I don’t think we talk enough about Burnout. It seems like a taboo topic everyone knows exists, but dances around to avoid it. Especially when the work you do is meaningful, important, and valued by your community. Often when I speak with our partners in the community, I ask them “the work you are doing is incredible…. but also tell me how are you?
In the photo above, I walked along the pier in Baltimore, Maryland. Son by my side… in deep thought of of the last few years that led to this moment. For more than Five years, I’ve wanted to create a journal representative of what I wish was on the market. What I know now, is that the time wasn’t right as there was a personal journey that needed to take place before it was launched. Now… is the right time.
Let’s first check-in on the signs of burnout according to and article in WebMD:
Feeling tired, or exhausted
No enthusiasm, and feelings of negativity toward your job
Alienating yourself from other activities (hanging with friends, family, hobbies
Reduced performance
You may get sick often, have body aches and recurring headaches, lose your appetite, or experience insomnia
You may feel self-doubt, helplessness, defeat, and failure
One of my 2025 goals this year was to create a stress management plan. After much research, and quite a bit of trial and error…. I realized it wasn’t a stress management plan I needed. At this stage, I’ve developed a sense to know my triggers, and what exact actions fill me.
At times, it takes more intentional actions than others to restore me to center. I began to ponder why is this? And what sort of prevention can I do to to keep myself centered as much as possible.
Let’s be sure we can put specific words to the type of burn-out you are feeling. That way, you can be specific in the way you address it.
According to WebMD here are the 4 types of Burnout:
Overload burnout: This happens when you work harder and harder, becoming frantic in your pursuit of success. If you experience this, you may be willing to risk your health and personal life to feel successful
Under-challenged burnout: This happens when you feel underappreciated and bored. Maybe your job doesn’t provide learning opportunities or have room for professional growth. If you feel under-challenged, you may distance yourself, become cynical, and avoid responsibilities.
Neglect burnout: This happens when you feel helpless. If things aren’t going right, you may believe you’re incompetent or unable to keep up with your responsibilities. Such burnout can be closely connected to imposter syndrome, a psychological pattern in which you doubt your abilities, talents, or accomplishments.
Habitual burnout: The most serious phase of burnout, habitual burnout happens when your physical and mental fatigue is chronic. You feel sad and your behavior changes. Sometimes, you can cross over into depression and suicidal thoughts. It’s crucial to seek help at this stage.
I realized….EUREKA! A personal retreat is prevention from burn out!
So, in this blog I never want readers to tap in or identify something, without tools to address OR prevent it! As I prepare for my own personal retreat….. I knew it was the right time to share this as a tool for others.
What is a Personal Retreat?
Of the definitions I read, this one seemed most fitting for how I use this tool: “Intentional stepping back from the daily and weekly routine, to examine life from a more strategic perspective”. The most important part is simply to disrupt your routines!
Planning a Personal Retreat
Screen your fortitude pre-retreat
Dr. Rheeda Walker (an award-winning Psychologist) teaches us how to screen for our fortitude in a few simple steps. I highly recommend conducting this screening on a normal day THEN also during your personal retreat.
Select the retreat purpose
After you’ve identified the burn-out feeling you want to prevent or address, use that definition to select your retreat purpose.
Pick which activities will help you address the purpose
Below are a list (not comprehensive) of activities you may want to choose in connecting with your retreat:
Do something creative
Go in nature
Belly Laugh
Ignite your senses
Revel in Beauty
Connect with your emotions
Move Yo Body!
Challenge yourself with a nourishing recipe—- cornbread!
Make room for spiritual ritual
Give back to the community
BONUS: Grab a friend and spend time
Set your logistics
Set your dates and add them to the calendar!
Retreats can be totally FREE or as EXPENSIVE as you want them to be. It’s your retreat.
I’ve tried everything from hanging a sign on the door telling fam I’m “in retreat” to a solo trip in which I just needed solace.
Each time was for a different reason or season. Tune into that.
Tell a Friend or Family that will hold you to it
I’m all about the accountability. Ask a friend to hold you accountable to taking this time for yourslef.
If you need an accountability partner, drop me a line. I’ll email you an encouraging note to get it done!
Time to plan!
Download this tool to create your own Personal Retreat!
