21 Journaling Prompts to Help You Overcome And Prevent Burnout

We’re currently in the middle of a series on burnout that will run through May. During this time, I have asked a handful of experts to help us better understand burnout, identify ways that we can prevent it, and help us create recovery plans for the moments we can’t avoid.

Our series kicked off last week with this interview with Dr. Kate Steiner. Dr. Kate helps individuals find wellness and career longevity by addressing and working through burnout events. And next week she has volunteered to do a FREE Burn Out Prevention workshop. Sign up here (space is limited).

But this week I’m excited to introduce you all to a new friend of mine, Angela Clay of Liberate and Lather. Angie is passionate about helping women regroup and recharge. She does this through providing women with luxurious bath products and the most amazing candles I have ever smelled. She also teaches journaling. I asked Angie to put together some journaling prompts to help us work through burnout. I’m super excited about what she came up with.

21 Day Journal Prompt Challenge - Burn Out - Solo Female Travel - Angela Clay, Liberate and Lather - Her Bags Were Packed

Burnout: It’s a sneaky thing. It can catch you off guard when you least expect it. Many times the warning signs are there. If you are super ambitious, you may softly “poo-poo” the red flags away. Thinking of the end goal of a project is much more gratifying than the need to stop and rejuvenate.

However, if you ask marathon runners what helped them stay in the race, most say that it was because they were willing to accept the cups of water along the way to stay hydrated. Those who did not slow down long enough to drink developed cramps and had to fall out of the race, never reaching the finish line.

Burnout can really cramp your ability to pursue your goals, especially if self-care is neglected. Because burnout is a gradual process, being on the lookout for the warning signs -- physical, behavioral and emotional -- is important.

21 Day Journal Prompt Challenge - Burn Out - Solo Female Travel - Her Bags Were Packed

Physical signs of burnout:

• Feeling worn-out most of the time

• Shifting appetite and sleep habits from the normal routine

• Weakening immune system

Emotional signs of burnout:

• Motivation tanks

• Increasingly critical and negative

• Feeling caged in, helpless, and defeated

• What once brought joy is no longer fulfilling

Behavior signs of burnout:

• Spending more time alone

• Procrastinating

• Taking out your frustrations on others

• Using food, alcohol and drugs to cope

One way to process what you are feeling is to get it out of your head and down on paper. Journaling for self-care can be an aid. Perhaps you haven’t noticed any symptoms, but by writing down your feelings you may find a pattern that you would not have noticed if you didn’t see it visually.

The journaling prompts below can help you get into the habit of writing for self-care and will guide you in a direction you may not have ever thought of on your own.

The prompts are designed to help you explore your thoughts and feelings. There is no wrong or right way to pen your thoughts. Let whatever comes to mind when you read the prompt flow onto the paper and see where it takes you. Maybe the word or phrase reminds you of a specific memory or feeling. Allow yourself to write about that memory or explore the emotion. Do not be concerned with grammar or mechanics. Try not to edit your thoughts (or writing) and instead give yourself permission to freely write without judgement.

Please share in the comments any discoveries you made while journaling.

If you are looking for extra accountability and encouragement to help combat burnout, join us for Unpacking Me-Time.