5 Ways to Bounce Back From Burnout in 5 Minutes or Less

The Burnout is So Real

The other day as I was reading The Wheels on the Bus to my daughter for the 7,000th time I realized something. It was only January 8, but I was feeling so much burnout. About a week into the New Year and I was already feeling frazzled, disconnected and fried. Parenting will do that to you for sure. As I thought about it more, parenthood is pretty much guaranteed to make you feel burnt out. The stakes are so high, so there’s always going to be some stress involved in every situation. You’re almost certain to be doing some of the same things over and over and over again, because of course, routines are so good for our kiddos and if Baby Shark is going to keep the tiny toddler that rules the house happy, play it again, Alexa!! There’s no “time off” when you’re a parent, so the hours are around the clock. Hello feeling run down and totally burnt out.

So What Can We Do About It?

I truly believe that we can take steps that put us back in the drivers seat when it comes to stress and how it affects us. Hooray!!! After realizing how quickly I had started to feel run down, I started thinking about ways that I could bounce back from that burnout feeling at any point during the day in just a few minutes. (Because let’s face it, if it takes much more than five minutes, my kid is going to break into the pantry and spill the entire contents of the spice rack onto the kitchen floor. Not that that’s ever happened to me before……. (It has.)

Here’s what I’ve come up with!  Five ways that you can bounce back from burnout in five minutes or less! And I promise, these will realistically fit into your day!

Five Ways to Bounce Back from Burnout You Can Actually Use

1. Play Some Bomb Ass Music 

You may not know this about me, but I am a music teacher by training. So, music is a huge part of who I am, and I personally think I have really great taste in tunes. 😉 Nothing can get me out of a funk like some pump up jams. If you’re feeling like you’re gonna lose it, crank up the volume on a song you love and have a dance party right alongside your kids. I can’t tell you the number of times Beyoncé has gotten me through a tough afternoon of teething. Here are a few of my current favorites. (You can also get my whole pump up playlist on Spotify here!)

  • Good as Hell – Lizzo
  • Confident – Demi Lovato
  • Unstoppable – Sia
  • I’ll Be There – Jess Glynne 
  • This Is Me – Keala Seattle
  • Run the World – Beyoncé

2. Do a Short Meditation 

I know this one would definitely be tricky to do with the kids running around the house, but you can definitely fit it in in the morning, during nap time or before bed. And girl, if you really need it, get out that iPad and sit them down in front of it for a few minutes. No judgment here!! I have found that when I start my days with a short, five minute meditation, I am SO much more clear headed for the entire day. 

There are all kinds of meditations you can try – some guided, some with music, some that focus on breathing. You can find some great meditations for free on YouTube and there are tons of apps for meditation as well! My go-to meditation app is 10% Happier. (Side note – this app was created by the author of the amazing book 10% Happier, Dan Harris.)

3. Go For a Walk

This one is totally a go-to for me! Even living in New York with frigid winters, I love getting outside for a walk to clear my head. We’ll get super bundled up and go aorund the block. There’s some good science behind this one! When you go out for a walk, it sends more blood to your brain improving your mental sharpness – aka literally getting rid of that feeling of burnout! I’ve found that going out for a walk really helps Lucy reset if she’s been having a tough morning or afternoon, too! When we get back she’s always more cheerful and way more likely to have some focused playtime rather than being in destructor mode. (You know, the-tear-around-the-house-pulling-out-everything-and-playing-with-nothing mode? Yeah. That.) 

4. Call A Friend

You know how good it feels to catch up with a friend and spend some time having a great conversation? I find that it immediately erases the feeling of burnout. Set aside some time to catch up with a friend after your kiddos have gone to bed. Or, FaceTime during the day! Lucy absolutely loves to FaceTime and it’s honestly like an activity for her!

5. Practice Gratitude

In my opinion, it is impossible to feel grateful and irritated at the same time. So, if you’re feeling overwhelmed try thinking of 5 specific things you are grateful for. Write them down or just say them out loud in the moment. Yes, you might feel a little weird just saying “I’m so thankful for this cup of coffee,” out loud, but I promise the more you do it, you’ll start to feel better!

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