Dr. Sola Togun-Butler

Dr. Sola Togun-Butler The burnout solution that utilizes effective self-care techniques

We've been sold a lie about rest.That it looks like a face mask and a glass of wine. That if you just book a massage or ...
06/08/2026

We've been sold a lie about rest.

That it looks like a face mask and a glass of wine. That if you just book a massage or take a long bath, you'll feel better. And maybe you do, for a little while. But then Monday comes and you're right back where you started.

Real rest is not always pretty or Instagram worthy.

Sometimes rest is saying no to something you don't have the energy for. Sometimes it's asking someone to help you instead of handling it alone. Sometimes it's sitting in a room, virtual or otherwise, with a group of women who understand exactly what you're carrying, and just letting them hold that with you for a while.

That last one changed everything for me.
There is something that happens when you stop performing strength and just let yourself be seen. Your nervous system finally exhales. That is rest. Deep, actual rest.

This is exactly why I created the Virtual Burnout Support Group. Not to give you another thing to do or another habit to build. Just a space where you don't have to hold it all together for once.

Nobody talks about the burnout that looks fine on the outside.The kind where you're still showing up to work, still taki...
06/01/2026

Nobody talks about the burnout that looks fine on the outside.

The kind where you're still showing up to work, still taking care of everyone, still answering messages, but inside something has quietly gone flat. You can't explain it. You just know something is off and has been for a while.

That's what we're talking about this month.

June on this page is dedicated to burnout in women. What it really feels like. Why it doesn't always look the way people expect. Why sleep and holidays don't always fix it. And what it actually looks like to start feeling like yourself again.

No quick fixes. No performance. Just honest conversations and a community of women who get it.

If you've been holding a lot lately, this month is for you. Save this post, share it with someone who needs to hear this.

Welcome to June.

I’ve seen the same pattern in so many women who feel burnt out. It starts slow, then it becomes a lot, and before you kn...
05/29/2026

I’ve seen the same pattern in so many women who feel burnt out. It starts slow, then it becomes a lot, and before you know it your body is carrying more than you realize.

If this sounds like you, you’re not alone.
You can get support, rest and clarity again.

The Virtual Burnout Support Group is here for you.

I’m excited to share that my article, “Practical Ways to Protect Your Mental Health Daily,” was recently published in Bu...
05/26/2026

I’m excited to share that my article, “Practical Ways to Protect Your Mental Health Daily,” was recently published in Business Trendsetters Magazine!

In the article, I discuss simple yet effective strategies that individuals can incorporate into their daily lives to support their mental and emotional well-being. In a world where stress, burnout, and constant demands can easily overwhelm us, it is important to prioritize habits that nurture our mental health consistently and intentionally.

I invite you to check out the article on page 27 and share your thoughts. I hope it encourages you to take meaningful steps toward protecting your peace, setting healthy boundaries, and caring for yourself daily.

Here is the link: https://www.thebusinesstrendsetters.com/the-trendsetters/may-visionary-leaders-special/

Burnout happens when your body stays in survival mode for too long. Pressure keeps your system tense and wired, even whe...
05/22/2026

Burnout happens when your body stays in survival mode for too long.

Pressure keeps your system tense and wired, even when you’re exhausted.
Joy does the opposite. It gives your nervous system tiny pockets of safety, calm and relief.

Choose one small moment of joy today. A laugh, a pause, a song you love.
These little signals help your body remember it’s allowed to rest.

05/18/2026

A new week is here, and honestly… you don’t have to do anything dramatic to make it a good one.
Just start with small steps each day.

The tiny choices that feel gentle.
The moments where you pause, breathe, and choose what supports you.
The little habits that quietly build a life that feels lighter.

You don’t need a full reset. You just need direction and consistency, one small step at a time.

Here’s to a steady, kind, doable week ahead.

Burnout doesn’t only affect you. It also shows up in how you connect with the people you love.You might notice yourself ...
05/15/2026

Burnout doesn’t only affect you. It also shows up in how you connect with the people you love.

You might notice yourself pulling back a little, getting irritated faster, or feeling emotionally far away even when you care deeply. It’s not a lack of love. It’s what happens when your energy has been stretched for too long.

You’re not failing your relationships. You’re running on empty.

Refilling your energy is part of showing up fully again, for yourself and for the people who matter to you.

Burnout isn’t just being tired.It’s the kind of heaviness that follows you even after a full night’s sleep. It shows up ...
05/11/2026

Burnout isn’t just being tired.

It’s the kind of heaviness that follows you even after a full night’s sleep. It shows up in your mood, your focus, your patience, your body. It makes small tasks feel huge and rest feel… not quite enough.

If you’ve been wondering why you can’t “bounce back,” it might be burnout asking for attention, not more willpower.

If you want space to understand what you’re feeling and get support that actually helps, the Virtual Burnout Support Group is here for you.

If you’ve been calling yourself “lazy,” look a little closer.Emotional exhaustion can make simple things feel heavy and ...
05/08/2026

If you’ve been calling yourself “lazy,” look a little closer.
Emotional exhaustion can make simple things feel heavy and drain your energy in ways that don’t look obvious from the outside.

You’re not unmotivated.
You’re overwhelmed.

If this feels familiar, the Virtual Burnout Support Group is a soft place to get support and breathe again.

Being understood is its own kind of medicine.There’s a calm that settles over you when someone truly gets what you’re tr...
05/04/2026

Being understood is its own kind of medicine.

There’s a calm that settles over you when someone truly gets what you’re trying to say.
No judgment. No confusion. No fixing.
Just presence.
Just understanding.

In moments like that, your body relaxes.
Your mind slows down.
Your heart feels a little less guarded.

It’s a reminder that connection heals in ways silence never can.

If you’ve been craving a space where you don’t have to over explain yourself, the Virtual Burnout Support Group was created with you in mind.

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Albany, NY
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