Your Body’s Boundaries: Burnout, Energy, and Nervous System Care
You are not a limitless battery. Your body has boundaries. Ignore them and you slide toward burnout. Honor them and you get steadier, clearer, and kinder with yourself and others.
Spot The Early Signs
Your system will let you know when the line is near.
You wake up tired and stay wired at night
Simple tasks feel heavy
Mood swings hit harder and faster
You get sick more often
Your patience is thin with people you love
These are not personal failures. They are signals.
The Phone Battery Rule
Plan your day like a phone at 62 percent. What can it realistically power?
If you have three big presentations coming up, dial down social plans
Pair output with recovery on purpose
Schedule your regulation first, then add tasks around it
Nervous System First, Logic Second
When your emotional brain is lit up, your thinking brain is offline. Regulate before you reason.
Box breathing or paced breathing
Grounding through your senses
Gentle movement or a short walk
Cold water on wrists or face
Five minutes of stillness with your hand on your heart
When your body softens, your options widen.
Build a Personal Recharge Plan
Choose a few that truly work for you and repeat them often.
Sleep windows you protect
Hydration and meals that keep blood sugar steady
Restorative movement like yin yoga, stretching, or slow strength
Screen breaks and news limits when stress is high
Community care that leaves you feeling nourished, not drained
If intense workouts spike your stress, swap some sessions for restoration until your baseline steadies.
Boundaries That Protect Your Energy
“I am not available after 7 p.m. for non-urgent requests.”
“I am happy to help on Fridays. I do not have capacity earlier in the week.”
“I am leaving this event by 9 p.m.”
“I cannot talk about that topic today. Let’s choose something lighter.”
You can also protect your energy by changing the format. Short calls instead of long ones. Walks instead of dinners. Neutral locations instead of homes where you end up doing chores.
Expect Guilt, Choose You Anyway
Guilt will try to pull you back into old patterns. Thank it for its service and keep your promise to yourself. Choice over obligation. Protection over depletion. Consistency over intensity.
You’re already doing the work by being here. If this resonated with you, share your thoughts in the comments or join our newsletter for more insights from the Triggered But Thriving podcast.
With care,
Sarah
