23 affirmations for burnout

written by Rachel Smith the founder of Give Yourself Kindness, who has worked with clinical psychologists, therapists and leading self-compassion experts from around the world to bring you the best tools to support self-compassion - helping you feel and sleep better.

You're not lazy for needing rest

If you're reading this, feeling exhausted. Maybe you're running on empty, pushing yourself to keep going, and feeling guilty whenever you try to rest. Let us help.

I want you to know something important: You're not lazy for needing rest. You're not falling behind by taking breaks.

'You're falling behind by taking breaks'

As Dr. Michelle Chung, a clinical psychologist, reminds us, "rest is not the enemy of success; it is its foundation."

Let's explore some affirmations that can help you during this time. These aren't just empty words - they're permission slips to take care of yourself and reminders that you're doing better than you think.

23 affirmations for burnout

Affirmations for when you're feeling guilty about resting

• I deserve to take breaks to care for my wellbeing
• Rest is not lazy - it's essential
• I don't need to earn rest to deserve it
• Taking care of myself helps me show up better tomorrow
• My worth isn't measured by my productivity

Affirmations for when you feel like you're falling behind

• My efforts today contribute to my success tomorrow
• I remind myself that there is always a new way to the same outcome
• I can't be perfect and I don't need to be
• My setbacks are setups for stronger comebacks
• I can take things one step at a time

'I remind myself that there is always a new way to the same outcome'

Affirmations for when you're overwhelmed

• I can use my breath as a tool to find calm
• This feeling won't last forever
• I can ask for help and know that this is not a weakness, but a strength
• I can pause and reset whenever I need to
• I am handling this the best I can

Affirmations for when you're doubting yourself

• I am worthy and capable
• My voice matters. My opinions matter. I matter
• I bring unique skills and perspectives to my work
• I am proud of the work I do and the impact I make
• I am always worthy of respect

Affirmations for when you need encouragement

• I can overcome obstacles and find creative solutions
• The challenges I face today make me stronger for tomorrow
• I embrace my journey, knowing every twist and turn helps me grow

A note about using these affirmations

You might be thinking "I don't have time for another self-care practice." I understand.

That's why these affirmations are designed to work in small moments - when you're waiting for your coffee to brew, sitting in traffic, or taking a bathroom break.

As Dr. Chung explains, "What if self-care didn't require a two-hour yoga class? What if self-care could be found and fully embraced in the tiniest moments?"

Try this 30-second practice now

1. Take a deep breath
2. Choose the affirmation that most speaks to your current feeling (it's okay if it feels a little awkward at first)
3. As you exhale, say it silently to yourself
4. Notice how your shoulders feel - can you let them drop just a little?

That's it. No special time needed. No perfect moment required.

3 more ways to weave affirmations into your day 

• Morning routine: Say your chosen affirmation while brushing your teeth or waiting for your shower to warm up
• Screen breaks: Use your affirmation in those tiny pauses when you're opening your computer or waiting for a page to load
• Transition moments: Have an affirmation card on a stand where you naturally see it as you go throughout your day (my favourite place is by my computer).

Remember - you're not failing by needing rest. You're human. Take a deep breath. You've got this.

Want to make affirmations easier?

Let our affirmation cards support you throughout your day, giving you gentle reminders exactly when you need them. Each card is designed to meet you where you are, making self-compassion feel natural and accessible.