Burnout Isn’t Just a Buzzword: Reclaiming Self-Care Through Occupational Balance

Do you ever find yourself stuck in a rut or simply going through the motions? Maybe you’ve reached the end of the day—or even the month—realizing you haven’t felt joy in a while. The culprit might be burnout, and it can happen to anyone.

At its core, burnout is a symptom of life imbalance. When your roles, routines, habits, and daily responsibilities start to pull more from you than they give back, something has to give and it’s usually your energy, motivation, and sense of self.

There’s a good chance that your self-care practices are inconsistent, surface-level, or missing entirely. And with everything on your plate, it may even feel impossible to carve out time for you.

This is something I see often as an occupational therapist. There’s a noticeable gap in how we prioritize others over ourselves, especially in caregiving, helping, and high-demand roles. But what if I told you that self-care isn’t selfish or indulgent, it’s essential?

Let’s take a moment to reframe how you think about self-care. Not as another thing to add to your to-do list, but as a way to restore balance in your daily life. Because when you care for yourself with intention, you don’t just survive, you start to show up as your best self, for yourself and for everyone around you.

What Burnout Feels Like

Burnout often feels like constant overwhelm, poor time management, and a fading ability to show up as your best self. You stop moving your body, challenging your mind, or making progress toward your goals. Old habits start creeping in, and many of them don’t actually serve you.

You might find yourself becoming more irritable, snappy, or disconnected from the people you care about. And then—just to top it off—you see some influencer promoting a $200 bubble bath kit or a luxury mountain retreat as the answer to burnout. Cue the eye roll.

Good thing you’re here.

This article is meant to reconnect you to what really matters: your daily roles, routines, and habits. The things you prioritize each day have a direct impact on your mental, physical, and emotional well-being. Burnout doesn’t mean you’re broken. It’s a sign that something in your lifestyle is out of balance and you can shift it back into alignment.

The Self-Care Myth

The biggest issue with the “fancy” wellness narrative is that it’s often inaccessible, expensive, and unsustainable- at least for the average person, on a regular basis.

Let’s be clear: I’m not saying you shouldn’t treat yourself. I love a good facial, massage, or luxury experience as much as anyone. But true self-care—the kind that actually prevents burnout—starts with the small, daily ways you show up for yourself.

It’s the feel-good habits that support your nervous system and fill your cup consistently: a calming morning routine, a daily walk, a few deep breaths between tasks, or a simple wind-down ritual at night.

Instead of chasing big, one-time fixes, try reflecting on what tiny things you can integrate into your day-to-day life. These rituals are where regulation and restoration really happen.

As an occupational therapist, I often tell clients: burnout doesn’t just come from stress—it comes from how your time is spent. The roles you take on, the habits you maintain, and the things you do each day either support or drain your energy. That’s where occupational balance comes in—because when your life is out of sync, no amount of bath bombs or doom-scrolling can bring you back to center.

Occupational Balance: Why It Matters

Occupational balance is the idea of having a healthy mix between all the activities that occupy your time—like sleep, work, caregiving, rest, hobbies, socialization, and yes… self-care.

Some of the most common examples of occupational imbalance show up in the lives of stay-at-home parents, healthcare workers, and anyone in high-demand roles. These individuals are often exceptional at showing up for others but find it incredibly difficult to carve out time for themselves.

I get it. These responsibilities are often non-negotiable. You can’t always pause life or disappear for a 3-day staycation. That’s why occupational balance isn’t about doing less- it’s about doing more of what sustains you.

When your days include meaningful activities that support your identity, emotional regulation, and joy—not just your obligations—you start to refill your cup. You move from survival mode to something closer to alignment.

Finding that balance looks different for everyone, but the common thread is this: your time should reflect your values, not just your responsibilities.

OT-Informed Strategies to Reduce Burnout

When you really start to examine the way you spend your time, it becomes easier to see whether or not you’re regularly creating space to self-regulate. And often, that answer is no.

The good news? You don’t need a complete life overhaul. There are several simple, OT-informed strategies you can weave into your daily rhythm to reduce burnout and restore balance—without needing more hours in the day.

Some of the most effective include:

• Intentionally carving out time for self-care, not just when it’s convenient

• Adding one meaningful activity each day—on purpose (think: creativity, connection, or play)

• Regulating your nervous system through grounding, sensory strategies, mindfulness, or breathwork

• Setting boundaries that honor your energy and capacity

• Creating sustainable routines that allow you to show up with more consistency and less resentment

  
  

Small shifts can lead to big changes—especially when they’re aligned with what actually supports you. Occupational balance isn’t about perfection. It’s about reclaiming your time in ways that restore you.

Final Thoughts

I hope this article sparked some self-reflection—and maybe even a gentle shift in how you prioritize yourself. Burnout is more than just a buzzword. It’s a sign, a symptom, and ultimately, feedback from your mind and body that you’re running on empty.

I encourage you to take a mindful look at your daily schedule and honestly consider how it impacts your energy, mood, and well-being. Then, reimagine that same day in a life where you’ve created healthy, balanced rhythms—ones that help you recognize stress, navigate challenges, and recover with intention.

You deserve routines that refill your cup and help you feel equipped, not overwhelmed.

If this resonated with you, know that you’re not alone. I’m building a community through The Self-Care OT, PLLC, where we can talk about burnout, nervous system regulation, and sustainable self-care—without shame or perfectionism. Whether through in-person gatherings or virtual conversations, you’re invited to be part of the shift: one that prioritizes you. As always, take care of yourself.

Anna is an occupational therapist and founder of The Self-Care OT, PLLC in Las Vegas. She specializes in OT-informed self-care and wellness for everyday people navigating burnout—through education, advocacy, and community. You can find her on Instagram and TikTok @the_selfcare_ot, on Facebook, or catch her at local pop-ups and events around the valley.