Why Self-Care Matters for Burnout, and What To Do

If you're juggling a packed schedule, you already know how hard it is to keep every ball in the air without dropping one, or dropping yourself. Burnout becomes a real threat when you're always on the go. That's why self-care isn't just a buzzword. It belongs in your survival kit.

Below, we'll look at why self-care matters so much for keeping burnout at bay, and we'll share practical tips you can fit into a busy life. Grab your favorite cup of coffee and let's get into it.

Why Self-Care Is a Must in Today's Busy World

Chances are you're a driven professional or an ambitious entrepreneur. You want to excel in your career and hit your goals. You also want real, quality time with the people you love. So you're always moving, managing a dozen responsibilities and giving each one your best.

Some days, though, you're running on empty. You feel exhausted, overwhelmed, and stressed. Sleeping, eating, or simply relaxing gets harder. Have you lost interest and motivation in your work and life? Do you feel like you're losing control and can't cope anymore?

You might be dealing with burnout.

The World Health Organization describes burnout as a syndrome resulting from chronic workplace stress that hasn't been successfully managed. It has three hallmarks: feeling exhausted, feeling distant or cynical about your job, and feeling less effective at work (World Health Organization, 2019). It can take a real toll on your well-being and performance.

If feelings like these are severe or last two weeks or more, reach out to a healthcare or mental health professional (National Institute of Mental Health, 2026).

That's exactly why self-care matters.

Forget the idea that it's all spa days and luxury. Self-care means taking time to do things that help you live well and improve both your physical and mental health (National Institute of Mental Health, 2026). It's giving yourself permission to pause, breathe, and recharge.

At its core, it's about doing things that make you feel good and healthy, for both body and mind. Self-care can help you manage stress and increase your energy, and even small acts can make a difference (National Institute of Mental Health, 2026). It isn't selfish or indulgent. It's essential, and it pays off. It may help lower your risk of burnout and support your well-being.

Skip it for too long, and you're like a car running on fumes, and eventually something has to give. Looking after yourself helps keep your energy up and your stress in check, which may help protect you from the toll of prolonged stress.

What Do Americans Say About Self-Care?

As life gets busier, more people are turning to self-care to decompress. A OnePoll survey of 2,000 Americans, commissioned by wellness software company Vagaro, found that about three in four believe self-care can relieve stress (Melore, 2021). Favorite ways to unwind included at-home spa treatments, manicures or pedicures, exercising outside, and hitting the gym. Whether it's a spa night at home or a workout, a little time for yourself can go a long way toward managing stress.

There's a catch, though. About 59% of people say they only practice self-care when they're already stressed, and 72% like to use it as a reward after a tough week. Respondents said self-care boosted their self-confidence (64%), helped them feel more productive (about two in three), and made them happier (71%).

Whatever form it takes, what matters is finding what helps you recharge.

Practical Self-Care Tips for Busy Professionals

There's no one-size-fits-all approach. Self-care looks different for everyone, shaped by your preferences, needs, and goals. You can practice it in many ways; what counts is finding what works for you and turning it into a habit.

Here are some self-care activities worth trying:

1. Pair Mindfulness With Movement

Gómez-Borges et al. (2022) studied 294 workers from 20 organizations in Spain to see how self-care, like physical exercise and mindfulness, relates to how happy and well people feel at work. Mindfulness was linked to greater well-being, largely by boosting workers' personal resources.

Workers who practiced both mindfulness and physical exercise reported modestly higher personal resources, job resources, and well-being. Exercise on its own wasn't linked to well-being in this study, and because it was a one-time survey, it shows an association, not cause and effect.

Why might the pairing help? Mindfulness and movement may each support how you handle daily demands. A meta-analysis of 56 randomized controlled trials found that workplace mindfulness programs reduced employees' perceived stress and burnout and improved well-being (Vonderlin et al., 2020). Try a few mindful breaths before or after your workout.

2. Schedule 'Me-Time'

Here's a survey finding that may hit close to home. In a OnePoll survey of 2,000 Americans commissioned by Sensodyne, respondents said they felt relaxed for about 40 minutes a day on average, and 47% said even less (Melore, 2022). More than half called self-care a priority, and the average respondent spent 38 minutes a day on themselves, often on workouts, music, or walks. That's not much. And the number of minutes isn't the whole story; what really matters is high-quality "me-time."

A Birkbeck, University of London study presented at the British Psychological Society found that people who rated their me-time as high quality, rather than simply having the most of it, reported better work-life balance, well-being, and engagement at work (British Psychological Society, 2015). Interestingly, me-time doesn't have to mean alone time. It's about doing activities you freely choose. So treat it like a meeting and put it on your calendar. A quick walk or a chapter of a book can count. What matters is that you chose it and it feels restorative.

3. Eat Nourishing Foods

Fueling your body well is self-care, too. On busy weeks, meal prepping can be a lifesaver. Penttinen et al. (2021) found that what you eat is linked to how burned out you feel. They looked at 630 women working in the public sector in Finland.

Women who ate low-fat dairy, vegetables, fruits and berries, plant-based foods, and white meat more often had lower burnout symptom scores. This was a one-time survey, so it can't show that diet lowers burnout, and stress may also shape what people eat. Still, it adds to the case for a balanced diet as part of feeling your best at work.

4. Stay Hydrated

Keep a water bottle within reach. Staying hydrated is one of the simplest forms of self-care there is, and it may matter for managing stress. Researchers at Liverpool John Moores University (Kashi et al., 2025) found that people who habitually drank less than 1.5 liters of fluid a day had a cortisol (stress hormone) response to a stressful task that was more than 50% higher than people with high habitual fluid intake (at least about 2.5 liters a day for women and 2.9 liters for men). The study compared groups rather than testing a change in drinking habits, so more research is needed. Still, staying well hydrated is an easy, low-risk habit to build into stressful days, and plenty of water can help support your energy and focus throughout the day (National Institute of Mental Health, 2026).

The National Academies of Sciences, Engineering, and Medicine suggest about 15.5 cups (3.7 liters) of total fluids a day for men and about 11.5 cups (2.7 liters) for women, counting water, other beverages, and water-rich foods (Institute of Medicine, 2005). On high-pressure days especially, keep water close.

Your mood may thank you as well. In a small study, Pross et al. (2014) found that when habitually low water drinkers increased their intake for three days, they reported less fatigue, confusion, and thirst. For people who already drink a lot of water, cutting back made them feel less calm and content. Hydration supports both your physical and mental well-being, so drink up.

5. Prioritize Sleep

How do sleep quality and sleep duration each affect burnout and well-being? A study by Grossi et al. (2021) followed 104 white-collar workers who wore a fitness tracker for 14 days. Workers who rated their sleep quality as better reported higher well-being and lower burnout. The amount of sleep, whether self-reported or measured by the tracker, didn't predict either outcome.

Beyond showing that good sleep matters for your health and stress, the study also exposed some limits of fitness trackers in measuring sleep accurately. The lesson: how well you sleep matters for your overall well-being. Most adults ages 18–60 should aim for 7 or more hours a night, according to the CDC (Centers for Disease Control and Prevention, 2024). Good sleep makes the rest of your self-care easier.

6. Consider Herbal Supplements

Some botanicals may help support a healthy response to stress as part of a self-care approach.*

Of these, ashwagandha has the most human research. A meta-analysis of 12 randomized controlled trials found lower perceived stress scores with ashwagandha than with placebo, though the researchers rated the certainty of the evidence as low (Akhgarjand et al., 2022).

Placebo-controlled trials suggest ashwagandha may help support a healthy response to everyday stress and help maintain cortisol levels already within the normal range.*

Many botanicals are widely available and, according to one review, have relatively few reported side effects (Burns, 2023), though they aren't risk-free (see the safety notes below).

A 2023 review of botanicals for work-related stress discussed four herbs: ashwagandha, rhodiola, passionflower, and lavender (Burns, 2023). The evidence varies. Ashwagandha has the most human trials, rhodiola and passionflower have smaller or lower-quality studies, and lavender is mostly studied as aromatherapy (scent) rather than as an oral supplement.

Safety matters. Ashwagandha may be safe for short-term use (up to about 3 months), but its long-term safety isn't known. Rare cases of liver injury have been reported. The National Center for Complementary and Integrative Health (NCCIH), part of the NIH, advises avoiding ashwagandha during pregnancy and breastfeeding. It's also not recommended before surgery or for people with thyroid or autoimmune conditions, and it may interact with some medications, including those for blood sugar, blood pressure, thyroid, seizures, and sedatives (National Center for Complementary and Integrative Health, 2023). Passionflower can cause drowsiness, and rhodiola may cause headaches or trouble sleeping in some people (Burns, 2023). If you're pregnant, nursing, or take any medication, talk with your healthcare provider before trying any herbal supplement.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

 

Frequently Asked Questions

Question 1: How can I practice self-care with a busy schedule?

You can build self-care into your daily routine, even when your calendar is packed. Think small, manageable changes: short breaks, a few rounds of mindful breathing. Even small acts of self-care can make a difference (National Institute of Mental Health, 2026). Start with 10–15 minutes a day if you can, and save longer sessions for weekends or days off.

Question 2: Can self-care help in career success?

It can. Self-care habits like rest, movement, and setting boundaries can help you manage stress, which may lower your risk of burnout and support your focus and energy at work. For a sustainable career, it's a necessity, not a luxury. It means doing things that bring you joy, resting, and setting boundaries that protect your time and energy.

Question 3: How can I motivate myself to practice self-care?

Self-care can be hard to start, especially if you're not used to it or feel guilty taking time for yourself. A few things help. Remind yourself of the benefits, figure out your personal why, and reward yourself when you follow through.

Key Takeaways

Self-care isn't a luxury; it's a necessity. It keeps you functioning at your best, personally and professionally. Put simply, it's the practice of taking care of yourself and your needs. Far from selfish or indulgent, it's essential, and it pays off. It may help lower your risk of burnout and support your well-being.

What works is whatever feels right for you. Self-care is personal, shaped by your likes, needs, and goals. Find what resonates and make it a regular part of your life. Plenty of tips and tools can help you plan and stay on track.

Some herbs, especially ashwagandha, have been studied for their potential to support a healthy response to everyday stress.*

Evidence for rhodiola, passionflower, and lavender is more limited. Herbs aren't right for everyone, so check with your healthcare provider before adding one to your routine.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Scientific References & Citations

Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-bidar, S., Rezvani, H., & Djafarian, K. (2022). Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 36(11), 4115–4124. https://doi.org/10.1002/ptr.7598

British Psychological Society. (2015, January 7). Good quality me-time vital for home and work wellbeing. ScienceDaily. https://www.sciencedaily.com/releases/2015/01/150107204555.htm

Burns, J. (2023). Common herbs for stress: The science and strategy of a botanical medicine approach to self-care. Journal of Interprofessional Education & Practice, 30, Article 100592. https://doi.org/10.1016/j.xjep.2022.100592

Centers for Disease Control and Prevention. (2024, May 15). About sleep. https://www.cdc.gov/sleep/about/index.html

Gómez-Borges, A., Peláez Zuberbühler, M. J., Martínez, I. M., & Salanova, M. (2022). Self-care at work matters: How job and personal resources mediate between self-care and psychological well-being. Journal of Work and Organizational Psychology, 38(3), 231–239. https://doi.org/10.5093/jwop2022a15

Grossi, N. R., Batinic, B., & Moharitsch, S. (2021). Sleep and health: Examining the relation of sleep to burnout and well-being using a consumer fitness tracker. Health and Technology, 11, 1247–1257. https://doi.org/10.1007/s12553-021-00603-0

Institute of Medicine. (2005). Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. The National Academies Press. https://doi.org/10.17226/10925

Kashi, D. S., Hunter, M., Edwards, J. P., Zemdegs, J., Lourenço, J., Mille, A. C., Perrier, E. T., Dolci, A., & Walsh, N. P. (2025). Habitual fluid intake and hydration status influence cortisol reactivity to acute psychosocial stress. Journal of Applied Physiology, 139(3), 698–708. https://doi.org/10.1152/japplphysiol.00408.2025

Melore, C. (2021, January 16). 2020 stress has taught most Americans the value of self-care. StudyFinds. https://studyfinds.com/2020-stress-self-care/

Melore, C. (2022, June 15). Self-care shortage: Americans feel relaxed for just 40 minutes a day. StudyFinds. https://studyfinds.com/self-care-americans-relaxed-40-minutes/

National Center for Complementary and Integrative Health. (2023, March). Ashwagandha. National Institutes of Health. https://www.nccih.nih.gov/health/ashwagandha

National Institute of Mental Health. (2026, April). Caring for your mental health. National Institutes of Health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Penttinen, M. A., Virtanen, J., Laaksonen, M., Erkkola, M., Vepsäläinen, H., Kautiainen, H., & Korhonen, P. (2021). The association between healthy diet and burnout symptoms among Finnish municipal employees. Nutrients, 13(7), Article 2393. https://doi.org/10.3390/nu13072393

Pross, N., Demazières, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., Perrier, E., & Guelinckx, I. (2014). Effects of changes in water intake on mood of high and low drinkers. PLoS ONE, 9(4), Article e94754. https://doi.org/10.1371/journal.pone.0094754

Vonderlin, R., Biermann, M., Bohus, M., & Lyssenko, L. (2020). Mindfulness-based programs in the workplace: A meta-analysis of randomized controlled trials. Mindfulness, 11(7), 1579–1598. https://doi.org/10.1007/s12671-020-01328-3

World Health Organization. (2019, May 28). Burn-out an "occupational phenomenon": International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases

 

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This article is for educational purposes only and is not a substitute for professional medical advice. Talk with your healthcare provider before starting any new supplement.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.