Burnout Is Real And You’re Not Alone
Have you ever collapsed into bed at night, too tired to even scroll through Instagram? You’re not alone. As a full-time professional, wellbeing entrepreneur and mum, I’ve been there totally wiped out, emotionally flat, and completely disconnected from myself.
Whether you’re juggling motherhood, work stress, or just the mental load of everyday life, a simple 15-minute evening ritual self-care routine can help you reclaim your energy and reconnect with your body. This isn’t about bubble baths and scented candles (though we love those too). It’s about intentional and mindful rest.
Related read: Feeling Lost in Motherhood? 7 Ways to Reconnect with Your Inner Self
Why Evening Rituals Matter for Burnout Recovery
Studies show that a consistent evening routine lowers cortisol levels (the stress hormone) and helps signal the body that it’s time to rest and repair. According to the National Institutes of Health, mindfulness and breathwork have measurable effects on stress reduction and sleep quality. Burnout is not just about being tired it’s about feeling emotionally numb and mentally exhausted. Evening rituals help you recalibrate and build resilience.
The 15-Minute Evening Self-Care Routine
Here’s what you can do in just 15 minutes to gently unwind and realign with yourself:
Minute 1-2: Transition Ritual
- Change into something soft and cozy.
- Light a candle or use a diffuser with lavender oil.
- Put your phone on Do Not Disturb.
Minute 3-7: Do a Grounding Breathwork Exercise
Box Breathing (also known as Four-Square Breathing)
This Navy SEAL technique helps regulate the nervous system.
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat this cycle for 5 rounds
Tip: Play soft background sounds like Insight Timer’s Sleep Music or rain ambience on YouTube.
Minute 8-12: Journaling or Gratitude Practice
- Write down 3 things you’re grateful for
- Reflect on one win from the day, no matter how small
- Release one thought or worry onto the paper
Try this: Check out my self-care guided journal
Minute 13-15: Body Scan or Simple Stretch
- Lie down, close your eyes
- Bring awareness to your toes and slowly scan up to your head
- Let go of tension in each area
- Or do a simple forward fold and shoulder rolls
You Deserve to End Your Day Gently
Burnout recovery doesn’t require an overhaul. It starts with one small step – a breath, a pause, a moment of presence. Give yourself the permission to slow down. These tiny rituals remind your nervous system that you are safe and supported.
Let’s Unwind Together – Book a 1:1 Breathing Session with Me
If you’re craving calm, clarity, and connection, I invite you to join me for a guided 1:1 breathing session tailored to your needs.
Email me at: priyanka@sanitydaily.com
Subject: “burnout to balance”
