Practical Wisdom: How to Avoid Burnout in Chaotic Times

Whew! The energy is high! A lot is changing – and we’re all feeling it!

If you’re a spiritual leader, holistic practitioner, coach, mentor, or counselor, you’ve likely noticed something unsettling this past year: the rising tide of stress and anxiety.

Oh, did you think I was referring to the people you serve? No, I’m talking about YOU.

It’s so easy to pour yourself into helping others—so easy to focus on soothing their fears and untangling their challenges—that you may not even realize how deeply the shifting world is affecting you. Yet, day by day, the constant pressure to “hold space” for others can wear you thin, leaving you drained, discouraged, or even questioning your purpose.

Burnout is Real—And It’s Personal

For those of us in helping professions, burnout isn’t a hypothetical risk—it’s a lived reality. A recent review published in Pastoral Psychology highlighted that clergy and chaplains are experiencing unprecedented levels of emotional exhaustion and stress. They’re expected to meet overwhelming needs while managing their own sense of uncertainty.

It’s not just spiritual leaders. Healthcare practitioners, according to studies in JAMA Network Open, are also grappling with severe burnout. The demands of the profession, compounded by global challenges, have led to physical, mental, and emotional fatigue across the board.

These aren’t just statistics—they’re snapshots of the people who give so much of themselves every day.

Do You Recognize the Signs?

Burnout doesn’t always hit you like a freight train. Sometimes, it sneaks up quietly, in little ways that are easy to dismiss:

• Feeling emotionally drained, no matter how much rest you get.
• Struggling to connect with the work you once loved.
• Dealing with unexplained headaches, sleepless nights, or frequent illnesses.
• Becoming irritable, impatient, or unusually negative.
• Losing focus, creativity, or confidence in your abilities.

Sound familiar? If so, it’s time to pause and ask yourself: What do I need right now?

How to Care for Yourself Without Guilt

Claim Your Time

You can’t give what you don’t have. Set aside sacred, non-negotiable time for yourself—time to rest, to breathe, or to simply do something that makes you smile. This isn’t selfish; it’s survival.

Reignite Your Inner Fire

When’s the last time you reflected on why you started this work? Sometimes reconnecting with your “why” is the spark you need to rekindle your passion. Write it down. Say it out loud. Let it guide you back to your heart.

Let Others Hold Space for You

Even the strongest leaders need support. Surround yourself with people who listen, nurture, and encourage you. Whether it’s a close friend, a mentor, or a peer group, lean on them when your load feels too heavy. (Reach out to me if you are a leader or service provider needing support.)

Simplify Your Workload

If you’re overwhelmed, it’s okay to say no. Take a hard look at your commitments and let go of anything that isn’t essential. You’ll be amazed at how much lighter you feel when you’re not trying to do it all.

Anchor Yourself Daily

Create a grounding ritual—something small and simple that brings you back to center. Maybe it’s stepping outside to feel the sun on your face, journaling for five minutes, or taking three deep breaths before starting your day. A ritual is a practice you repeat. Each time you engage with your ritual, its impact increases in both ease and effectiveness.

A New Way Forward

Here’s the truth: The world is asking a lot from you right now. It’s asking for your strength, your wisdom, and your compassion. But you can’t pour from an empty cup. Taking care of yourself isn’t just an option—it’s a responsibility.

The good news is, when you prioritize your well-being, you’ll find a deeper reservoir of energy and inspiration than you ever imagined. You’ll not only feel more present and joyful, but you’ll also be able to serve others from a place of genuine abundance.

So…What do you need right now?

P.S. I hope you actually take the time to answer that question and to honor your needs. If you need some help, please feel free reach out to me at [email protected]. I’m here to support you in whatever ways I can!