Welcome to Denn’s Room Psychiatry, where caring hearts meet expert minds. I’m Gaelle Dennery, a founder and board-certified Psychiatric Mental Health Nurse Practitioner. I’ve walked through the shadows of stress and come out the other side. Today, let’s talk about what to do when you feel burned out and tired, so you can find light in your day again.

Why We All Hit the Wall

Life can feel like a nonstop race. Work deadlines, family duties, school projects, and chores each tug on our energy. Over time, little drains add up until one morning, you wake up feeling empty. That’s burnout: your mind and body crying out, “Slow down!” If you have ever felt that empty, heavy drag in your chest, you are not alone.
At Denn’s Room Psychiatry, our burnout prevention & self-care approach blends science with compassion. We believe small, simple steps become habits that protect your well-being for life.

Notice the Early Warnings

First, learn to spot the clues:

• You’re forgetting small things (keys, tasks).
• You snap at loved ones over little stuff.
• Your sleep feels restless, or you can’t fall asleep.
• You feel tired, even after a whole night’s rest.

Write these in a little notebook. When you see three or more signs, it’s time to pause and pick one simple self-care move.

Simple Self-Care Moves

Self-care isn’t an elaborate spa day, it’s an act that refills your cup. Try just one:

• Breathe deeply three times, watching your abdomen rise and fall.
• Stand by a window and watch the clouds for two minutes.
• Text a joke to a friend or pet your dog.
• Sip a full glass of water slowly.

These micro breaks add up. After a week, you’ll notice less of that heavy drag.

Try a Stress Management Technique

When stress spikes, use a quick tool:

• Close your eyes.
• Count your breath in one… two… three…
• Exhale slowly to one… two… three…

Do this three times. Your heart rate will ease, and your mind will clear. Simple, and you can do it anywhere.

Build Practical Stress Management Techniques into Your Day

For bigger relief, set aside five minutes daily for a guided breathing video or gentle stretches. Many free apps show easy moves. Make time for yourself daily. This habit teaches your body to stay calm.

Learn to Say “No” with Professional Boundaries

It’s okay to protect your energy. If one more task feels too much, practice this script:

• “I wish I could help, but right now I’m at my breaking point. Can we go over this again tomorrow?

This kind of phrase sets professional boundaries with respect for you and them.

Keep Your Boundaries Firm

Once you know your “finish line” for work or chores, stick to it:

• Turn off email notifications after a set hour.
• Close your laptop when the clock says “done.”
• Tell friends, “I’m offline now, but text me in the morning!”

By establishing professional boundaries, you create genuine rest areas where guilt is not tolerated.

Create a Supportive and Wellness-Focused Workplace Culture

If you study or work with a team, you can all lift each other:

• Start each meeting by sharing one positive thought.
• Offer to buddy up when someone feels stretched thin.
• Celebrate small wins together, a finished task, or a kind gesture.

This builds a wellness-focused workplace culture where everyone notices when a peer needs a hand or a smile.

Sleep: Your Secret Superpower

Good rest is non-negotiable. Try these simple rules:

• Set a regular sleep schedule.
• No screens 30 minutes before lights out.
• If you wake up anxious, sit up and take two calm breaths.

Sleep helps your body heal and process memories. Take care of it.

Move, Even If Just a Little

Exercise makes happy chemicals flow. You don’t need a gym:

• Dance to one favorite songs.
• Walk around your home or yard.
• Do three gentle stretches by the door.

Just a little movement every day helps chase away tension.

Fuel Your Body with Good Food and Water

Your brain needs quality fuel:

• Eat colorful fruits and veggies.
• Choose whole grains and lean protein.
• Sip water throughout your day.

Eat a healthy snack or drink water when you’re hungry or thirsty.

Reach Out: You’re Not Alone

Saying “I need help” is very brave. Talk to:

• A friend who listens without judging.
• A family member who gives hugs.
• A counselor who guides you toward healing.

Sharing lightens the load. At Denn’s Room Psychiatry, we’re here to listen and support your journey.

Practice Mindfulness

Mindfulness is paying attention right now. Try this:

• Sit quietly for one minute.
• Take note of every breath or the noises in your environment.
• Bring your thoughts back gently if they stray.

Over time, mindfulness helps you enjoy simple moments and feel less overwhelmed.

Make Room for Your Hobbies

Hobbies feed your spirit. Take 15 to 30 minutes each week for something you enjoy. It could be drawing, cooking, or bird watching. Treat this time as a date with yourself, and don’t cancel it.

Celebrate the Little Wins

Name one positive event that occurred at the end of each day:

• “I finished that report.”
• “My friend laughed at my joke.”
• “I talked to my counselor.”

Writing or saying these builds a habit of noticing joy, even on hard days.

Plan Real Breaks

Mark real break days on your calendar, no work, no chores. Call it “Denn’s Day Off.” A simple picnic, a quiet home day, or a short drive can recharge you. Knowing you have downtime ahead helps you get through busy stretches.

You Deserve Rest, Joy & Peace

Burnout can feel heavy, but you have the power to beat it with small daily acts. At Denn’s Room Psychiatry, we care about your well-being, mind, body, and spirit. For a caring partner on your mental health journey, contact us today.

Remember: One tiny step can lift a heavy heart. Let’s walk toward peace together.

FAQs

Q. What simple thing can I do right away?
Take three big, slow breaths. Just sit, breathe in for three counts, and then breathe out for three counts. It helps you feel calm fast.
Q. How do I keep small wins?
At night, name one good thing you did or saw. Writing or saying it helps you notice joy and feel proud.