Burnout Recovery: From Hot Mess to ‘I’ve Got This’

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Feeling Like a Hot Mess? Let’s Talk Burnout

Feeling the effects of burnout? Let me introduce Sarah. She’s a working mum juggling deadlines, laundry piles, school runs, and an ever-growing to-do list. From the outside, she’s winning at life—a great career, awesome friends, and Instagram-worthy family moments. But inside? She feels like a ‘hot mess’ and is struggling with the stress of trying to achieve the elusive work life balance. 

Every day starts with overwhelming guilt just for wanting some me time. And no matter how much she’s tried mindfulness, deep breathing or positive pep talks—nothing has truly worked long term to overcome this constant feeling of burnout.

It’s more than just feeling tired. According to Healthline, burnout is a deep, draining exhaustion that affects your mental, emotional, and physical state. In fact, McKinsey & Company reports that 42% of women say they’re feeling burned out—showing just how common this struggle is for working mums such as Sarah. When burnout hits hard, even getting through the day feels impossible. 

But here’s the good news: you’re not alone and burnout recovery is entirely achievable. This article will show you that you CAN reclaim control of your life.

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Burnout Check: Are You already at DEFCON 1?

Burnout sneaks up on you, often before you know it. Are you just a little stressed out, or have you gone from overwhelm to nearing full-on meltdown mode.

Burnout Checklist: Are These Signs Familiar?

• Does your patience disappear faster than your toddler’s attention span?
• Have you forgotten what your kitchen bench looks like?
• Do you feel like a zombie no matter how much sleep you get?
• Is even choosing what’s for dinner completely overwhelming? 
• Do you feel like your sanity is held together with dry shampoo and coffee?

If some or all of these hit home, welcome to Burnout Club. Don’t worry—your membership is fleeting at best, and temporary at worst.

The first step to breaking free? Admitting that something needs to change.

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The Loudest Voice in Your Head? It Should Be Yours!

Between work emails, endless childcare tasks, and everyone else’s expectations, you’re putting everyone ahead of yourself. And what happens when you’re always last? Feelings of resentment, exhaustion, and stress from the constant overwhelm, and that nagging feeling that there is not enough of you to go around. 

This imbalance not only disrupts your attempts to have that elusive work-life balance but also leaves you vulnerable to stress and burnout.

Here’s how to reclaim your voice and your life:

• Put yourself first: it’s not selfish – it’s survival 
• Celebrate small wins: Did you hydrate today? Gold star for you! Start acknowledging even the smallest victories.
• Tune into what YOU want: Start asking yourself what you need and not what others are going to demand of you. 
• Challenge the guilt and self-doubt: you deserve to grow, thrive, and be happy.
• Remember that change takes time: small shifts lead to big results. And remember the quote: “Small hinges open large doors.”‘

Your voice should be the one leading your life, not the background noise of everyone else’s demands. 

👉 For more guidance on reclaiming your voice, check out: Are you waiting for permission? 

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Welcome to the Self-First Club—No Guilt Allowed!

Taking care of yourself doesn’t have to be a spa weekend (future goals!). Let’s work up to that but in the meantime small, daily moments of self-care can make a HUGE difference as stress management for working mums to help you kick stress to the curb. 

• Prioritise ‘me time.’ : Schedule it like a non-negotiable meeting.
• Pick activities that spark joy: Whether it’s reading or binge-watching Netflix. 
• Practice mindfulness: Even one minute of deep breathing helps. But you’re an overachiever so try for 2-3 minutes.
• Learn to say “no.”: For the people pleaser in you, boundaries are essential (we’ll break it down next).

You matter, and your well-being isn’t ( and shouldn’t) be up for negotiation. Burnout won’t fix itself—you have to take action. For more inspiration, check out Dr Demartini on making self-care a priority.

👉 Related Resource: How to Unlock Your Potential of Worth and Value 

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No: Say it like you mean it! 

You’ve heard it before: “No” is a complete sentence. But actually saying it? That’s where the magic happens.

• Understand your limits: Think of your energy like your phone battery—you must recharge.
• Use polite but firm declines: Use phrases like, “I appreciate the offer, but I need to recharge my fabulousness right now.” Go on I dare you! Seriously though, you can just say you are already committed. No further explanation is required.
• Protect your moments of joy: Spend time on things that energise you, not drain you. Even 30 minutes a day makes a huge difference. 

Remember: Every time you say ‘no’ to something that drains you, you say yes to your wellbeing.

👉 For more tips on boundaries: Read this article on the Power of Perception

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Mindset Makeover: Shift from Surviving to Thriving

If your to-do list had feelings, it’d be plotting against you by now. Let’s show it who’s really in charge by picking the two or three things that actually count and leaving the rest for now.

Burnout isn’t just in your schedule. It’s in your mindset too. The way you think can make all the difference in shifting from burnout to balance.  It’s time to change your script!

Here’s how to cultivate a burnout-busting mindset: 

• Ask yourself: What’s really worth my time?
• Ditching the guilt: You’re not a machine, and you also have to recharge your batteries.
• Shift your language: Swap “I have to” with “I get to.”
• Practice gratitude: Stuck in traffic? List 10 things you’re thankful for. Gratitude isn’t just another task on your to-do list – it shifts your focus and your energy.
• Define your day: Choose one key thing to accomplish and focus on that. Highlighting and achieving this goal will do the most for your self esteem. 
• Small mindset shifts lead to massive life changes: A one degree shift in your mindset e.g. focusing on what’s working vs what’s not every day can have long term benefits. Burnout doesn’t have to be your reality!

The Jar Analogy: 

Imagine your day filled with rocks (priorities), pebbles (smaller tasks), and sand (filler). Build your jar (life) well by placing the rocks first—focus on what matters most.

👉 More: Here’s a quick video how the jar analogy can help you prioritise your life. 

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Your Burnout Recovery Action Plan (In 4 Simple Steps)

1. Pause & Assess: Take 5 minutes to step back and pinpoint what’s fueling your burnout. Think of it as quickly checking the fuel gauge before you hit the road. When you’re running on empty you see all the possible problems. When your gauge is filled you focus on where you are going. 

2.  Set Clear Boundaries: Start saying “no” to safeguard your time. Envision it as setting up an invisible shield that keeps burnout at bay and your day on track. Experts at Mayo Clinic highlight that these boundaries are essential for maintaining a healthy work-life balance. 

3. Daily Self-Care: Let’s start with carving out 10–15 minutes every day for yourself—a mini recharge that helps keep burnout from sneaking back in. Whether it’s at the beginning or end of your day…make it intentional. And most importantly – keep your promise to yourself to do it.

4. Mindset Shift: Celebrate small wins and practice gratitude daily. It’s like giving yourself a high five that gently pushes burnout further away. Focusing on what’s not working is creating the feelings of burnout. Shifting your mindset to focus on what’s working – even a little, will help to balance out the negative. 

Transforming from burnout to balance doesn’t happen overnight. But with consistent effort and small daily changes, self care and gratitude practices can help lead to big results over time.

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Your Future Self Will Thank You

Burnout isn’t a badge of honour. It’s a warning sign that something needs to change, and fast. Recognising it now means you can start making shifts today. You don’t have to keep running on empty. Small changes today can completely transform your tomorrow. 

What do you want your future to look like? If the answer isn’t what you’re currently experiencing, it’s time to set down some of those spinning plates. You deserve to live with energy and purpose – not just endless exhaustion. Remember small changes today can completely transform your tomorrow. 

👉 Need more support? Contact Remarkable Mindset today to discover how personalised strategies can help you reclaim your energy and take back a sense of control. Your next breakthrough is just a conversation away.

Sources: Healthline Burnout Recovery, Mayo Clinic on Burnout, Dr. Demartini on Overcoming Burnout, McKinsey & Company on The State of Burnout for Women in the Workplace, Shonda Rhimes on Oprah