13 Ways You Can Recover from Career or Lifestyle Burnout | Leave a comment

Have you ever felt so drained by your job or way of life that even the most mundane tasks feel overwhelming?

Not to mention waking up already tired, struggling to concentrate, and feeling like you may never feel motivated or passionate again?

Burnout can sneak up on anyone, even the most motivated and passionate of us. Without warning, burnout can turn motivation into exhaustion, joy into apathy.

The good news is: you can recover from burnout, and importantly, there are actionable, proven steps you can take to regain your energy, passion and balance.

Whether you are burned out from your job, your way of life, or both, these 13 strategies will help you to recover from burnout and feel like yourself again.

Why It’s Important to Fight Burnout

Burnout is not just feeling tired or stressed—burnout is an emotional, physical, and mental exhaustion related to prolonged stress, often related to work or a life full of demands.

If burnout goes untreated, it can lead to physical and mental health problems, relationship problems, and a sense of purposelessness or unfulfillment. Research has indicated that burnout is related to an increased risk of depression, anxiety, heart disease, and even lower immune responses. Burnout also inhibits self-esteem, and may lead to feeling disconnected from the things you care about the most. Taking action on your burnout is worthwhile because it can help you:

• Refresh and restore your energy and motivation
• Rebuild your self-worth and confidence
• Protect your physical and mental health over the long term
• Regain agency in your life and career
• Re-establish your values and passions

Using the following strategies you will find yourself able to break the cycle of burnout and create a healthy, sustainable way of living.

1. Recognize and Accept Your Burnout

The first step in recovering from burnout is to recognize and accept that you are experiencing it. Many people try to power through, underestimate their feelings, and blame themselves for not “sucking it up.” However, denying or ignoring your burnout for too long will only worsen it, consequently delaying the recovery process.

Action Steps:

• Think honestly about your feelings, your levels of energy, your recent behaviors, and your motivations. Do you recognize some patterns like fatigue, irritability, cynicism and/or disinterest in things you once liked to do?
• Talk about what you are experiencing with someone you trust—a friend, partner, mentor or therapist. Sometimes simply giving voice to your struggle can provide a sense of relief and validation.
• Remind yourself that burnout is a normal, human response to stress overload and is not reflective of weakness or failure.

Example: Journal your daily level of mood and energy for a week. During the week, note the days or periods when you felt most disengaged or depleted with your professional identity. Acceptance of what you are feeling is the first step to recovery. If you have trouble accepting you are burned out, be reminded that burnout can happen to the best of performers and high achievers.

2. Define Your Boundaries

Burnout is typically a reaction to saying “yes” too often, taking on responsibilities that you do not want to, or lacking time for self-care. Boundaries will be key to protecting your time and energy.

Action Steps:

• Identify who, what, and when you are most depleted. Consider the biggest sources of energy drain and obligations you commit to—whether a certain type of work item, social obligation, or family obligation.
• Practice saying, “No” to what does not fit your priorities. You might say, “I’d love to, but I am at capacity right now.” Or, “I need to prioritize my self-care.”
• Set clear work times and hold yourself to that time. Shut off work email and notifications and do not allow interruptions after work hours. If your employer has the expectation of being “always on”, then take the time to sit down with your manager and directly discuss your boundaries and limits.
• Use technology as a boundary system—auto replies, do not disturb modes, automatic scheduling tools that take away and reserve personal time for you.

Example: If colleagues expect you to respond to emails late into the evening, set up an auto reply noting your work hours and hold that time as sacred. If family members expect to request your help when you are working, inform them of non-negotiables you are not available to support.

3. Get Rest and Sleep

Chronic fatigue can be both a symptom and a cause of burnout. Sleep is essential for emotional flexibility, brain processing, and physical recovery.

Action Steps:

• Regulate your sleep by defining a bedtime and wake time and try to stick to those times, every day of the week. Even if the weekends are inconsistent, it is worth considering regulating sleep by your circadian cycle, when possible, to maintain better sleep health.
• Create a relaxing bedtime ritual—perhaps dim or turn off the lights, read a book, do some light stretching, or meditate to cue your body that it is time to relax.
• Limit caffeine after 2 p.m. and avoid screens (TV, phone, computer) at least 30 minutes before bed.
• If you have sleep troubles, consider a white noise machine, blackout curtains, and avoid heavy meals in the hours leading to and including bedtime.

Example: Try getting into bed 30 minutes earlier for a week, and notice how you feel—mood, patience, focus—after one extra half hour of sleep. If you wake up in the middle of the night and you start to think and feel just a little anxious, write those things down on a piece of paper, so you can revisit them tomorrow.

4. Reconnect with Things You Enjoy Doing

Burnout definitely makes life feel miserable. Reconnecting with things you love to do can help rekindle your joy and help you find yourself outside of your job responsibilities.

Action Steps:

• Make a list of all the things you used to do that you loved, even if they don’t seem exciting currently. Hobbies, art, sports, social events, etc.
• Book each week to do one of them, even if it is only for ten or fifteen minutes. It can feel overwhelming to think about doing anything again, so focus on really small, pressure-free steps.
• You may not get super pumped about doing something at first—don’t beat yourself up. Sometimes it can be a slight reminder until you really get back to things you used to love.

Example: If you loved painting, gardening, or hiking, carve out some time on a Sunday afternoon, even if it is only small, to pop the top off the paint, or stick your hand in the dirt, or get back on the trail. If you enjoyed music, even just a few minutes a day with the music you love or trying out an instrument may help.

5. Seek Social Support

Often, burnout leaves us feeling even more isolated, but connection can help bring about healing. Reaching out to others—friends, family or support groups—can provide motivation, perspective, and a sense of being in community.

Action Steps:

• Call a friend or message a friend and talk about how you are feeling. You may be surprised how the phone call or touching base for ten or fifteen minutes can lift your spirits.
• Join a local or online support group for people recovering from burnout, stress or challenges. Often you will find you are not alone and part of the process of healing is to hear other people’s stories, that you can relate to, to normalize your own experience and find hope.
• Ask for help with what you are feeling overwhelmed by. This could be with caring for kids, chores or work related projects.
• Put regular check-ins with people that support you, whether this is through a texting relationship or to just say hi over coffee.

Example: Arrange a coffee date with a friend and be open with them about all your struggles, or participate in an online forum where you can share and receive advice. If you want to keep your struggles under wraps you can search for support groups or helplines that can allow you to remain anonymous.

6. Re-assess and Evaluate Your Workload and Responsibilities

Often, burnout is simply about doing too much or our own sense of overwhelm by work that may feel unmanageable. It is helpful to take time to reflect and recalibrate regularly.

Action Steps:

• Write a list of everything you are currently responsible for in your work and home life. Determine what can be delegated, postponed, or eliminated. Challenge yourself: What needs to be done? What can wait? What can someone else do?
• Talk to your manager, colleagues, or family members about your workload. Be honest about what you can realistically accomplish and ask for help prioritizing tasks or redistributing work.
• You can also use something like the Eisenhower Matrix to help clarify which tasks you should do now, do later, and if they are even necessary for you to do.

Example: When overwhelmed with projects at work, ask your supervisor to help prioritize or redistribute what is being asked of you. When feeling overwhelmed at home, ask family members to share chores or ask for help searching for grocery delivery options.

7. Be Mindful, Practice Stress Reduction Strategies

Mindfulness can help you recognize the triggers of your stress and provide you with the ability to respond with less emotional distress. Engaging in mindfulness practice will help you to reduce overall anxiety, focus better, and increase your resilience.

Action Steps:

• Start with a guided meditation app (e.g. Headspace, Calm) for short 5 to 10-minute daily meditation sessions. Even a few minutes can be impactful.
• Practice deep breathing exercises to help you cope with times of overwhelm. You can try the 4-7-8 technique: breathe in for 4 seconds, hold your breath for 7 seconds, and breathe out for 8 seconds.
• Gentle movement like walking, yoga, tai chi, etc. can have positive impacts on your mind so try creating a routine.
• Grounding techniques can also help bring you to the present moment, such as focusing on your five senses.

Example: Try spending five minutes in meditation during your morning routine, or listen to a five or ten minute guided meditation at night. During the day, if you notice any tension, press pause and take three slow deep breaths.

8. Feed Your Body Healthy Food

Nutrition is implicated in how you feel physically and emotionally. Healthy eating can be a very powerful support tool for your body’s recovery from burnout and can help to regulate your mood.

Action Steps:

• Eat regularly with balanced meals including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Avoid heavy and excessive caffeine, sugar, and processed foods which may contribute to energy crashes and mood instability.
• Drink water throughout the day to stay hydrated. Dehydration may heighten fatigue and irritability.
• If you’re too overwhelmed to plan meals each week, prepare a few simple and nourishing meals to minimize mental fatigue when choosing meals.

Example: You can prep enough snacks and lunches for the week to include cut veggies, nuts, and fruits. If you have no energy to cook, you can use a healthy meal subscription service or you could also try batch-cooking on the weekends.

9. Move Your Body Consistently

Movement and exercise are proven strategies to enhance mood, relieve stress, and to promote recovery from burnout. You do not need to use hard and strenuous workouts, but some gentle movement can impact your physical and mental health.

Action Steps:

• Aim to move your body for at least 20-30 minutes on most days. This can be easy like walking, cycling, playing a sport, dancing, gentle stretching and still have benefits.
• Choose movements that you enjoy. If you don’t like the gym, get outside and walk, dance at home or practice gentle yoga.
• Listen to your body and do not push yourself too much. The goal is to feel better, not to overexert or perform as you would in competition.
• Use movement as an opportunity to break up your day and refresh your mind.

Example: Take a quick ten-minute walk on your lunch break, or do a gentle yoga session after a long day to help relieve tension from the day. If you work from home, set a timer on your phone or computer to get up and stand or stretch every hour.

10. Take Breaks and Your Vacation Days

If you are constantly working and not taking breaks, you will burnout much quicker. Short and long breaks are vital for recovery and recovery is essential to stay productive and focused.

Action Steps:

• Schedule short breaks (ex: 10 minutes) during your workday where you are up and away from your desk. You might try the Pomodoro method. Work for 25 minutes and take a 5 minute break.
• Use all your vacation days and personal days, even when you do not travel. Taking time away from work is important for your overall mental health, and physical health.
• Plan a “staycation” if you are not able to go anywhere far. A “staycation” allows you to take time off of work and use the time to rest, engage in hobbies, and spend time doing things you enjoy.
• While on break, try to do something that is truly restorative: Go for a walk, listen to your favorite music, meditate, or take a quick nap.

Example: Spend a long weekend at home pursuing a love of reading, resting, and not connecting to work’s emails. When it comes to lunch, try to take a full lunch away from your workspace (even if it is only for 30 minutes).

11. Get Professional Help if You Need It

Sometimes recovering from burnout takes more than some self-care. Therapists and counselors as well as coaches can provide support, tools, and ways of thinking to help you recover.

Action Steps:

• Research various local therapy/counseling or online therapists that can help you BetterHelp or Talkspace).

• If you do not know how to get started, ask your doctor for recommendations on a counselor or therapist.
• Don’t wait until you are in crisis—feedback and support early on can help you avoid deeper issues cropping up.
• If your burnout is related to your work, ask if your company’s HR has information on career coaches or if you have access to an employee assistance program (EAP).

Example: Set up an appointment for an initial session with a licensed therapist, and together discuss your burnout issues and develop a recovery plan. If you feel anxious about starting, jot down your symptoms and goals to help guide your first session.

12. Re-frame Success and Expectations

Once you realize that perfectionism and unrealistic expectations contribute to burnout, you can learn to develop more compassionate, flexible goals. This not only aids in recovery but also builds resilience to prevent future burnout.

Action Steps:

• Consider what success means to you, and whether it could be more connected to your values and well-being.
• When you establish goals, make them realistic and doable, and celebrate small successes. Breaking down projects into smaller goals can give you peace of mind, even if it stretches out the timeline.
• Practice self-compassion and catch unhelpful self-talk. If you make mistakes or need to ask for help, remind yourself these are normal human behaviors.
• Reframe setbacks as opportunities to learn and grow.

Example: Instead of striving for “perfect” performance on the job, focus on your progress and learning. When you finish a project, celebrate the finish line even if it’s not perfect. When you don’t achieve a goal, own what you learned instead of self-shaming.

13. Establish a Sustainable Daily Routine

Stability and predictability can bring comfort as you heal from burnout. A sustainable daily routine ensures you’re planning for a mixture of work, rest, and nourishing activities.

Action Steps:

• Develop a daily routine that includes time for work, rest, movement, meals, and connecting with others.
• Try to reduce multitasking. Include transition times in-between activities (for example, take a 5-minute break to reset in-between meetings).
• Be prepared to change your daily routine as needed to support your energy and well-being. Be flexible and forgiving with yourself when plans change.
• Use reminders or a planner to help you stay organized and relieve yourself of decision fatigue.

Example: Create a morning routine that includes stretching and a nutritious breakfast, schedule daily break-times, and set aside quiet time before sleep. Each week, reflect on your routine and decide what worked and what didn’t, then adjust as needed.

Final Thoughts on Recovering from Burnout

Recovering from burnout takes time, patience, and consistent effort—it’s a process, not an overnight fix. If you can give yourself permission to name and recognize your burnout, set more supportive boundaries, connect with those who energize and support you, and prioritize your health and well-being, you will slowly rebuild your energy and motivation.

Most importantly, it’s okay to ask for help and to take small steps—every action is a step forward. Burnout doesn’t happen overnight, and recovery doesn’t either. Be kind to yourself as you try different approaches and adapt to your unique circumstances. There will be lighter days and setbacks along the way, but your intention to prioritize your health and well-being is what matters most.

Pick one or two strategies from this list and take action today. Whether it’s setting better limits at work or going for a walk with a friend, celebrate those choices—no matter how small. Each is a pivotal step on your recovery journey.

As you continue, keep checking in with yourself. Revisit your intentions, adjust as needed, and seek professional help if you feel stuck. Over time, you’ll notice your energy returning, your mood lifting, and your passion for life reigniting.

Remember: life is better when you don’t face burnout alone, and you have the power to recover. By intentionally caring for yourself and making small, incremental changes, your life can become more balanced, fulfilling, and sustainable. Your future self will thank you for the care you give yourself today.