Whether work or life-related, stress interferes with our well-being. Feeling overworked or stretched thin—especially over long periods of time—will make anyone feel exhausted, even unhappy. It doesn’t take long before motivation suffers as a result.
That feeling is known as burnout, and in our fast-paced, achievement-driven world, it has become all too common. For many of us, burnout is a chronic state, leaving us feeling disengaged, disconnected, and unmotivated every day.
Let’s talk about how to recover from burnout with simple steps you can take right now to feel better and get back on track. One step at a time!
What Exactly is Burnout?
Burnout is a state of mental, physical, or emotional exhaustion brought on by prolonged or intense stress. It can manifest in a multitude of ways, including chronic fatigue, irritability, lack of motivation, brain fog, decreased productivity, headaches, insomnia, and feelings of helplessness. People affected by burnout tend to experience multiple symptoms at one time.
Symptoms of Burnout
Emotional Symptoms
- Feeling drained, depleted, or overwhelmed
- Irritable
- Depleted
- Mood swings
- Increased risk of depression or anxiety
Physical Symptoms
- Headaches
- Insomnia
- Chronic fatigue
- Muscle aches
- Substance abuse issues
- Gastrointestinal issues
- Weakened immune system
Mental Symptoms
- Brain fog
- Decreased productivity
- Less or lack of motivation
- Reduced productivity or performance
- Less concentration or focus
- Difficulty making decisions
- Memory problems
Why is Burnout So Common Now?
Burnout is becoming increasingly prevalent due to lessened work-life balance, the expectation of being “on” or reachable all the time due to technology, large workloads, and inadequate recognition. These issues are often exacerbated by economic uncertainty and instability—namely, having difficulty making ends meet despite working demanding jobs.
How to Recover From Burnout: 8 Easy Steps
Recovering from burnout is not a linear process; it’s more like a winding path with ups and downs. Try out these 8 simple ways to get back on track and feel better.
1. Acknowledge Your Feelings
The first step of recovering from burnout is to acknowledge your feelings. It’s okay to feel overwhelmed, frustrated, or even sad. Allow yourself to sit with those emotions without judgment. Instead of pushing them away, embrace them and understand that they are valid responses to your situation. Acknowledgment opens the door to self-compassion.
2. Identify What You Can Control
Amid burnout, it’s easy to feel powerless. Identifying areas of your life where you have control helps reclaim some power. This may mean assessing your commitments and determining what truly matters to you. Consider prioritizing based on your values and what brings you joy. In regaining control, you can better let go of what doesn’t serve you, at least for now.
3. Prioritize Self-Care
Take time for self-care activities that nourish your mind, body, and soul. Whether indulging in a good meal, taking a long shower, reading a good book, or spending time in nature, let your body tell you what it needs. Each day, do at least one thing for your body, one for your mind, and one for your soul. This can be going for a walk (body), watching a good show (mind), or engaging in a hobby you love (soul).
Self-care should become a non-negotiable in your routine, whatever that looks like for you.
4. Practice Mindfulness
When talking about how to recover from burnout, mindfulness is one of the best practices. To do it, you take time to be fully present, observing your thoughts and feelings without attachment. Simple practices like deep breathing, meditation, or even walking outside will help you reconnect with yourself and cultivate a sense of calm. It was during these moments of mindfulness that you can begin to let go of the chaos around you and process it.
4. Seek Support
Talk to supportive friends, family, or a therapist about your feelings of burnout. Chances are, at least one of them can relate either now or in the past, and they just might have helpful advice for you.
If not, having a strong support system and a listening ear is therapeutic in its own right. Sharing your struggles allows you to release some of the weight and opens you up to be seen, understood, and supported by others.
5. Set Boundaries
Learning how to say “no” will become one of the most liberating feelings in your journey. You don’t have to please everyone or meet every demand. Setting boundaries allows you to protect your time and energy, reinstating balance. Clearly communicate your limits, both at work and in your personal life, and watch as this shift reduces your stress and empowers you to focus on what truly matters.
6. Reconnect with Your Passions
Burnout often results in losing touch with our passions. Take time to reconnect with what brings you joy outside of work. Engaging in hobbies, whether it’s painting, writing, biking, or playing a sport, will reignite your spark and remind you that life can be fun and exciting again.
7. Cultivate Gratitude
Practicing gratitude will help shift your focus away from what you don’t yet have to what you have and enjoy. Make it a point to reflect daily on at least three things you’re grateful for, no matter how small—a roof over your head, air in your lungs, a pet, your ability to make money through your job.
This practice will help you shift your mindset toward a more positive one, appreciating the abundance that you already have in your life. Gratitude is a powerful antidote to the negativity that takes root when experiencing burnout.
8. Embrace the Journey
Burnout recovery is a process, not a quick fix. There will be days when you feel rejuvenated and others when you struggle. Be gentle with yourself, take one step at a time, and celebrate your progress along the way. There is no need to be perfect or to hold yourself to unrealistic expectations. Your healing comes from safety in being vulnerable, making mistakes, and taking accountability.
Put one foot in front of the other each day, and remember to remind yourself you are doing a great job—even when you stumble (because we all do!).
What Does Burnout Recovery Look Like for You?
As we learn how to recover from burnout, we’re often met with feelings of “What’s wrong with me?” or “Why won’t this just end?”
Remember, recovering from burnout is a marathon, not a sprint, to put it in a cliché. Your ability to recover rests on your—well, rest! Indulge in what makes you happy, give yourself time and space to breathe, and lean on supportive others wherever you can. Your health always comes first, above work and all other obligations.
Tell us in the comments what your experience with burnout was like, and what has or is working for you to recover!