1-1-1: how to get out of the slump (again)

read about how I navigate periods of burnout and 'slump' with three easy steps.

Mar 25, 2025

march, 2025

edition 70.

my last mini 1 about the impact a low screen time has had on my life has gained some traction on substack which makes me smile. I used to dream of being a writer in any form: I gravitated towards fiction after being deeply entrenched into the 2014-dystopian tumblr era, then poetry as I transitioned to instagram as my primary social media, and now short essays and advice columns and the like here on substack. I never thought the decision to start writing on substack would result in a cozy feeling of joy I get every time I receive a substack notification but, in some way, it is healing the small child in me who thought she would grow up to be a writer.

in all honesty, everything about this edition feels like a little bit of a full circle. this advice column references one of my previous newsletter editions, f the slump era. ‘the slump era’ is a term I coined in an attempt to wrap my experience with deep depression into a little box with a dainty bow. I was a senior in college who had just lost my core friend group and I felt like I was drifting aimlessly, trying to savour “the best years of my life” but recognizing that this period was anything but that for me.

it’s crazy to look back and see all of these younger versions of me. it’s funny to see how every single decision and moment in my life has resulted in me here today, sitting at my dining table in the apartment in london I share with my sister, writing this newsletter. a nod to two of my younger selves.

finally, this edition is free but some of my editions will not be. if you find my writing valuable and you want to support my work, please consider becoming a paid subscriber — a monthly subscription is $6, around a price of a coffee. you’ll get access to all of my previous editions, free and paid.

you can expect one email from me every week containing:

one quote that has been inspiring me
one journal prompt
one piece of advice*

* = if you want to submit a question for my upcoming emails, you can find the form here.

podcast

there are tons of guest episodes on the podcast from 2024 that are worth checking out — listen to them here <3

one quote

“I mean this completely seriously but a cup of coffee can save your life a little, a shower can save your life a little, making your favourite meal can save your life a little.

little things actually add up to really big things in the long run if you let them.

the secret to surviving everyday is infusing a little bit of magic into the mundane.”

—dollettefemme via tumblr

one journal prompt

what areas of my life do I need to set better boundaries to protect my mental and emotional health?

one piece of advice

“Hi Katie, i probably reread your 'f the slump era' newsletter once every week. I'm going through a very long slump, probably a result of burnout and i think the worst part of it is the feeling of how it'll never get better. It makes me unable to even try to start taking small steps towards getting better or even to plan out, because it feels like it'll all fall apart and I'll come back to this state again. Did you also feel like this and if yes, how did you combat it?”

first of all, hearing that someone rereads one of my newsletters is such a wonderful feeling. not only does it make me feel acknowledged as a writer (like, I can’t believe something I wrote has a profound impact) but also seen as a fellow human. burnout can feel extremely overwhelming and isolating and knowing that someone relates can make all the difference.

it’s funny that you mention ‘f the slump era’ and burnout because that is exactly how I’ve been feeling for the past few weeks. ever since coming back from new york and running the half marathon (which, if you follow me on instagram, you know was a big thing for me), I’ve been burnt out. it’s manifested into a few things: lacking motivation and drive, feeling disconnected from reality, and simultaneously wanting to socially isolate while also craving social interaction.

coming back to yourself after a period of burnout can be extremely scary. for me, I feel like I’m toeing a line: I don’t want to push myself too hard too fast and burn out again, but at what point do I need to shake myself by the shoulders and do something?

stage I: recognition

this is the most fragile stage. this is the period of time where you recognize your body and your mind has been burnt out. in this stage, be gentle with yourself. go back to the basics. wash your face. shower. brush your teeth. make yourself meals, or get the least processed takeout option you can. maybe indulge yourself with a cup of tea or a new skincare product or a little lie in. do the bare minimum — at this stage, it is enough.

stage II: action

it’s important to let stage I ride its course. only you and stage I will know how long it needs to linger, and unfortunately, I find more success when I let it overstay its welcome.

now, turn any capacity and energy you have into pouring just a little more into your cup. what are those deadlines you’ve put off because it all seems like ‘too much,’ but they’re coming up dangerously fast? (for me, it’s booking international flights for a wedding I committed to going back in december).

I find it easier to find a ‘second brain’ to bounce ideas off of. I called my dad and went for a long walk while we problem-solved my flight situation together. not only did I get some light exercise and 45 minutes of fresh air, but I was able to untangle a big knot in my brain.

a note on this stage: I find having two big goals to be the most useful. anything more than that will overwhelm you, and anything less than that might trigger your brain to scream at you for not being useful. [once a goal is achieved, replace it with another achievable goal. I find having a short (<1 month) and a medium (1-3 months) term goal to be a good combination for me.]

stage III: prevention

now that you’ve successfully crawled back from burnout and have become a functioning human being again (yay!), here are some boundaries I’m putting in place for myself to prevent this from happening again (although it’s important to note that it is tough to prevent burnout altogether while living in our fast paced society):

schedule in downtime: I’m prioritizing screen free hobbies like knitting with an audiobook (as opposed to TV) or reading (does a kindle screen count?)
be mindful of how much you’re taking on at once: say no to activities that don’t align with your priorities
prioritize self care in whatever form: for me, it’s making sure I have a regular workout routine, I am keeping on top of laundry, and I minimize eating out
identify the source of burnout: is there a pattern or a season where this happens more than usual? for me, it seems to be around the end of march (my birthday, end of term, and I’ve been doing races around this time as well which means I hit a wall once they’re over)
reach out to your support system: keep at least one person in the loop about your stressors — this will make it easier to ask for support (if needed) when burnout inevitably happens again

sending love, from one slump era survivor to another xx

reading updates

currently reading: 24 hours in ancient china by yijie zhuang, maybe you should talk to someone by lori gottlieb, sunrise on the reaping by suzanne collins

finished this week:

the life impossible by matt haig

reading challenge: 10/50

if you want to keep up with my reading throughout the week, this is my goodreads :)

discount codes

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Runna: personalised running training plans — katieeu for 2 weeks free
lululemon: my current list of favourite things

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