Self-Care and Burnout

International Self-Care Day, recognized on July 24, reminds us that caring for ourselves is essential, not selfish. Self-care includes everyday choices that support our physical, emotional, and social needs, such as resting, eating regularly, setting boundaries, seeking support, and spending time with people who help us feel connected. These actions are not simply comforts or rewards; they help maintain the foundation we rely on to manage stress, meet responsibilities, and function effectively. 

The World Health Organization describes burnout as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed (World Health Organization, 2019). Common signs include exhaustion, growing negativity or emotional distance from work, and feeling less capable or effective in one’s role (Maslach & Leiter, 2016). Burnout often develops when demands continue to consume our energy while our opportunities for rest, safety, support, and recovery remain limited. 

Maslow’s hierarchy of needs helps explain why this imbalance can become so damaging over time. Maslow proposed that human needs build upon one another, beginning with physiological needs such as food, water, sleep, and shelter, followed by safety, belonging, self-esteem, and opportunities for growth and fulfilment (Maslow, 1943). Although people do not always move through these needs in a fixed order, the theory emphasizes that it is difficult to function at our best when our most basic needs are repeatedly neglected. 

For example, a person who is not sleeping enough may find it harder to concentrate, regulate emotions, or respond patiently to others. Someone who feels unsafe at work, unsupported by colleagues, or uncertain about their job may remain in a constant state of alertness, using emotional energy simply to make it through the day. A lack of belonging can create isolation, while repeated criticism, unrealistic expectations, or feeling ineffective may gradually weaken self-esteem. When several of these needs remain unmet at the same time, people may have fewer internal resources available for creativity, motivation, compassion, and personal growth. 

This is where Maslow’s hierarchy connects directly to burnout. Chronic stress does not only make us busy; it can slowly erode the needs that support our well-being. Long working hours may interfere with sleep and regular meals, unhealthy environments may undermine safety, excessive demands may leave little time for relationships, and repeated pressure may cause people to question their competence or worth. As these foundations become less stable, even ordinary responsibilities can begin to feel overwhelming because the person is trying to perform without enough rest, security, connection, or confidence. 

Self-care can help protect and restore these foundations. Eating, sleeping, and taking breaks support physiological needs, while boundaries and predictable routines can strengthen a sense of safety and control. Reaching out to friends, family members, coworkers, or professionals can support belonging, and recognizing effort rather than demanding perfection can protect self-esteem. In this sense, self-care is not separate from productivity or caring for others; it helps create the conditions that make both possible. 

The instruction to put on your own oxygen mask before helping someone else offers a useful reminder. When our own needs are continually ignored, we may eventually become too exhausted, detached, or overwhelmed to offer others the patience and support we want to provide. We cannot continuously set ourselves on fire to keep others warm without eventually having nothing left to give. 

Self-care may involve: 

● Resting before reaching complete exhaustion. 

● Eating regularly during demanding or stressful days. 

● Setting a boundary when too much is being asked of you. 

● Reaching out for support rather than carrying everything alone. 

● Accepting that doing your best does not require being perfect. 

Self-care cannot remove every responsibility, and burnout should not be treated as an individual failure. Workplaces also have a responsibility to address excessive workloads, inadequate support, unclear expectations, limited control, and other conditions that prevent employees from meeting their basic needs. However, recognizing our needs can help us notice when stress is becoming unsustainable and when rest, support, boundaries, or larger changes may be necessary. 

This International Self-Care Day, remember that caring for yourself is not abandoning others. Meeting your own needs helps preserve the energy, stability, and compassion required to continue showing up for the people and responsibilities that matter to you. You do not need to earn rest by reaching complete exhaustion, because your needs matter simply because you are human. 

References 

Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111. https://doi.org/10.1002/wps.20311

Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4), 370–396. https://doi.org/10.1037/h0054346

World Health Organization. (2019, May 28). Burn-out an “occupational phenomenon”: International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases

— Noah D. Gubert