5 habits I've built to maximise my energy levels and help manage introvert burnout

Managing energy levels as an introvert can be tricky, especially when we're going through stressful life events whilst having to navigate a world, and workplaces, designed for extroverts.

Whilst anyone can experience burnout, introvert burnout usually occurs because we've become excessively over-stimulated and then experience a state of all-consuming exhaustion.

What are the signs of introvert burnout?

How we as individuals experience burnout will vary, including by symptoms and severity. They do, however, tend to fall into three main categories:

• Physical: difficulty sleeping is perhaps the most common here - every single one of my introverted coaching clients report having struggled with insomnia and/ or intrusive thoughts in the middle of the night. This can often be coupled with, or result in, severe fatigue, very low energy and/ or headaches. Stomach aches and/ or digestive issues can also be common symptoms.
• Mental: the most common manifestation of introvert burnout here is high anxiety levels, followed by depression. Having difficulty focusing and trouble making decisions can also be signs. A loss of purpose and/ or motivation can also occur.
• Emotional: due to being overstimulated, hypervigilance is common and you're constantly in a state of high alert, which can lead to emotional exhaustion and meltdowns. You may feel tense, panicky or hopeless and have a tendency to distance yourself from others.

I had to pause this newsletter last week because I was experiencing introvert burnout. I couldn't properly formulate my thoughts and was experiencing such a high level of exhaustion it was a challenge to even perform basic acts of self-care, like showering and dressing: I felt like I'd been hit by a bus.

And one of the main, and most important, ways of navigating introvert burnout is practicing self-care, including setting boundaries and being intentional in how you spend your time.

Now, if you've read my other newsletters you'll know from the recent edition on letting go that I am going through some pretty stressful life events currently that have been ongoing for some time. This means that, despite my best efforts, it's all simply become too much.

But the habits I've built have helped me navigate through this extreme burnout state, just as they've helped me avoid it in the past.

How to cope

Being able to identify the signs of introvert burnout, and having awareness early on, will help you to prioritise the things that will help you recharge and perhaps even avoid full burnout altogether.

Understanding your triggers and stressors can help you to either avoid them, or to put strategies in place to help you manage them. This could include communicating your needs and setting boundaries as well as tools to self-soothe and safeguard alone time.

For me, establishing daily healthy habits as part of my self-care routine have helped me avoid burnout in all but the most extreme circumstances, as well as know how to manage it when burnout becomes unavoidable (sometimes, life is just life-ing).

Self-care habits you should steal

Over a year ago now I made myself a habit tracker that links to my goals but also helped me to habit stack in a way that I could optimise both my wellbeing and energy levels by prioritising self care.

Here are the 5 most impactful habits I've built:

1. Building routines: I've established morning and evening routines that help me get the best chance of regulating my sleep, as well as improve my overall health. This did take a little trial and error but I'm pretty happy with what I now have in place.
2. Daylight exposure: I try and expose myself to daylight for a minimum of 15 minutes as early in the day as possible (ideally combined with a walk). This isn't always easy with the UK weather but it makes a world of difference. Walks in nature in general are great for helping me recharge but the daylight itself helps my sleep cycle as well as providing a Vitamin D boost!
3. Protein intake: I confess that I am a comfort-eater by default and so when I'm stressed or overwhelmed my instinct is to reach for the chocolate. By making it a habit to consume 30g of protein minimum at breakfast, and making all my meals high protein it's helped me to make healthier food choices and avoid the spiral of bad eating contributing to how bad you're feeling.
4. Exercise: this could include, or be limited to, the walks in nature but I've been trying to schedule strength training, stretches and/ or reformer Pilates at least three times a week as this is once of the most powerful ways to reduce my anxiety that I've found. You probably all also know by now I'm a kizomba dancer and dancing at least weekly is a non-negotiable.
5. Gratitude: I'm not one for journalling but adding gratitude practice to the end of my bedtime routine has been a game changer in terms of my mindset (helping with purpose, motivation and managing stress). The last thing I do each night before I sleep is mentally list, and give gratitude for, everything I am thankful for that day. I visualise each item on my list and whilst some days it can be hard to think of even one or two items, even if it's my morning coffee I can always think of something.

If you'd like to use my tracker yourself you can find it here (it's called a time and energy tracker).

Please feel free to share this newsletter with anyone it may help. Thank you ??

Much love,

Sam

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EXCITING NEWS!

I've been invited to speak at egg 's Women on Top Summit, happening on 26th September at the Scottish Gas Murrayfield Stadium in Edinburgh. The theme of the summit, ‘Where Empowerment Meets Opportunity,’ promises a day filled with inspiration, growth, and unparalleled networking and I'm excited to be part of it.

You can find out more about it here .

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P.S.?Ways I can help you:

1. Download your FREE ebook, An Introvert's Guide to Escaping the 9 to 5 here to learn how to make money online, or build a side hustle, so that you can escape the 9 to 5.
2. Check out my digital products for introverts here . Some of them are FREE!
3. Sign up for my email newsletter for monthly inspiration here .
4. Book me for consultancy, training or a speaking opportunity here .
5. Follow me on TikTok to get inspiration on how to escape the 9-5 here .

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About Me

I'm Sam ? and I'm on a mission to change the workplace bias towards extroversion, to achieve greater, intersectional, inclusivity for introverts.

As well as help high achieving introverts to thrive without changing who they are.

Companies:

I offer consulting, training and coaching for DEI professionals, leaders/ managers and those involved in hiring.

I am also a keynote speaker.

p.s. I LOVE to travel ??

Introverts:

I can help you achieve your professional goals, feel confident in your introversion and be able to step into your power OR I can help you escape the 9-5 and achieve optimal wellbeing through financial freedom.

DM me for more information!