5 Simple Daily Practices to Signal Safety After Burnout
A outcome of my burnout journey has been starting to cultivate moments where I'm reminding myself of safety. The key? I have woven these into my daily routine so they don't feel like I'm adding to an endless to-do list.
Over time, I really believe I'm starting to build that threshold in my body by strengthening the sense of safety and remembering what it's like to feel safe, even in environments where in the past I've felt frozen.
So I wanted to share some of the things that I have been doing to provide cues to my body to expand my capacity and promote inner wellbeing daily.
1. Tech-free walks
I love going for walks, and I try to exercise in a way that's not too demanding on my body after burnout. One simple shift is I leave my phone at home.
Whether I'm chatting with someone or going on my own, I will go to the local park and hear the pets and hear the laughter, smell all the roses. Or I will go to the beach and just enjoy whatever arises.
Removing the music, podcast or constant input and just being present means I feel so much more connected to my community and myself. The walk gives me space for processing things naturally.
2. Face oil with pressure points
During my skincare routine, I apply face oil and use pressure points along my face to help activate the vagus nerve, which activates the parasympathetic system also known as our "rest and digest" mode.
I learnt this technique from a midwife in Bali who uses it to support her patients during birth. It takes literally 30 to 40 seconds, morning and night. Such a small practice, but it sends a clear signal to my nervous system.
3. Dimming the lights at night
I love my salt lamps. I dim the lights at night, put on an essential oil, and play really relaxing music where the Hawian music, classical, or some of my recent favourites of Spanish acoustic music or chill jazz.
It eliminates so much of the artificial cues of the day and is a important step of setting the cosy vibe while they help signal that transition to sleep. My body knows what's coming and can begin to wind down.
4. No-tech time
I used to distract myself a lot with technology. Now, most nights of the week, I cease any digital technology from a certain point.
I have found this is really helping my sleep so much. The difference has been remarkable.
The key, fill the time with something new, whether a conversation with another, reading a book or something creative, allow yourself the space to wind down, screen free.
5. Outdoor breaks during the day
I live in a coastal town in Australia, so whether I'm working at home or elsewhere, I sit outside for 5 to 10 minutes during mid-morning and mid-afternoon.
I set a timer on my phone, have a cacao or cup of tea, listen to the birds, take in whatever's happening. These are little touch points of a break I would normally take anyway, but rather than sitting at the computer, I'm getting outside in natural light, letting the sunshine soak into my body to revamp my energy.
Why small practices matter
These aren't grand gestures. They are small moments woven into my existing day that remind my nervous system that you are safe here.
When you have been in a chronic freeze state, your body has learned that being on high alert is normal. Every small moment of safety is teaching your body a new baseline.
And slowly, practice by practice, I'm building that capacity to move from freeze to flow.
These practices work for me, but your toolkit might look different. The invitation is to start noticing: What small moments could signal safety to your nervous system?