Learn the signs of burnout, how to effectively recover, and strategies to prevent it from returning.
Burnout is not just another word for being tired. Tiredness goes away after a good weekend of sleep; burnout does not. The World Health Organization defines burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed.
When you are subjected to prolonged periods of high stress, lack of control, and insufficient reward, your nervous system remains stuck in "fight or flight." Eventually, to protect you from this relentless strain, your body and mind simply pull the plug. You become emotionally depleted, deeply cynical, and physically exhausted.
Here are five evidence-informed strategies to help you begin the recovery process.
The stressor (e.g., your boss) might be gone, but the stress chemicals remain in your body. You have to physically process them out.
Engage in 20 minutes of physical activity, deep breathing, or a long hug. Movement signals to your body that you have survived the threat.
Burnout thrives when work bleeds into personal time. If you do not defend your rest, no one else will.
Set an alarm for the exact time you will stop working. Close your laptop and physically put it out of sight.
When burnt out, we often try to "life-hack" our way into feeling better by optimizing our routines. This just creates more exhaustion.
Permit yourself to do absolutely nothing for an hour. True rest requires zero expectations of productivity.
Burnout is an imbalance between what depletes your energy and what restores it.
Write a list of things that drain you and things that fill you up. Actively schedule one "filler" activity into your week.
You cannot self-care your way out of a toxic environment or an impossible workload. Sometimes, the environment itself must change.
Request a meeting with your manager to explicitly discuss deprioritizing certain tasks to a manageable level.
Delete your work email app from your personal phone for the entire weekend.
Self-help is a wonderful starting point, but it does not replace professional therapy. If your burnout and exhaustion persist and interfere with your daily life, work, or relationships, please reach out to a licensed professional.
Recovery is rarely quick. Depending on the severity, it can take anywhere from a few months to a year. Patience and consistent boundary-setting are required.
They share similar symptoms (exhaustion, anhedonia), but burnout is usually context-specific (e.g., tied to work). If the feelings pervade every aspect of your life, speak to a doctor about depression.
Yes, if you can negotiate significant changes to your workload, autonomy, and boundaries. If the environment remains toxic and rigid, leaving may be the healthiest option.
Our licensed therapists are here to provide the support and tools you need to find peace.
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