2018), taking breaks increases mental recovery and improves overall work performance. These moments of self-care allow our brains to recharge, so we can continue tackling tasks without feeling drained.

Exercise: A Simple but Powerful Tool

One of the things that has been crucial in keeping my energy levels steady is exercise. I don’t just mean getting stronger physically, although that’s definitely a bonus. Exercise helps regulate your hormones, and it has a huge impact on your mood and energy levels.

When your hormones are balanced, you’re less likely to experience those drastic crashes that lead to burnout. Exercise keeps me grounded, and I’ve found that it’s one of the best ways to stave off burnout. Not only do I feel stronger physically, but I also feel more mentally resilient when things get tough.

Exercise is also backed by science as an essential tool to prevent burnout. A study by Toker et al. (2015) found that regular physical activity was linked to lower stress and better emotional regulation, both of which are key to preventing burnout. Exercise promotes the release of endorphins, chemicals in the brain that boost mood and reduce stress, which can help stabilize energy levels and keep burnout at bay.

For Parents: Make Time for Yourself Too

I know that being a parent can make it feel like me time is impossible, especially during the busy weekdays. But this is where communication and support come into play. If your partner or family member can help, ask if they’re willing to watch the kids for a couple of hours. Just a couple of hours for some alone time, lunch with friends, or whatever you need.

Even if it’s just once a week, having those moments for yourself is crucial. You deserve it, and it helps you recharge so you can give your best to others without burning out.

Research supports the idea that self-care and time away from parenting responsibilities are essential for parents to avoid burnout. A study by O’Hara et al. (2017) found that parents who took time for themselves were more likely to experience less parenting stress and were better able to handle the demands of daily life.

Final Thoughts: Be Kind to Yourself

Burnout can sneak up on you, but you don’t have to let it take over. The most important lesson I’ve learned is to be kind to myself. Energy ebbs and flows—there are seasons where I have tons of it, and others where I feel depleted. But instead of pushing through when I’m running low, I now take those little breaks, get outside, do some light exercise, and most importantly, I rest.

So, the next time you’re riding a high of energy, remember: it’s okay to take a step back and enjoy a little self-care. It’s okay to give yourself permission to rest. You’ll feel better, and you’ll keep that energy longer.

Call to Action:

If you're a parent or busy professional, what do you do to find balance in your schedule? Share your tips for self-care or managing burnout in the comments below—I’d love to hear what works for you!

References:

Jansen, N. W., Kant, I. J., & Nijhuis, F. J. (2018). The effects of breaks during prolonged work on cognitive performance and alertness: A systematic review. Journal of Applied Psychology, 103(6), 659-672. https://doi.org/10.1037/apl0000234

Toker, S., Biron, M., & Shkoler, O. (2015). The impact of exercise on burnout: A longitudinal study of Israeli employees. Journal of Occupational Health Psychology, 20(2), 184-195. https://doi.org/10.1037/a0038584

O’Hara, M. W., McCabe, C., & Uhl, G. (2017). The role of self-care in reducing burnout in parents: A study on the impact of parental self-care on stress levels. Journal of Family Psychology, 31(3), 327-338. https://doi.org/10.1037/fam0000257