Beyond Burnout: My Journey to Recovery Through Singing, Prayer, Resting and Walking

Introduction

Burnout is a state that many of us may experience at some point in our lives, often manifesting as emotional, physical, and mental exhaustion caused by prolonged stress. It can make everyday tasks feel insurmountable and drain the joy from activities we once loved. My personal journey through burnout was challenging, yet transformative, leading me to discover a deeper understanding of self-care and spiritual renewal.

The Onset of Burnout

As the days passed, the once-familiar routines started feeling like burdens. Each task seemed to require an immense amount of effort, draining what little energy I had left. Simple decisions became overwhelming, and I found myself withdrawing from activities I once enjoyed. Even spending time with loved ones felt like a chore, as I struggled to muster the enthusiasm to engage fully.

Despite my best efforts to push through, the signs of burnout were impossible to ignore. I realized that I needed to take action before things spiraled further out of control. So, I sought guidance and support from trusted friends and family members, opening up about what I was experiencing. Their empathy and encouragement gave me the strength to seek professional help.

With the support of a counselor, I began to unpack the underlying causes of my burnout. Together, we identified areas of my life where I could make meaningful changes to alleviate the pressure. I learned to set realistic boundaries, prioritize self-care, and delegate tasks when necessary. Implementing these strategies wasn't easy, but with time and practice, I started to regain a sense of balance and purpose.

Additionally, I made a conscious effort to incorporate activities that nourished my soul, whether it was spending time in nature, practicing mindfulness, or pursuing creative hobbies. These moments of respite allowed me to recharge and reconnect with what truly mattered to me.

Through this journey, I realized that burnout is not a sign of weakness but rather a signal that something in our lives needs attention. By acknowledging my limitations and seeking support, I was able to navigate through the storm and emerge stronger on the other side.

Singing: Your Ticket to Stress Relief and Joy

Let's talk about the awesome power of singing! It's not just about singing out loud; it's about finding your happy place and letting that help you . Research shows that singing isn't just fun—it's like a natural mood booster, helping you kick stress to the curb and feel better overall.

If you're feeling drained, stressed, and just downright bleh, singing can definitely help you. When you sing, your body releases feel-good hormones like endorphins and oxytocin, which are your feel good hormones. Plus, singing in a group can make you feel connected and part of something bigger than yourself, which is seriously awesome for your mental health.

For me, singing became my daily dose of self-care. it was like hitting the reset button on my mood. And getting involved in community choirs? That was like finding my tribe—the people who got me and lifted me up when I needed it most.

Bottom line: singing isn't just about hitting the right notes; it's about finding your inner joy and letting it shine. So, next time you're feeling stressed or down, crank up the music and let your voice be heard. After all, who needs therapy when you've got a killer playlist?

1. Relieves stress

Singing appears to be a stress-reliever. A 2017 study measured the amount of cortisol , the stress hormone, in participant’s saliva before and after they sang.

Researchers in that study found that the amount of cortisol was lower after singing, an indication that people felt more relaxed after they’d belted out a tune.

They also found singing reduces stress levels whether the participants were singing in a group or by themselves.

There’s a small catch, though: Cortisol only goes down if you’re singing in a place that doesn’t make you anxious. A similar 2015 study tested salivary cortisol levels after a singing performance, finding that cortisol levels went up in this scenario.

2. Stimulates the immune response

There’s some evidence that singing may boost your immine system and help you fight off illnesses.

A 2004 studyTrusted Source compared the effects of singing with the effects of simply listening to music. In two separate sessions, research subjects either sang or listened to music.

Those who sang showed higher levels of immunoglobulin A, an antibody your body secretes to help you fend off infections. Listening to music (without singing along) reduced stress hormones but didn’t stimulate the body’s immune system.

3. Improves lung function

Because singing involves deep breathing and the controlled use of muscles in the respiratory system, it may be beneficial for certain lung and breathing conditions.

Studies have shown that the breathing techniques used with singing may offer benefits for people with the following conditions: COPD, asthma, cystic fibrosis, cancer and many other diseases

While singing doesn’t treat or cure any of these conditions, you may benefit from gaining strength in your respiratory muscles.

Singing also increases the amount of oxygen in your blood, researchshows. In addition to the pulmonary benefits, singers also experience improved mood and a greater sense of social connection.

4. Develops a sense of belonging and connection

When you sing together with others, you’re likely to feel the same kind of camaraderie and bonding that players on sports teams experience.

In one 2014 studyTrusted Source involving 11,258 schoolchildren, researchers found that children in a singing and musical engagement program developed a strong sense of community and social inclusion.

In a 2016 study involving 375 adult participants, researchers found that people who sang together in a group reported a higher sense of wellbeing and meaningful connection than people who sang solo.

One of the neurochemicals released when people feel bonded together is oxytocin also known as the love hormone.

Spontaneous, improvised singing causes your body to release this feel-good hormone, which may help give you a heightened sense of connectedness and inclusion.

7.Helps with grief

Singing in a group doesn’t just help you with physical pain; it may also help with the emotional pain you feel after you’ve lost someone you love.

In a 2019 study conducted among people dealing with grief, researchers found that for those who sang in a choir, depression symptoms didn’t get worse over time and their sense of wellbeing remained stable.

In fact, the choir singers felt a gradual improvement in their self-esteem during and after the 12-week study. Those in the control group who didn’t participate in the singing intervention didn’t report this benefit.

Researchers concluded that group singing may be a good option for people who need additional support during a time of grief.

8. Improves mental health and mood

A 2018 study done in the United Kingdom evaluated 20 people in a singing program known as The Sing Your Heart Out project. The participants included people with mental health conditions, as well as the general public.

Researchers found that the participants reported improvements in their mental health, mood, sense of well-being, and feeling of belonging as a result of these singing workshops.

This list is a not exhaustive but I’m hoping you get the picture and can be convinced that this simple thing can help you without spending a lot of time doing something to improve yourself If you have to sing all day long on a bad day how great would that be? Try it and see for yourself 🙂

Prayer as a Foundation

Finding Peace Through Prayer: My Journey to Mental Wellness

Let me tell you about the power of prayer in my journey to healing. When life felt like a rollercoaster, with ups and downs hitting me left and right, prayer became my anchor. It was the one thing that remained constant, offering me a sense of stability when everything else seemed to be crumbling around me.

There is actual science behind the benefits of prayer for mental health. Studies by Koenig (2012) have shown that prayer can work wonders when it comes to reducing anxiety and depression, and helping cope with stress. And let me tell you, I experienced those benefits firsthand.

Through prayer we feel Gods gracious presence and His Holy Spirit—a force of love and compassion that was always there, ready to lift me up when I needed it most. It wasn't about asking for miracles or quick fixes; it was about finding solace in the midst of chaos and trusting that everything would work out in the end.

But prayer wasn't just a band-aid for my problems; it was a catalyst for transformation. As I opened my heart before God, Suddenly, the challenges I faced didn't seem so insurmountable anymore; I had a newfound sense of purpose and clarity that propelled me forward. He was greater than my biggest fear and anxiety.

Prayer became my sanctuary—a sacred space where I could find peace and presence amidst the noise of everyday life. It wasn't always easy, and there were times when I struggled to quiet my mind and truly connect with the Lord. I discovered that prayer wasn't about getting it right; it was about showing up with an open heart and a willingness to listen.

5 Benefits of Prayer

1. Prayer changes our focus. 

It’s easy to get caught up in the circumstances going on around us, good or bad. Praying directs our focus away from here on earth to God in heaven.

Colossians 3:2:

"Set your affection on things above, not on things on the earth."

Hebrews 12:2:

"Looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God."

2. Prayer brings us closer to God.

Because prayer is communicating with God, it helps us build our relationship with him. It’s one of the many ways we can get to see who He is and also experience who He is

James 4:8:

"Draw nigh to God, and he will draw nigh to you. Cleanse your hands, ye sinners; and purify your hearts, ye double minded."

Psalm 145:18:

"The LORD is nigh unto all them that call upon him, to all that call upon him in truth."

3. Prayer ushers us into God’s presence. 

In the Old Testament, people needed the priests or prophets to talk to God for them. But when Jesus died, the veil in the temple was torn in two, opening the way for us to talk to God ourselves.

Matthew 27:51:

"And, behold, the veil of the temple was rent in twain from the top to the bottom; and the earth did quake, and the rocks rent;"

Hebrews 4:16:

"Let us therefore come boldly unto the throne of grace, that we may obtain mercy, and find grace to help in time of need."

4. Prayer is a way to help others. 

There are two ways this is true. One is praying with someone and the other is praying for someone. One is done in person (or over the phone), while the other is done in your private time.

Pray for one another, that you may be healed

5. Prayer helps calm us. 

The world is full of things that can create anxiety within us and prayer can restore our peace

1 Peter 5:7:

"Casting all your care upon him; for he careth for you."

Philippians 4:6-7:

"Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus."

6. Prayer brings about change. 

The familiar phrase prayer changes things is true. Sometimes the things that change are circumstances, while other times we are the thing that prayer changes. God promises to hear the Prayer of the needy when they cry `

The prayer of a righteous person is powerful and effective. Elijah was a human being, even as we are. He prayed earnestly that it would not rain, and it did not rain on the land for three and a half years. Again he prayed, and the heavens gave rain, and the earth produced its crops

"Ezekiel 36:26 (KJV): A new heart also will I give you, and a new spirit will I put within you: and I will take away the stony heart out of your flesh, and I will give you an heart of flesh."

And the List Goes On and On

The benefits of prayer can’t be exhausted. Prayer helps us find direction in life. It can prevent us from making wrong decisions and falling into sin. Through it, we can learn to submit to Gods will

Prayer helps us receive forgiveness and love. It also helps us love our enemies as we understand how we were once God’s enemy but, through Jesus, we are friends and heirs.

The Importance of Rest

The Art of Rest: How I Found Healing in Taking a Break

Let's talk about rest, my friend. It's not just about lounging on the couch or taking a nap; it's about giving your body and mind the break they deserve. I used to think that resting meant I was being lazy or unproductive. Boy, was I wrong! Turns out, rest is actually a super important part of staying healthy and happy.

I stumbled upon some research by Walker (2017) that totally blew my mind. It turns out that restorative practices like sleep and relaxation can do wonders for your body and mind. They can help lower cortisol levels (that stress hormone that likes to wreak havoc), boost your brainpower, and even improve your overall health. Who knew that kicking back and taking it easy could be so beneficial?

So, armed with this newfound knowledge, I decided to make rest a priority in my life. I started by establishing a bedtime routine: Lights out, electronics off, and cozying up with a good book became my nightly ritual. And let me tell you, the difference it made was like night and day.

But rest wasn't just about hitting the hay; it was also about finding moments of stillness and quiet in my day-to-day life. Whether it was sipping a cup of tea on the porch or taking a leisurely stroll in my backyard, I made it a point to carve out time for relaxation. Those little moments of peace were like little nuggets of gold in my hectic schedule.

Of course, learning to rest effectively wasn't always easy. Old habits die hard, and it took some serious effort to break free from the constant hustle and bustle of modern life. But with time and practice, I discovered that rest wasn't a sign of weakness; it was a necessary part of the healing process.

So, if you're feeling burnt out or overwhelmed, I encourage you to give yourself permission to rest. It's not selfish; it's self-care. Take a cue from nature and allow yourself to ebb and flow, to recharge and rejuvenate. Trust me, your body and mind will thank you for it.

Rediscovering the World Through Walking

Walking became more than just physical exercise; it was a way to reconnect with the world around me. Each step was a meditation, an opportunity to observe and appreciate the simpler aspects of life that I had overlooked before— the texture of the pavement, the rustling of leaves, and the rhythmic pattern of my own breathing. Walking not only improves physical health but also contributes to psychological well-being by increasing serotonin levels and reducing symptoms of depression (Robertson et al., 2012).

Conclusion

Recovering from burnout required me to reassess my priorities and embrace practices that nurtured my whole being. Singing, prayer, resting, and walking were not just activities but lifelines that guided me back to health. They helped me to rediscover the joy in the everyday and the importance of caring for my spiritual, mental, and physical health.

Through sharing my story, I hope to inspire others who may be experiencing similar challenges. Burnout is not an end but a beginning, a chance to reset and rediscover oneself. Embrace this journey with open arms and a willing heart, and you will find your way back to a life filled with meaning and joy.