Finding Balance: Journal Prompts to Help You Navigate and Recover from Burnout
Before my clients began therapy with me, life was a hamster wheel and they were constantly running from one crisis to the next. They also described feeling like they were in a perpetual game of whack-a-mole, never having a moment to stop and simply exist without someone in their life needing them. Oh, and the fire analogies (e.g., regularly putting out fires left and right) were endless! Unfortunately, they also felt more depressed, anxious, and burnt out because their old ways of coping were no longer working and they weren’t sure why. They would keep cycling through their usual ways of coping (e.g., putting on a brave face, joking through their pain, doom scrolling, or eating themselves into a frenzy). They came to me for therapy because they were ready to do things differently. Believe it or not, one of the most useful strategies to address burnout is journaling.
The benefits of journaling for our mental well-being are well-understood. Research shows that journaling can help reduce anxiety, limit how much we dwell on a particular situation or feeling for prolonged periods, improve emotion regulation, and even speed up the process of physical healing. These effects can be experienced in as little as 15-20 minutes of daily journaling.
I’ll cut straight to the chase here – initially, many of my clients disliked journaling. Many people do. One of the biggest reasons people struggle to journal is because they freeze up when they see a blank sheet of paper; they don’t know what to write or where to start and their thoughts which seemed so clear in their head become jumbled once they try to write it down. It happens. So, here are some journal prompts you can use to understand, address, and prevent burnout without becoming overwhelmed with the journaling process.
Understanding Burnout:
What is different about you when you are burnt out?
What memories come to mind when you think about prioritizing your needs?
What does your burnout cycle look like? What are your green (optimal mental health/no burnout), yellow (early burnout), orange (moderate burnout), and red (severe burnout) flags?
What do friends and family members comment on most when you are burnt out?
How long does it take you to notice that you are burning out? What is the “final” sign that you notice before it becomes clear to you? When has this happened in your life?
Who or what do you need to ask permission from in order to prioritize yourself (to combat burnout)? How does this show up in other aspects of your life?
Who do you need to apologize to in order to address your needs first?
What do you need to apologize for in order to take care of you?
How were you taught to think about your own needs growing up (e.g., did you get to voice your own needs? Express discontent? Told to think about others first?) How does that get in the way of practicing self-care today?
When have you felt most guilty or shameful in your life? What were your takeaways/lessons from those experiences? How does that show up in your life today?
Addressing Your Burnout:
What is your ideal self-care routine/ ideal self-care toolkit? What is getting in your way of adding 3 of those things right now?
Before having children, I used to _______. Describe what life looked like before having children. What aspects of that life can you revive today?
What are your burnout go-to’s right now? What is no longer working (i.e., what practices no longer feel restorative)?
I feel most seen and understood when I ______. Add this to your self-care toolbox.
What is getting in the way of saying “goodbye” to those self-care practices that are no longer working for you? What is hardest about saying goodbye?
If I had a full day to myself, with no one needing me and no responsibilities on my plate, I would _____. Describe your ideal day from the moment you wake up to the moment you go to bed.
Before my partner, I would ______ to show up for myself. Sometimes relationships can create co-dependency so remind yourself of what self-care looked like before someone else helped you take care of you.
If I couldn’t spend any money, I would _____ to care for myself. Get creative and describe how you would care for yourself if you couldn’t travel or do other social media “self-care” tips and tricks.
If you took a step back from putting out fires for everyone else, what do you imagine would happen next? What would you have more time for?
Preventing Burnout:
What pulls you back in to take on more work/responsibility/tasks when you feel like your best self? What gets in the way of saying ‘no’?
What people or things are fueling your burnout cycle (i.e., toxic friends, exes, unhealthy work environment)? What more would need to happen/would you need to see in order to make a decision about this place/person in your life?
What is most different about you when you feel refreshed or like your “old self”?
In order to maintain how good I feel now, I need to keep ______. Make a list of the self-care practices that are helpful for you right now.
I know that I have dropped the ball on my self-care when I _____ but I can get back on it by _______.
What is easiest about practicing self-care after you recover from burnout? What is hardest?
You have beat your burnout and feel like your old or new self. In six months from now, what will your future self say to you right now? A year from now? 5 years from now?
Final Thoughts as a Therapist for Burnout
Don’t overlook journaling; it can be a powerful tool to help you understand, address, and prevent burnout. By using these targeted prompts, you can gain clarity about your experiences, identify patterns in your behavior, and develop a personalized strategy for self-care. Though it may feel challenging at first, the act of putting pen to paper helps to organize your thoughts, uncover deeper insights, and foster a greater sense of control over your well-being. If you’re ready to address your burnout in therapy, contact The Lavender Therapy today.
Ready to Break Free from Burnout?
At The Lavender Therapy, I specialize in helping individuals break the burnout cycle and find balance. You deserve to feel restored and re-energized—let’s work together to get you there. Reach out today to start your journey toward healing. You've already taken the first step by seeking out information, and now it's time to take the next step. You’re worth it!
Learn more about burnout recovery by reading my blogs.
Discover how journaling can help prevent burnout.
Other Services I Offer Online Anywhere in New York
Life brings many unique challenges, and I am here to support you every step of the way. In addition to burnout therapy, Lavender Therapy offers specialized services to help you navigate through different phases and experiences. Anywhere in New York, I offer therapy for postpartum and pregnancy concerns, therapy for women, and family planning therapy.
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. 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. With a focus on helping clients reconnect with themselves and find effective self-care strategies, Dr. Ruby provides personalized therapy to address the root causes of burnout. Dr. Ruby is also dedicated to helping women develop healthier habits and relationships with themselves and their bodies so that 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.
