14 tips for dealing with burnout and loving your life again

Feeling completely drained or overwhelmed with stress?

Are you experiencing mental exhaustion, and feeling physically exhausted as well?

You could be experiencing burnout. It is easy to fall into and can be difficult to recover from.

Burnout is a form of extreme chronic stress that can manifest in a variety of dysfunctional ways. Especially within the past few years, instances of burnout are on the rise.

In a survey of 1,500 US workers, over half of the respondents experienced burnout in 2021. This is compared to 43% who experienced burnout prior to COVID-19.

If you’re experiencing burnout, it can feel difficult to get back on track. But it’s important to reset your mind and body before you experience the long-term negative effects.

When your mind and body feel overwhelmed for a significant period of time, your overall health and well-being suffer.

Here are some tips on how to recover from burnout and feel like yourself again.

What is burnout?

Burnout is more than just occasional stress; it's a state of emotional, physical, and mental exhaustion caused by prolonged stress. Common symptoms include fatigue, irritability, and a lack of motivation.

In short, Burnout is a form of extreme chronic stress that can manifest in a variety of dysfunctional ways, including feelings of fatigue, cynicism, and a reduced sense of accomplishment. 

Burnout often occurs in high-pressure work environments or situations where individuals feel overwhelmed by their responsibilities and unable to cope with their demands.

Symptoms can vary from person to person but may include chronic fatigue, insomnia, irritability, lack of motivation, and difficulty concentrating.

On top of its impact on your physical well-being, burnout can negatively affect the way you perceive yourself. Often, it causes a reduced sense of accomplishment and a disassociation of personality.

While burnout is not an official medical diagnosis, there are many signs of burnout to help identify it.

With the rising rates of adults experiencing burnout, it is becoming increasingly important for businesses to recognize the symptoms in employees and support them to learn how to recover from burnout in a safe and effective way.

Are you getting burned out?

You may already be under water or perhaps you’re starting to notice that something is off. Burnout often results from excessive work demands, lack of control, and insufficient support.

Personal factors like perfectionism and lack of work-life balance also contribute. If these phrases sound relatable, you could be experiencing symptoms of burnout. 

• I've been feeling totally exhausted lately, no matter how much I sleep. It's like I can't shake off this tiredness.

• Honestly, I've been feeling so cynical about work lately. It's like I'm just going through the motions and not really feeling it anymore.

• I've been getting these awful headaches almost every day, and my stomach has been in knots. I think it's all stress-related.

• Work's been a struggle. I used to be on top of things, but lately, it feels like I'm just barely keeping my head above water.

• Self-care? What's that? I barely have time to eat properly, let alone take care of myself. It's like I'm running on empty all the time.

Causes and risk factors for burnout

Burnout often develops due to chronic stress and excessive workload, leading to both physical and emotional exhaustion. Job burnout is particularly common in high-pressure work environments where employees feel overwhelmed, lack control over their tasks, or receive little recognition for their efforts.

Mental health factors also play a role—perfectionism, feeling exhausted, and difficulty setting boundaries can increase the likelihood of burnout. A poor work-life balance, lack of sleep, and inadequate self-care further exacerbate the issue.

Other contributing factors include:

• Unclear job expectations: Employees who don’t understand their responsibilities may feel burned out.
• High-stress workplaces: Jobs with constant pressure and tight deadlines increase chronic stress levels.
• Lack of support: Feeling isolated at work or at home can intensify burnout symptoms.

How to recognize burnout

Recognizing burnout symptoms is the first step toward burnout recovery. Since stress affects people differently, knowing the signs of burnout helps with early intervention and prevention.

Common symptoms of burnout

• Emotional exhaustion: Feeling drained from constant workload, delegation, and conflict management
• Physical symptoms: High chronic stress can cause headaches, muscle tension, high blood pressure, and digestive issues
• Lack of motivation: Struggling to stay motivated at work, experiencing persistent stress, and worsening Sunday scaries
• Lower productivity: A noticeable decline in job performance due to reduced stamina and focus
• Self-doubt and low self-esteem: Decreased confidence, imposter syndrome, and frustration with job burnout
• Loneliness and detachment: Increased feelings of isolation, emotional withdrawal, and disconnection from others

14 tips on how to recover from burnout 

Despite the grip that burnout has over so many of us, recovery is possible. While there’s no quick fix to burnout, there are many ways to alleviate stress levels and return to a healthier state of being. 

Here are 14 different tips on recovering from burnout that you can easily incorporate into your daily routine. 

1. Track your stress levels

If you’re into gadgets, stress trackers are a great way to monitor your anxiety. Trackers also help you to understand more about your personal stress patterns and behaviors. 

2. Identify your stressors

Knowing your stress triggers will allow you to avoid or reduce interactions with them. 

Try paying attention to incidents, people, or situations that consistently trigger stress. Aim to avoid them as far as possible. 

3. Create a habit of journaling

Journaling has proven to be an excellent emotional decompressor. Creating the habit might take some time, but the results will naturally teach you how to recover from mental exhaustion. 

4. Seek professional help from a coach or therapist

There’s no shame in seeking help from a trained psychologist or coach. In fact, it’s encouraged. Connecting with friends, family, a therapist or a coach can provide emotional support. Seeking professional guidance can help manage job burnout and develop coping strategies for stress relief.

Therapy dramatically reduces stress levels and can facilitate healing from a mental and emotional well-being perspective. 

5. Build a support network

Being able to discuss your struggles with burnout in a safe environment will help to alleviate stress and reinforce solidarity with those around you. 

Don’t be afraid to lean on others for support, whether those relationships are personal or professional. 

6. Get enough exercise

Want to know how to recover from burnout while still working? Try implementing a regular exercise routine.

Moving your body will release the tension it holds while producing feel-good hormones like endorphins. Virtual workouts like online yoga help relieve stress without you even leaving the house.

7. Speak up for yourself

Being honest about your situation with a boss or manager may result in a reduced workload and prevent you from working long hours. Don’t be afraid to speak up for yourself to create change that could better suit your mental and emotional needs. 

8. Learn stress management techniques

Everyone processes stress differently. Stress management techniques such as mindful breathing, intuitive eating, or cardio can only help if you give them a try. 

Engage in activities that promote relaxation and well-being, such as exercise, meditation, and adequate sleep. Making time for hobbies, social activities, and personal interests helps restore balance and prevent feeling exhausted.

9. Create a work-life balance

One of the many causes of burnout is an imbalanced relationship with work. Cultivating a work-life balance will help you lead a much more functional and stress-free life. 

10. Do things that you enjoy

If you want to know how to recover from mental exhaustion, having fun is a good place to start. Committing to things that make you happy will calibrate stress levels and help you reconnect with yourself on an emotional level. 

11. Create a healthy sleep schedule 

Not getting enough sleep due to stress poses threats to physical strength, mental focus, and emotional stamina. Try to get at least 7–9 hours a night. This could be done with the right sleep hygiene or even with a sleep tracker.

12. Follow a healthy diet

Eating fresh, wholesome meals can boost your immunity and make you less vulnerable to stress and fatigue. Try to embrace a nutritious diet for more energy. 

13. Practice mindfulness and meditation

Many people ask, “how long does it take to recover from burnout?” The answer is that recovery is a process, not a destination. 

Life skills like mindfulness and meditation focus on the bigger picture, encouraging people to cultivate a more peace-oriented lifestyle. 

14. Set boundaries 

Many people struggle to say no when being asked to take on extra work. Managing workload effectively is crucial to preventing burnout at workplace. Learn to say no, delegate tasks, and schedule breaks to create a sustainable routine.

Learning how to be appropriately confrontational in the office and set boundaries in relationships can significantly reduce the chances of burnout. 

How long does it take to recover from burnout?

Burnout recovery takes time; progress isn’t always easy to track. Recovery depends on addressing burnout symptoms and making lifestyle adjustments.

Here are six stages you can actively work through at your own pace to find your calm amidst the storm.  

Stage 1: Admit the problem

• Recognize signs of burnout and acknowledge the need for recovery
• Reflect on the causes, such as workload, chronic stress, or lack of work-life balance

Stage 2: Take a break

• Stepping away from work, even briefly, helps reduce mental health strain
• Prioritizing sleep, relaxation, and self-care aids burnout recovery

Stage 3: Focus on well-being

• Shift focus from productivity to personal well-being
• Incorporate exercise, healthy eating, and mindfulness into daily routines

Stage 4: Reflect on personal values

• Reconnect with personal values and long-term goals
• Reassess what aspects of life bring joy and fulfillment

Stage 5: Explore new opportunities

• If feeling burned out, consider alternative roles or a new career path
• Explore options that align better with personal values and reduce job burnout

Stage 6: Make a change

• Lasting recovery may require lifestyle or job changes
• Prioritize mental health by setting boundaries and adjusting workplace expectations

3 types of burnout recovery 

Recovery looks different for everyone because we all experience burnout and chronic stress in unique ways. The right burnout recovery method depends on the specific symptoms and how they affect daily life.

Once you identify your burnout symptoms, you can choose the best recovery approach. Some people experience physical burnout, while others struggle with mental health challenges or emotional exhaustion.

Here are three common recovery types and what they can look like. 

1. External recovery

External recovery focuses on physical healing from job burnout. Many people experience burnout through physical symptoms such as headaches, muscle tension, digestive issues, and chronic fatigue.

Addressing these symptoms requires giving the body time to recover. Reducing workload, staying hydrated, prioritizing sleep, maintaining a balanced diet, and incorporating regular exercise can help restore energy levels and improve overall well-being.

2. Internal recovery

Internal recovery addresses the emotional and psychological effects of burnout. This type of burnout is often associated with poor focus, low self-esteem, feelings of loneliness, and a sense of detachment.

Many people struggling with emotional exhaustion or anxiety benefit from activities that promote self-reflection and emotional resilience. Therapy, journaling, creative expression, and social bonding can provide much-needed relief and help reinforce a healthier mindset.

3. Daily recovery

Daily recovery is essential for those who need to continue working while managing burnout. Not everyone can take extended time off, but small lifestyle adjustments can prevent burnout at work and improve resilience over time.

Establishing healthy habits like a morning walk, reducing caffeine intake, practicing mindfulness, or setting aside time for relaxation can make a significant difference. These small changes help maintain a sustainable routine and support long-term burnout recovery.

Consequences of unmanaged burnout

Ignoring burnout can lead to serious mental health and physical issues. Long-term stress affects both emotional well-being and physical health, potentially resulting in:

• Depression and anxiety, leading to mood disturbances and difficulty functioning in daily life.
• Increased risk of cardiovascular diseases due to prolonged chronic stress.
• Weakened immune function, making individuals more susceptible to illness.
• Cognitive impairments such as trouble concentrating, memory issues, and difficulty making decisions.

Additionally, burnout recovery can take longer if the symptoms are ignored, making it essential to recognize and address them early.

Learn how to recover from burnout and get back on track

Stress is an unavoidable part of life, and learning to manage it is essential for long-term well-being. The key to maintaining a healthy relationship with work is prioritizing daily self-care and finding a sustainable work-life balance. By prioritizing your mental health, you can align your daily habits with your personal values and long-term goals.

Of course, this is often easier said than done. Building healthy routines takes time, and sometimes, a little extra support can make all the difference in staying committed to effective stress management and burnout recovery.

Get in touch with one of BetterUp’s expert Coaches to discover how they can help you manage burnout and bounce back.