Instead of running away from, cutting off, or being afraid of busyness and burnout, learn how to ‘be with’ them, transforming them in a nonviolent and kinder way to oneself.
Begin by cultivating the ability to recognize, acknowledge, and accept that you are a busy and stressed person, as this is an act of kindness to oneself.
Approach burnout with the lens of a meditator by stopping the urge to run, embracing the exhaustion, and looking deeply at its causes and your own patterns to gain clarity and freedom.
Counter the societal pressure to constantly ‘do’ by cultivating the art of resting, sitting still, and doing nothing, recognizing that rest is not wasted time but a vital practice.
To establish the first wing of meditation, practice mindful breathing by using your breath as an anchor to stop and come back to the present moment, focusing your mind on the breath rather than stress or thinking.
Develop the ‘power of presence’ by acknowledging your body, feelings, and emotions, and practicing relaxing your body and returning to your breath in daily situations like meetings, especially when tension or reactions arise.
Learn the art of dwelling happily in the present moment, even with suffering, chaos, or destruction, by seeing the beauty and joy in life and cultivating happiness from little things.
View exhaustion as a ‘bell of mindfulness’ prompting you to wake up and take care of fundamental needs like sleep, hydration, nutrition, exercise, and connecting with loved ones.
When in chaos or burnout, return to the fundamental activities and relationships that historically brought you joy and life, such as sending messages or calling family members.
Learn to say ’the sacred no’ by clearly understanding and honoring your personal limits and capacity, as this protects you from being overwhelmed by the demands and needs of the world, even noble ones.
To be a true hero, learn to be vulnerable and ask for help, recognizing that you don’t always have to be strong for others. When experiencing burnout, this opens a pathway to healing by not ignoring or bypassing your state.
Regularly reflect on the five remembrances (growing old, getting ill, dying, impermanence of cherished things, and the legacy of your actions) to gain wisdom about impermanence and not take the present moment for granted.
Engage in death meditation as a ‘software update’ to cultivate humility, recognize the preciousness of life, and avoid taking the present moment, your community, and loved ones for granted.
To practice total relaxation, lie down, place hands on your stomach to feel the rising and falling of your breath, then mindfully sweep your awareness from head to toe, noticing and relaxing each body part, and breathing into areas of tension or pain.
Go for a walk in nature to allow the cosmos to hold and embrace you, taking refuge in its healing energies rather than in stress or over-worrying.
Reconnect with good friends or companions by sharing a moment over tea or coffee, allowing yourself to be in touch with the simple, joyful qualities of life.
Identify what activities bring you joy versus those that don’t, to pinpoint the root sources of your busyness, stress, and burnout, which is a healing act in itself.
When burnout shows up, acknowledge it by ‘calling it by its name’ (e.g., ‘Aha, I know you, you are burnout’), which is an act of acceptance and embracing rather than fear.
Once calmness and stillness are established through meditation, use this capacity to look deeper at your thoughts, understanding their origins and whether you can learn from them or choose to let go of bitterness.
Cultivate the art of coming back to the present moment to recognize and perform little acts of kindness, such as asking loved ones ‘How’s your heart?’
When someone shares their suffering or joy, practice listening without judgment, focusing on hearing them rather than immediately finding a solution or comparing experiences.
When encountering toxic behavior, equip yourself with the insight that the person is still a human being and a member of your community, refraining from labeling them as an enemy to maintain openness and potential for understanding.
When facing toxicity, remember that the true enemy is not the person but the underlying ignorance, wrong views, discrimination, anger, frustration, and misunderstanding, allowing you to approach the situation more effectively.
In toxic environments, acknowledge and embrace your fear, then practice seeing the potential for compassion and understanding in others, allowing you to speak to their heart and the community’s heart beyond the toxic views.
Even in toxic environments, actively seek to see the ’lotus in the mud’ by believing in the potential for good and transformation in people, which can help you touch something deep within them and build resilience.
Practice clarity in setting boundaries, as being clear about your limits and capacity is an act of kindness, preventing you from overcommitting and showing up without full presence.
When facing disappointment from others after setting a boundary, acknowledge their feelings and your own sadness, but practice not ‘watering the seed’ of negative internal judgment or external conflict, taking refuge in your inner peace or community.
Initially use boundaries as a safe haven to protect and nurture yourself, but as you develop inner stability and strength, gradually open them up to engage more fully in service and connection, preventing them from becoming rigid barriers.
Adapt your boundaries to foster deeper connection, especially with loved ones, by being flexible and engaging with them on their terms rather than imposing your own practices, preventing boundaries from becoming defenses.
Download and explore the free Plum Village app, which offers meditations, conversations, and teachings from monks, nuns, and lay practitioners, including Thich Nhat Hanh.
Subscribe to danharris.com to access custom guided meditations designed to help you find rest in a chaotic world, with new meditations available monthly from a teacher of the month.