Ways to recover from burnout

Being under constant pressure to keep improving yourself, set higher goals and achieve better results can be draining. Trying to do it all can lead to a state of emotional, physical and mental exhaustion known as burnout. 

While burnout is preventable, sometimes, it sets in before you can take the proper steps. However, by prioritizing your overall wellbeing, you can recover with time. 

Recognize the signs

Acknowledging that you feel burnt out is the first step toward recovery. Burnout is more than just stress, and if left unaddressed, it can lead to health complications such as depression or cardiovascular disease.  It’s vital to recognize the warning signs of burnout to address it properly. These may include: 

  • Exhaustion

  • Isolation

  • Irritability

  • Frequent illness

  • Depression 

  • Difficulty concentrating or making decisions

  • Feelings of negativity/negative outlook on life

  • Physical health concerns (headaches or neck/chest/back pain) 

  • Increased alcohol or drug use

Burnout recovery 

Burnout can affect your work performance and ability to complete everyday tasks. Take steps toward recovery with a few of the following tips. 

Identify the cause. Are you working long hours or caregiving full-time? When you can pinpoint your primary stressors, you can take steps to lighten the strain on your wellbeing. Delegating tasks or learning to say “no” to that extra project can help you alleviate burnout.  

  • Rest. Relaxing your mind and body is essential for recharging. Much like you fill up a car with gas, you must refuel to recover from burnout. Boost your energy by taking power naps, meditating and sleeping seven to nine hours each night. 

  • Learn to set boundaries. Establishing healthy limits can help you preserve your mental health while improving your relationships with others.  For example, you might tell a friend you need to leave an outing by a specific time, or you might tell your spouse that you need an hour alone each day for self-care. 

  • Take breaks. Whether you like to exercise, connect with your loved ones or go outside to indulge in nature, having time to yourself can help improve your mental and physical health. Life can be busy, but breaks are important for reducing stress and boosting your mood. 

  • Practice self-compassion. Burnout often comes from the pressure to do your best all the time. Accept that things might be challenging at present and that nobody is perfect. Be kind to yourself by practicing self-care, writing positive affirmations and challenging negative thoughts about yourself. 

  • Seek support. You don’t have to cope with burnout alone. Reach out to trusted loved ones for advice or help with tasks. If burnout begins to interfere with your daily life, it might be time to seek guidance from a mental health professional. Counseling can help you discover the root of the concern and work toward healing it through healthy coping strategies and other techniques.