Fighting Burnout: The Ayurvedic Way

As human beings, we are constantly put to the test in our everyday lives. Our minds and body adapt to the demands placed upon them. We experience a state of balance when we have adequate energy, time, and emotional resources to meet the demands which are expected to be fulfilled. When our ability to fulfill these responsibilities runs low, we encounter stress, and when we don't have the emotional and physical bandwidth to meet life's demands, we experience burnout. 

Ayurveda has used chakras for thousands of years. In Ayurveda, chakra refers to the core energy centers within our body. The seven main chakras express different characteristics with physical, emotional, creative, and spiritual components. It is essential to indulge in self-care to reduce the burnout we experience when we fall short of complying with the demands of our daily life. 

If we do not fight burnout, it can have deleterious effects on our minds and body and lead to an imbalance of the chakras. 

 Ayurveda and Self care

Ayurveda has always emphasized self-care, not being one-dimensional but a holistic set of prices. Therefore it is said that self-care is taking care of our physical well-being and nurturing the connection between physical, mental, and spiritual well-being. 

From an Ayurvedic perspective, burnout causes Pitta constitutions to become irritated or inflamed, Vata nature to move into restlessness or anxiety, and Kapha types to settle into lethargy or withdrawal.

 We are going to understand how you can fight burnout the ayurvedic way.

1) Take frequent pranayam breaks. 

One of the ayurvedic self-care practices you can do to fight burnout is by taking frequent Pranayam breaks. Pranayam is the practice of life force control. Prana is the unseen energy that keeps the body and mind charged with life energy and is most often regulated through the breath. It is said that pranayama breathing exercises reduce perceived stress in healthy adults. 


What can you do?

Every 90 minutes throughout the day, pause for two to five minutes to consciously breathe. There are numerous pranayama techniques, all of which are effective at relaxing the body, clearing the mind, and thus calming the mind, which will help you fight burnout. 

You can follow the simple techniques of Square breathing mentioned below. Sit straight by correcting your posture and relax your shoulders. Inhale through your nose to a count of five.

Retain the breath for a count of five and then exhale slowly through the nose to a count of five. Now remain without breath for a count of five. 

According to your personal breathing capacity, you can modify the count number. Practicing this breathing technique will help you release stress and fight burnout. 


2) Sleep, sleep, and extra sleep. 

We cannot emphasize how important it is to have good beauty sleep and how it is the most essential part of your self-care routine. One of the main reasons we feel tired and experience burnout is the lack of sleep. Getting your body used to the same sleep schedule is fundamental in Ayurveda. Go to sleep and wake up at the same time every day. Make sure you take advantage of domestic time; you should go to bed by 10 pm and get up by 6 am.

A good sleep schedule releases stress from your body and will reduce the burnout that your body is experiencing.


3) Reconnecting with Nature 

Nature is the magical elixir that will promote restoration, healing, and renewal. In your self-care routine, you spend 10 minutes in a natural setting each day, which can reduce the feelings of stress and anxiety. You can combine your other activities with outdoor time to alleviate the pressure. One of the few things you can do is move your meals and meditation from indoor to outdoor environments.

Focus on the five senses when you spend your outdoor time, and connect more with mother earth to discharge the positive ions that accumulate through electronic use. 


4) Speak powerful affirmations. 

Self-care means speaking good words for yourself and trying to become that person. When we experience burnout, we find our emotions spiralling into negativity. Negative thoughts and the atmosphere can really disrupt the stability of our mind and body, both mentally and physically. We can turn the tide of negativity around us by replacing negative thoughts with positive affirmations. 


Some simple positive affirmations you can practice every morning are 

  • I am going to take things one step at a time. 
  • I do the best I can and surrender the rest. 
  • I will look for goodness everywhere around me. 

 A human mind can't stay positive all the time. Our minds are capable of creating thoughts that make us stressed and tired. When you start experiencing a dull thought, replace it with a positive affirmation and see how your whole body responds to the change in dialogue. 


5) Nourishing your body 

When energy supplies are depleted, turning to refined, processed meals for a quick boost may be tempting. These nutrients, however, deprive the body of fuel and hasten the onset of burnout. It can be easier and much more satisfying to eat nourishing foods.

Ayurveda generally advises eating three meals a day and avoiding between-meal snacking. As a result, insulin is stabilized, and the digestive tract can relax between meals.


Planning your meals for the day in advance with consideration for your doshic constitution can help maximize your energy. Proteins, robust soups, and oats are all excellent choices for vatas. Smoothies, salads, and herbs that are cooling help to balance out the Pitta. Bitter greens, roasted fruits, and warming spices are good for kaphas. To reduce added stress, keep the menu minimal.


6)  Pockets of peace 

The commitment to taking a vacation is not something that everyone can manage, and burnout rarely respects our paid time off at work. So what should one do if they cannot take a break yet still need one?

Find some spare time for your self-care routine. Even though it might not be as soothing as a full-on vacation, developing the habit of setting aside brief periods for yourself will benefit you in the long run. Start with these simple, doable measures that will assist your mind in healing rather than waiting until you've exhausted yourself to do so:


Chakras and Burnout 

Burnout is an energetic illness of the chakra system, and the seven chakras affect every aspect of our life. Burnouts affect the specific system of the chakra system called the central chakra channel. The type of burnout symptoms a person can experience depends on which of the individual chakras the leakage affects.  

  • Burnout can compromise the function of the crown chakra, and it can get challenging to make wise decisions. 
  • For your heart chakra, you will find it harder to love and connect with yourself. Burnout can cause you to become highly moody, short-tempered, and emotionally exhausted. 
  • Burnout can also make you suffer with self-esteem, self-worth, and your stomach. 
  • Chakra's support for them diminishes. 
  • When your sacral chakra is compromised, it becomes less effective in supporting your healthy relationships. 
  • The motivation to move forward in your life or career, a root chakra function, can decrease if not disappear entirely. 
  • Accurate intuition can be conveyed by the brow chakra less effectively. Sleeping at night and focusing throughout the day may become more challenging.
  • A throat chakra function, truthful and correct communication, might become mired in misunderstanding. The ability to be creative might wane.

 Everyone experiences burnout, and taking a break for yourself is okay. Taking constant breaks should be part of the self-care routine. By integrating the ayurvedic practices above, you can refuel your energy, regain balance, and reconnect to the joy of life. Also look at 12 Step Chakra Self-care Healing Ritual.

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