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 RitualChange 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 countsHold for 4 countsExhale for 4 countsHold for 4 countsRepeat 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 PracticeWrite down 3 things you’re grateful forReflect on one win from the day, no matter how smallRelease one thought or worry onto the paper

Try this: Check out my self-care guided journal

Minute 13-15: Body Scan or Simple StretchLie down, close your eyesBring awareness to your toes and slowly scan up to your headLet go of tension in each areaOr do a simple forward fold and shoulder rollsYou 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”