Investing in Yourself: Strategies for Building a Self-Care Practice to Combat Burnout
Burnout doesn’t just sneak up on you. It’s insidious and subtle like a whole in your fuel tank, slowly yet steadily draining your energy reserves until one day you realize you’re running on empty. If you’ve ever felt emotionally fried, mentally foggy, or like the smallest task feels too much, chances are, your gas tank is headed toward ‘E’ (if it’s not already there).
We throw around the term “self-care” a lot, but what does it actually mean to invest in yourself—especially when you're already overwhelmed or don’t feel like you’re doing enough as it is? Spoiler alert: it’s not just face masks and bubble baths (though those are welcome). It’s about building a sustainable, compassionate relationship with yourself in the present and for the future. And yes, that can help you not just survive burnout, but recover and even thrive.
Reclaim the Basics (Yes, They Count as Self-Care)
First up: we need to stop thinking of self-care as this luxurious, time-consuming ritual. Sometimes, self-care is making yourself a real meal instead of skipping lunch for the third day in a row. It’s going to bed instead of doom-scrolling. It’s drinking water, taking your meds, moving your body. These things might feel too small to matter, but they are the foundation of everything else. If you’re burnt out, start here. Ask yourself: Have I eaten something nourishing today? Have I rested? Have I done one small thing just for me? Start with tiny steps and let that be enough. If you’re lifestyle does not accommodate these necessities (i.e., you don’t have 15-20 minutes in your day to break for lunch or don’t have water available when you’re on the go) consider short and long-term solutions to make these basics a staple in your day (i.e., block off a 15-minute window each day in your work-schedule to ensure that you are eating or buy a reusable water bottle that you can take to work so that you have access to water if you are constantly on the go).
Check In with Your Energy, Not Just Your Calendar
Burnout often comes from ignoring your own capacity. You say “yes” because you should, not because you can. You fill your schedule but forget to ask yourself how you actually feel. Try this: before you agree to anything—whether it’s a meeting, a social event, or even a phone call—pause and ask, “Do I actually have the energy for this?” Not the time. The energy. If the answer’s no, that’s your cue to set a boundary. And setting boundaries isn’t selfish—it’s self-respect in action.
Create a “You” Routine (That Feels Good, Not Forced)
Building a self-care practice isn’t about doing what works for everyone else—it’s about finding what fills your cup. Maybe it’s journaling. Maybe it’s blasting music and dancing in your kitchen. Maybe it’s weekly therapy, taking walks, or having a “no-talk” morning rule.
The key is consistency. Burnout thrives in chaos and overcommitment. So find even one ritual that grounds you and build it into your routine. And keep it realistic. Don’t promise yourself an hour-long yoga session every morning if you’re already exhausted. Start with five minutes of gentle stretches. Keep it realistic.
Redefine Productivity and Worth
One of burnout’s biggest lies is that you have to earn rest. That you’re only as valuable as what you produce. That “slowing down” means you’re falling behind. Let’s call bullshit on that. Your worth is not defined by your output. Rest is not a reward—it’s a biological necessity. And healing from burnout means unlearning the idea that being “busy” is a badge of honor. You are allowed to rest without guilt. You are allowed to do nothing and still be enough. We idolize overachievement without acknowledging our own humanity (i.e., our bodies were not designed to run 24/7). Rest was also our ancestors’ wildest dreams.
Ask for Help (Because You Don’t Have to Do It Alone)
Burnout often thrives in silence. You might think no one will get it—or that asking for support means you’re failing. But if true strength comes from doing the things that are hard and if asking for help is the hardest thing you can imagine doing, then isn’t asking for help a sign of strength? The truth is strong people ask for help. No empire (or millionaire) got to their status without asking for help, delegating tasks, and realizing what they could and could not do on their own.
Whether it’s talking to a therapist, delegating more at work, or telling a friend, “I’m not okay,” leaning on others is part of your self-care practice. You don’t have to carry it all by yourself. You never did.
Final Thoughts
Investing in yourself isn’t about perfection—it’s about practice. It’s about choosing, over and over, to treat yourself with the care and kindness you so easily give to everyone else. Burnout recovery doesn’t happen overnight, but every small act of self-respect adds up. Start where you are. Be gentle with yourself. And remember: you’re allowed to be a priority in your own life. Ready to take your self-care deeper? Therapy with me can be a powerful space to reconnect with yourself and rebuild from burnout. You’re worth the investment.
Address Your Burnout with A Burnout Therapist in New York
If career burnout has been holding you back, know that you're not alone, and you don’t have to figure it all out before reaching out. Start small. You can schedule a consultation with The Lavender Therapy to get support from a caring therapist across New York. You can start your therapy journey by following these simple steps:
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Other Services I Offer Across New York
Therapy for burnout isn’t the only service that I offer. I provide a variety of specialized services to support you. Whether you're seeking help with infertility and pregnancy loss support, postpartum and pregnancy challenges, women’s therapy, or family planning, I’m here to offer guidance and care every step of the way.
About The Author:
Dr. Ruby Rhoden is a New York-based licensed psychologist who is dedicated to uplifting women through life changes and challenges, including reproduction and parent burnout. She understands how unhelpful behavior patterns and mental health disorders uniquely impact women and uses evidence-based techniques to usher in sustainable change and relief. Dr. Ruby is dedicated to helping women develop healthier habits and relationships with themselves and their bodies so they can connect to others and the world around them again. Dr. Ruby studied at Cornell University and Rutgers, The State University of New Jersey for her Bachelor’s and Doctoral degrees, respectively. In her free time, she enjoys watching reality TV, supporting small businesses, and writing blog posts to remind all women that they are not alone.
