How to Use Self-Compassion When You’re Struggling With Burnout

Life can be overwhelming at times, well, a lot of the time and the pace of life is getting quicker and quicker.  Maybe it has to do with being tied to most everything,  like our smartphones.  The on demand nature of  immediate responses and showing up to everyone, at work, at home, in relationships in lightning speed.  

When we start to feel the weight of life, burnout quietly moves in and it makes it hard not to notice it anymore.

You might find yourself crying over something small, snapping at a loved one, or staring blankly at your inbox wondering how you’ll ever catch up. And then comes the self-criticism that you might relate with such as,

“What’s wrong with me?” “Why can’t I handle this like everyone else?” “I should be stronger.”

We can interrupt the spiral at this point and exercise self-compassion to help calm us.  

What Is Self-Compassion?

Self-compassion is the practice of being kind to yourself the same way you would be to a dear friend. It’s not about making excuses or avoiding accountability, it’s about recognizing that being human is not the same as being perfect.  Think of it as an emotional hug, the voice that says, “I see you’re hurting, and I’ve got your back.”

How to Use Self-Compassion When You’re Burnt Out

Let’s imagine some real-life moments when burnout hits hard and how you can soften the blow with kindness instead of criticism.

The Snappy Moment

Old script: “I’m such a terrible person for snapping at my partner. I can’t even control my emotions.”

New compassionate script: “I’m juggling a lot. My outburst makes me human. I’ll take a breath and repair, but I won’t shame myself for being overwhelmed.”

🔹 The Frozen Brain

Old script: “I can’t even write this email. What’s wrong with me?”

New compassionate script: “My mind is tired. I’ve been under pressure for a while. It makes sense that I need a pause.”

🔹 The ‘I Should Be Better’ Thought

Old script: “I should be stronger. Other people handle more than this.”

New compassionate script: “I’m doing the best I can with what I have today. I don’t have to compare my capacity to someone else’s.”

Why Self-Compassion Matters

Self-criticism feels like it keeps us in check but it actually wears us down. It intensifies shame and takes the energy we could use to heal.

Self-compassion, on the other hand, allows us to acknowledge our pain with honesty and care. It makes us softer on ourselves, but stronger because of the language of kindness we turn towards ourselves. And in a world that moves so quickly, being kind to ourselves is what we need to pivot into a space of strength and stability.

Does this article resonate with you.  If so, contact me for a free 20 minute  video consultation to see how I may help you break free from your burnout.