Burnout sucks. One day, you’re feeling like a 10/10—on top of your inbox, smashing deadlines, maybe even getting compliments on your outfit—and the next, you’re crying in the office toilets, doom-scrolling until midnight, and wondering why that 9 am morning meeting feels like a chore.
I know the feeling because I’ve been there.
Back when I worked in the fashion industry, my days were one big ball of overwhelm—dealing with no-show models, last-minute shoots, and 11 pm calls from my boss like it was totally normal.
I thought I just needed to “push through.” But eventually, my body said enough. I was drained, numb, and completely disconnected from myself.
If this sounds familiar, you’re not alone.
Burnout doesn’t happen overnight. It creeps in when you keep putting everyone else’s needs above your own, skipping meals to meet deadlines or sacrificing sleep to catch up on emails. And over time, the little ways you neglect yourself add up.
Spoiler: You don’t need to quit your job or drop $10k on a wellness retreat to bounce back.
You need self-care that actually works.
So no, this isn’t another productivity list of things you “should” be doing to feel better. It’s not about fixing yourself or doing more. And it’s certainly not a “just meditate and drink water” lecture.
It’s your permission slip to go slow, be soft, and start small. No pressure. No todos. Just feel-good ideas that meet you where you are. Take what works. Leave the rest. And most importantly, be gentle with yourself.
P.S. If you’re new here, hey! I’m Thalia. I help burnt-out girlies in their 30s unf*ck their life through 1:1 coaching and self-paced tools. Every week(ish), I share content on burnout recovery, self-development, finding joy, and career growth. Subscribe here so you never miss a debrief.
Signs you’re burnt TF out
Burnout doesn’t always look dramatic.
Sometimes, it’s quiet. It builds behind-the-scenes while you keep pushing through until one day, you wake up and don’t feel like yourself anymore. It’s not just about being tired. It’s about feeling physically, mentally, and emotionally drained to the point where life feels like one big fat chore.
So… how can you tell if you’re actually burnt out, or just having a shitty week?
Here are 8 obvious signs:
- You’re constantly exhausted. You sleep, but it never feels enough
- Work is draining AF. The job you once loved is now a never-ending grind, and the only thing getting you through it is that last-minute vacation you’ve booked for next month
- You’ve lost your spark. Everything you used to do for fun now feels like a chore, and you can’t remember the last time you genuinely felt excited about something
- Social burnout is real. The group chats are on fire, but the idea of actually meeting up makes you want to fake a last-minute emergency. Even casual coffee dates feel like way too much effort
- You bed rot—a lot. Your bed has become your go-to safe space, not for rest but for zoning out completely. You tell yourself you’re recharging, but endless hours of lying around scrolling or binge-watching Netflix just leave you feeling numb and more disconnected.
- You’re irritable and on edge. The tiniest inconvenience like someone walking too slowly in front of you or shit weather can set you off, leaving you feeling more frustrated than usual
- Your body has lost its glow. You’ve got constant headaches, stomach issues, unexplained aches, and just feel “off”
- You’ve stopped caring. Deadlines, relationships, your personal goals, all feel pointless
101 feel-good activities for when you’re exhausted AF
You don’t need to overhaul your entire life to start feeling better.
Just choose 2–3 activities that feel doable today and use them as a starting point. Your needs might change from day to day, so check in with yourself often and come back to this list whenever you need a reset.
P.S. I encourage you to save this post (like now!!) so you can come back to it whenever you need to.
1 | Burnout activities for the mind
Think simple mindset shifts and mental resets:
- Write a 5-minute brain dump in a notebook—get it all out
- Try the “trash or tool” method on your thoughts
- Repeat a calming mantra (e.g. “I’m allowed to rest”)
- Do a guided meditation (10 mins or less)
- Read one page of a self-development book—nothing more
- Try the 5-4-3-2-1 grounding exercise
- Create a “done” list instead of a to-do list
- Write down 3 things you’re grateful for—no pressure to feel it, just write
- Listen to a mindset podcast episode while lying down
- Sit in silence for 60 seconds and just be
- Journal about your career and what’s really been draining you lately
- Unfollow one account that makes you feel not good enough
- Set a 5-minute timer and let yourself worry—then stop
- Visualise your calmest, happiest self
- Listen to ASMR or binaural beats instead of music
- Watch a TED Talk that inspires, not overwhelms you
- Write a letter to your past self from a place of compassion
- Do a “thought detox” by writing limiting beliefs and tearing up the page
- Make a list of everything you’ve survived this year
- Say one kind thing to yourself out loud
2 | Burnout activities for the body
Think low-effort wellness habits that support recovery:
- Go for a 5-minute walk with no agenda
- Take a stretch break while watching Netflix
- Drink a full glass of water, slowly
- Swap coffee for matcha or herbal tea
- Do a body scan meditation in bed
- Eat a protein-packed meal
- Make a nourishing meal that doesn’t require a recipe
- Rest your eyes in a dark room for 10 minutes
- Go outside and feel the sun on your face
- Try dry brushing or a slow lymphatic massage
- Do 10 jumping jacks to release stress
- Dance to one song like no one’s watching
- Rub your feet with oil before bed
- Add lemon or cucumber to your water
- Do one yoga pose that feels good (e.g. child’s pose)
- Lie down and breathe deeply for 3 minutes
- Have a long, hot shower without multitasking
- Turn off overhead lights and use a lamp or candles
- Set your phone to “do not disturb” for 30 mins
- Make a “body kindness” playlist—no pressure, just vibes
3 | Burnout activities for the soul
Align with who you are, not what you do:
- Revisit your core values—are you living by them?
- Do something creative just for fun (draw, paint, collage)
- Go watch the sunrise or sunset
- Light a candle and reconnect with yourself
- Write a letter to your future self
- Spend time in nature, even if it’s just a local park
- Curate a vision board for your dream life
- Do a “soul check-in” journaling session: What do I need right now?
- Pick a word or intention for the day
- Declutter your camera roll—it’s surprisingly cleansing
- Create a ritual around something small (like making tea)
- Read poetry or a fiction book that feels soulful
- Take yourself on a slow solo walk—no distractions
- Say “no” to something and reclaim your time
- Rewatch a movie that brings you comfort
- Sit on the floor instead of a chair—feel grounded
- Listen to music that moves you emotionally
- Reflect on what you actually want (not what you “should” want)
- Watch a travel vlog from a place that excites you
- Daydream on purpose—let your imagination run
4 | Burnout activities for the home
Think gentle chores to reset your space and energy:
- Light a candle or incense to shift the mood
- Open the windows and let fresh air in
- Change your sheets—yes, it matters
- Do a 10-minute tidy of your most-used space
- Reorganise one drawer or shelf
- Add fresh flowers or greenery to your space
- Clean your mirrors—get that sparkle back
- Wash your favourite mug or water bottle
- Diffuse essential oils while you work or rest
- Set up a “cosy corner” with a book, blanket, and tea
- Play soft background music to create a vibe
- Declutter your nightstand—keep it calming
- Switch your phone charger to another room overnight
- Refill your water filter or pitcher
- Fold laundry while watching something feel-good
- Reframe cleaning as an act of care, not a chore
- Move furniture slightly—sometimes a small shift feels big
- Wipe down your laptop or keyboard for a fresh start
- Set a timer for 15 minutes and see what gets done
- Burnout-proof one space: Make it yours again
5 | Burnout activities for socialising
Hang out with your tribe or solo without draining your energy:
- Send a “thinking of you” voice note to a close friend
- Text a loved one a meme or reel that made you laugh
- Schedule one catch-up coffee with someone who gets you
- Say “no” to plans without over-explaining
- Curate a “safe people” list—who energises you?
- Leave a group chat on mute for a few days
- Practice the “Let Them” theory—release control
- Share a win (even a small one) with someone you trust
- Ask for help or a favour—start small
- Let yourself cancel plans and rest, guilt-free
- Compliment someone just because
- Schedule a “low-key hangout” (walk, coffee shop, movie night)
- Check in on someone without needing a deep convo
- Unfollow or mute draining social media accounts
- Host a tiny get-together with no pressure (just snacks and vibes)
- Reconnect with someone you’ve lost touch with
- Join an online community with shared interests
- Use a calendar to plan social time and alone time
- Give someone permission to check in on you
- Say “I need space” and honour it
And Idea 101… Read Stay & Slay
Imagine a version of you who shows up to work feeling confident AF.
She speaks up before she breaks down, takes her lunch break without guilt, logs off on time, and doesn’t lose sleep over saying ‘no’ to yet another urgent request—because she actually knows her worth.
Stay & Slay™️ is your first step toward that version of you. It’ll show you how to stop letting your job suck the life out of you and start SLAYING in it.
You’ll get:
- Reflection prompts that help you figure out what’s really burning you out
- Actionable and proven strategies you can use right now.
- A bonus workbook, so you can SLAY-as-you-go and actually put every strategy into action
Get your copy for just $9 and start building the version of you who thrives, not just survives.
This is for you if:
- You’re done feeling burnt out and running on empty
- You’re noticing it’s not just your work that’s suffering, your personal life is too
- You’ve tried all the things from bubble baths to productivity hacks, and you’re still searching for something that actually works
- You’re not ready to quit (yet), but you know you can’t keep going like this
The truth is… You don’t need to hustle harder to feel better. You just need to take care of yourself, and this book will help you do exactly that.
Get Stay & Slay + the workbook here for just $9. Woo!
Final thoughts
Although this list is packed with feel-good ideas for when burnout hits, don’t wait until you’re running on empty to start taking care of yourself.
Self-care isn’t what you do once you’re already burnt out.
It’s what stops you from getting there in the first place.
If you want to break the burnout cycle for good, you need tools that actually work. Think clear boundaries, non-negotiable habits, and hobbies that keep you feeling good every single day, not just when things start to feel heavy.
You don’t have to overhaul your life overnight. Just start with one shift. One habit. One honest check-in with yourself.
You’ve got this.
Thalia xx
