How to Overcome Burnout: Self-Care Strategies for Women in Florida
Are You Burnt Out or Just “Tired”? (Spoiler: It Might Be More Than That)
Feeling completely drained, struggling to make it through the day, or like you’re just running on fumes? You’re not alone. Burnout is real—and as women, especially those juggling careers, caregiving, and everyday life, it can sneak up on us fast.
But here's the truth: you don’t have to stay stuck in survival mode. With the right tools, support, and a little self-compassion, healing from burnout is possible.
Below are practical self-care strategies that I often share with women in my online therapy practice across Florida—tools to help you rest, reset, and reconnect with yourself again.
What Is Burnout?
Burnout goes beyond just being tired. It's emotional, physical, and mental exhaustion caused by prolonged stress. It can leave you feeling foggy, unmotivated, or like you’re not enough—no matter how much you do.
Signs of burnout include:
Constant fatigue, even after sleep
Irritability or mood swings
Losing interest in things you once enjoyed
Trouble focusing or feeling “checked out”
Feeling overwhelmed and disconnected
If any of these feel familiar, it’s okay. Burnout is a signal—not a failure.
1. Prioritize Rest and Sleep
You can’t pour from an empty cup. Sleep is foundational to emotional and physical well-being.
Try this:
Aim for 7–9 hours of sleep each night
Create a calming nighttime routine—low lighting, gentle stretches, or reading
Turn off screens 30 minutes before bed
Treat rest like it’s essential (because it is!).
2. Set Boundaries and Practice Saying “No”
Many women feel pressure to say yes to everything—work, family, social commitments—but overextending leads straight to burnout.
Try this:
Practice saying “no” without guilt
Block off non-negotiable time for yourself
Prioritize what truly aligns with your values
Boundaries aren’t selfish—they’re self-preserving.
✨ Want more support around boundaries? Check out my blog post here.
3. Move Your Body (Gently!)
Even light movement can release tension, boost mood, and help combat burnout. You don’t need an intense workout—just something that gets you moving.
Try this:
A 10-minute walk outside
Gentle yoga or stretching
Dance around your room to your favorite song
Movement can be joyful and healing—not just another task on your list.
4. Practice Mindfulness and Relaxation
Mindfulness helps your brain and body slow down. It’s a way to stay grounded, reduce anxiety, and create mental space—even during chaos.
Try this:
Deep breathing exercises (try 4-7-8 breathing)
5–10 minutes of meditation (try apps like Headspace or Calm)
Journaling, coloring, or simply sitting quietly with a cup of tea
Small mindful moments can bring big shifts.
5. Try Online Therapy for Burnout Support
Sometimes burnout needs more than self-care. Therapy can help you get to the root of what’s going on—and offer guidance for lasting change.
In therapy, we can:
Identify what’s fueling your burnout
Learn new tools to cope with stress and anxiety
Create realistic self-care routines
Rebuild confidence and balance
If you're in Florida, I offer online therapy so you can get support from anywhere.
6. Reconnect With What Brings You Joy
Burnout dims your spark, but it doesn’t mean it’s gone. Reconnecting with joy—even in small ways—can be a powerful part of healing.
Try this:
Revisit hobbies you used to love
Plan a “mini staycation” or unplugged weekend
Spend time in nature—on the beach, in the sun, or under the stars
Laugh, play, create—just for you
Joy is part of your self-care, not a luxury.
You Are Worth the Care
Burnout may feel like too much—but you are not alone, and you are not broken.
With rest, support, and intentional care, you can feel like yourself again—calmer, clearer, and more connected. And you don’t have to figure it out on your own.
Ready to feel better?
I’m Jade Staubs, Licensed Therapist and your biggest supporter in Florida.
I offer online therapy for women navigating burnout, anxiety, and life transitions.
Click here to schedule your free consultation and take the first step toward healing. You deserve this.
Hi, I’m Jade, therapist based in Florida. Your biggest supporter.
Therapist for anxious, overwhelmed women in Florida
and Founder of J Therapy. You’re in the right place.
Let’s connect: