Finding Your Sparking Again
Steps to Recovery from Exhaustion
Let’s be real—if you’re reading this, you’ve been through it. Whether it’s the nonstop stress at work, a gut-punch personal loss, or just the heavy swirl of world chaos—we’re talking political division, inflation, race-baiting, immigrant scapegoating—you’re beyond tired. You’re soul-tired. And honestly? You hate it.
You miss yourself.
You miss your laugh.
You miss waking up and not instantly feeling like the world is on your shoulders.
That, my friend, is the aftermath of burnout—and if your spark has dimmed, I want you to know something:
You’re not broken. You’re not alone. And yes, you can feel joy again.
Here’s What’s Really Going On
Burnout isn’t just about being “tired.” It’s being disconnected from your joy, your purpose, and sometimes even your identity. And in a world that tells us to “push through,” we rarely pause long enough to grieve what we’ve lost—especially when the loss is internal.
Right now, joy might feel like a luxury. Something for people with less on their plate. But I’d argue it’s not optional—it’s necessary.
Joy is resistance. Joy is refuge.
And reclaiming it starts with small, deliberate steps.
What You Might Be Doing (That’s Keeping You Stuck)
• Overthinking instead of feeling
• Minimizing your stress because “other people have it worse”
• Numbing out with Netflix, doomscrolling, or “being productive” to avoid stillness
• Telling yourself you don’t have time for fun (spoiler alert: burnout will steal time if you don’t make it)
Let’s Try This Instead: 8 Ways to Reignite Your Spark
1. Acknowledge the Grief 😔
Yes, grief. That lost version of you who used to feel lighter. It’s okay to mourn her. It’s okay to say “this is hard” without minimizing it. Whether it’s losing a job, witnessing a neighbor get detained, or feeling like the news is a daily attack on your spirit—you’re allowed to feel it. That’s human.
2. Reconnect with You 🧘🏽♀️
Think back to what used to light you up. Painting? Hiking? Playing music? Start small. 10 minutes. One chapter. One stretch. One song. It’s not about being productive. It’s about remembering yourself.
3. Set Boundaries Like a Boss 🛑
If burnout taught me anything, it’s this: peace requires boundaries. Start saying no without guilt. Ask yourself: “Is this helping or draining me?” Adjust accordingly.
4. Move Your Body—But Make It Fun 🤸🏾♀️
Try something new: Afrobeat dance class, hula hooping, kickboxing, or even a YouTube yoga flow. Don’t do it for the calories. Do it for the endorphins and the joy of movement.
5. Start a Low-Stakes Passion Project 📖
Always wanted to write a children’s book? Start a podcast? Learn how to DJ? Do it messy. Do it imperfectly. Just do it. Passion projects don’t need a paycheck to matter—they just need your curiosity.
6. Touch Grass. Literally. 🌾
Nature is grounding. Go walk barefoot in the grass. Sit under a tree. Watch the ocean. You don’t need a full hiking expedition—just get outside and breathe.
7. Create Something Ugly 🎨
Art is not just for the “talented.” It’s for the tired. Paint with your fingers. Scribble in a notebook. Write bad poetry. A friend of mine learned how to draw human anatomy just by watching YouTube during his lunch break. No fancy school. Just vibes and practice.
8. Escape—Even if It’s Local 🚙
A weekend away, a solo staycation, or an overnight Airbnb with live jazz. It’s not about luxury. It’s about changing the scenery long enough to reset your brain and breathe in a new perspective.
Closing with Soul: Your Joy Is Not Gone. It’s Waiting.
Burnout doesn’t get the final say. Your spark didn’t disappear—it’s just buried under exhaustion, grief, and survival mode. But the truth is: you are still in there—and she’s ready to rise again.
Take a breath.
Take a step.
Take your joy seriously.
Gentle Hope and Call-To-Action
If this felt like a mirror—like I peeked into your brain—I want you to know: this is exactly what we tackle in coaching.
You don’t have to do this alone. Your spark deserves care, not just hustle.
✨ If you’re ready to find your way back to joy, I’d love to hear your story.
📥 DM me. Journal about it. Share it with someone else who needs this.
💬 Or just whisper “yes” to yourself and take the tiniest next step.
With warmth and firelight,
Dr. Kat 🖤