As we embrace a new year, many South Africans find themselves grappling with burnout. The pressures of daily life - work commitments, family responsibilities and societal expectations - can take a heavy toll on our mental health.

In fact, a study by the South African Depression and Anxiety Group (SADAG) indicates that nearly 40% of South Africans experience significant levels of stress and burnout, making self-care not just a trend, but a necessity.

Understanding burnout

Burnout is more than just feeling tired; it’s a state of chronic stress that leads to emotional, physical and mental exhaustion. Often, it manifests in feelings of cynicism, detachment and a lack of accomplishment.

According to a survey conducted by the World Health Organization (WHO), burnout is increasingly recognised as a legitimate medical diagnosis.

Self-care is any activity that we do deliberately to take care of our mental, emotional and physical health.

When practised consistently, self-care can help alleviate the symptoms of burnout, improve overall well-being, and even enhance productivity.

A study published in the Journal of Occupational Health Psychology found that employees who engage in self-care practices report higher job satisfaction and lower levels of stress.

Given the alarming statistics on burnout, it’s essential to explore practical self-care strategies that resonate with South Africans.

According to the latest Gallup report, 36% of the South African workforce experience excessive daily stress and more than 71% are either disengaged or actively disengaged at work. Which makes self-care that much more important.

Recent Google Trends data highlights a rising interest in self-care solutions as we enter 2025. Searches for terms like “mindfulness apps“, ”stress relief techniques“ and ”mental health resources” have surged.

This reflects a growing awareness of the need to prioritise mental well-being, especially as we navigate the complexities of modern life.

Mindfulness and meditation apps

For those feeling overwhelmed, incorporating mindfulness and meditation into your daily routine can be transformative. Picture: Cottonbro studios/pexels

For those feeling overwhelmed, incorporating mindfulness and meditation into your daily routine can be transformative.

Here are some popular apps that can help manage mental health:

Headspace: This app offers guided meditations tailored to various needs, including stress relief and sleep improvement. Its user-friendly interface makes it accessible for beginners.

Calm: Known for its soothing soundscapes and sleep stories, Calm also features meditation sessions designed to reduce anxiety and enhance focus.

Insight timer: This free app provides a vast library of guided meditations, music tracks, and talks from mindfulness experts, making it a great resource for anyone looking to explore mindfulness without financial commitment.

Physical activity

Regular physical activity is one of the most effective ways to combat burnout. Exercise releases endorphins, the body’s natural feel-good chemicals.

Whether it’s a brisk walk in the park or joining a local yoga class, finding an activity you enjoy can significantly improve your mood and energy levels.

Routine is important

A structured daily routine can create a sense of stability and control, which is particularly beneficial during overwhelming times. Start your day with small rituals, such as a morning stretch or a healthy breakfast, to set a positive tone for the day.

Spend time outside

Spending time outdoors can rejuvenate your mind and body. Consider hiking or enjoying a sunset at the beach - simple activities that can have a profound impact on your mental health.

Read a book instead. Picture: Alina Vilchenko/pexels

Limit social media use

Setting boundaries around social media can help you reclaim your time and mental space. Consider designating specific times for checking your accounts or using apps that limit screen time.

Support system

Sharing your experiences with others who understand can provide comfort and validation. Support groups, whether in-person or online, can offer a safe space to discuss feelings of overwhelm and share coping strategies.

Self-care is not a one-size-fits-all solution; it’s a personal journey that requires exploration and commitment. As we step into 2025, let’s prioritise our mental health and incorporate self-care practices into our daily lives.