Burnout is more than just feeling tired—it is an overwhelming state of emotional, mental, and physical exhaustion that leaves you dreading the workday. Many of us have faced it at some point in our careers. According to SHRM’s Employee Mental Health in 2024 Research Series, nearly half of U.S. employees report feeling burned out at work, with 45% describing themselves as “emotionally drained” and 51% saying they feel “used up” by the end of the day. It is no surprise that burnout often leads to job dissatisfaction, resentment toward work, or even a search for a new career path.
But here’s the good news: burnout is not permanent. Recovery is possible when you start changing how you work, prioritize self-care, and adjust your habits inside and outside the office. In this article, we’ll explore practical and effective strategies on how to recover from burnout and redefine a healthier professional balance.
Make Sure You’re Burnt Out First
Before diving into solutions, it is important to confirm that you’re experiencing burnout. While stress and fatigue are common, burnout goes deeper—it is a chronic state that doesn’t simply go away after a good night’s sleep or a relaxing weekend. Recognizing it early is crucial for addressing it effectively.
Here are some key signs of burnout to look out for:
- Exhaustion Beyond Physical Tiredness
You feel completely drained, both mentally and emotionally. It is the kind of exhaustion that doesn’t improve even after rest. - Increased Cynicism or Detachment
Tasks you once enjoyed now feel like a burden, and you may find yourself disengaging from colleagues, responsibilities, or even your own goals. - A Drop in Productivity
Completing work takes longer than it used to, and you may struggle with concentration or motivation. Even small tasks can feel insurmountable. - Mental Blocks
When burnout sets in, your mind can hit a wall. Mental blocks are a sign that your brain is overwhelmed and struggling to process information. You may have trouble thinking, making decisions, or being creative, which can further contribute to frustration and stress. - Emotional Changes
Feelings of frustration, irritability, or hopelessness become regular companions. You might also notice more frequent outbursts or an overall sense of apathy. - Physical Symptoms
Burnout can manifest in the body through headaches, stomach issues, sleep problems, or recurring illnesses due to a weakened immune system.
If these symptoms resonate with you, take a moment to reflect on their persistence and intensity. Are they tied to your work environment or responsibilities? If yes, it is a good indication that you might be dealing with burnout rather than just temporary stress.
10 Ways To Recover From Burnout
Recovering from burnout is not about quick fixes—it is about making intentional changes that support your mental, emotional, and physical well-being. Here are ten strategies to help you get back on track:
1. Set Clear Boundaries
Let’s face it—work can easily creep into every corner of your life if you let it. If you don’t set these boundaries, burnout can quickly set in, especially when working from home as it becomes increasingly difficult to switch off from work. A quick email before bed, a “just this one thing” on the weekend, or even mentally running through your to-do list while trying to relax. Sound familiar? That’s exactly why setting clear boundaries is so important.
Boundaries are not about slacking off; they protect your time and energy. Start by defining when your workday ends. If your official hours are 9 to 5, stick to them. Resist the urge to check emails or take calls after hours unless it’s an emergency.
And here’s a game-changer: communicate those boundaries with your team or boss. A simple “I’ll be offline after 6 PM but can tackle this first thing tomorrow” shows you’re committed to your work and well-being.
It might initially feel awkward, especially if you are used to being constantly available. But trust me, setting limits doesn’t make you less hardworking—it makes you more effective. When you protect your time, you’ll show up to work feeling more focused and less drained.
2. Take Regular Breaks
When you are swamped with work, it is tempting to push through without stopping—thinking, I’ll rest once I get this done. But here’s the thing: powering through nonstop makes you less productive, not more.
Your brain needs breaks to recharge, just like your phone needs to be plugged in when the battery runs low. A quick 5–10 minutes away from your desk can make a huge difference. Go for a walk, grab a snack, stretch, or close your eyes and breathe. These little moments help clear your mind, spark creativity, and keep burnout at bay.
If you forget to take breaks, set reminders on your phone or use a timer like the Pomodoro Technique. Work for 25 minutes, then take a short break—it’s simple yet so effective.
Remember, breaks are not wasted time; they are a way to fuel your productivity. The more you give yourself permission to rest, the better you’ll perform when you get back to work.
3. Simplify Your Workload
Burnout often comes from the heavy burden of managing too many tasks in too little time. Sound familiar? That’s where the right tools can step in to make your workday more manageable, giving you more time to focus on what really matters.
Think about the repetitive tasks that drain your energy—like transcribing meetings, summarizing discussions, or tracking follow-ups. AI-powered tools can handle these tasks for you, freeing up your schedule and reducing stress.
Take Krisp, for example. This software transcribes meetings and summarizes key action items. It is like having a personal AI assistant quietly handling the details, letting you focus on strategy, creativity, or simply catching your breath.
4. Reevaluate Your Priorities
When burnout sets in, it is often because we are spreading ourselves too thin—trying to do everything for everyone simultaneously. That’s why taking a step back and reassessing your priorities is important.
Take time to think about what’s truly important in your work and life. Which tasks or projects align with your long-term goals? What’s urgent, and what can wait? Write down your priorities and be honest about what’s adding unnecessary stress.
Sometimes, it is not just about removing tasks but changing your approach. Can you simplify a complex process? Delegate parts of a project? Or simply shift your focus to what has the biggest impact?
5. Prioritize Physical Health
When you are burnt out, taking care of your body can seem like another item on your never-ending to-do list. But here’s the truth: Your physical health is the foundation of everything else. Without it, recovering from burnout is even harder. The APA highlights that employees with workplace burnout face serious health risks, including an 84% increased risk of Type 2 diabetes and a 40% increased risk of hypertension. These statistics emphasize the need to prioritize your physical well-being in recovery.
Start with small, manageable steps. Get moving — whether it is a brisk walk around the block, stretching at your desk, or trying that yoga class you’ve been meaning to do. Not only does exercise improve your physical health, but it also boosts your mood and energy levels.
Nutrition matters, too. Try balanced meals that fuel your body, like whole grains, lean proteins, and plenty of fruits and vegetables. And don’t forget about sleep — getting 7–9 hours of sleep a night can make a huge difference in how you cope with stress.
6. Learn to Say No
Saying no can be difficult, especially if you are used to being the go-to person for everything. But constantly saying yes to every request, project, or meeting quickly leads to burnout. A study found that 79% of workers across 26 countries felt “at or beyond workload capacity” in 2020, which clearly indicates that overcommitting is a widespread problem.
Here’s the thing: When you say yes to something, you are also saying no to something else — like your time, energy, or even your peace of mind. It’s okay to feel protective. It is necessary.
Start by assessing each request. Does it align with your priorities? Can you realistically do it without overwhelming yourself? If not, a polite but firm no is the best response. Try phrases like:
- “I’d love to help, but I’m overwhelmed now.”
- “This seems important, but I can’t give it the attention I need right now.”
Remember that saying no isn’t about letting people down but fully honoring your commitments.
7. Seek Support from Others
Burnout can feel isolating, but here’s the truth: You don’t have to face it alone. Reaching out for support — whether from friends, family, colleagues, or a professional — can make a huge difference.
Start by talking to someone you trust. Share your feelings, even if it is just to vent or get your thoughts out. Sometimes, having someone listen without judgment can help ease the emotional burden.
Consider talking to your manager or HR team if your burnout is work-related. They may be able to adjust your workload, extend your deadlines, or offer resources to help you recover.
And don’t forget the power of community. Whether it is joining a support group, connecting with colleagues who have been through it, or connecting with others online, knowing you’re not alone can be incredibly comforting.
8. Create a More Comfortable Work Environment
Your environment plays a bigger role in your mental state than you think. A cluttered, uncomfortable workspace can add unnecessary stress and worsen burnout. But the good news? Small changes can make a big difference.
Start by decluttering. Clear your desk and organize the essentials to make your space calm and manageable. Add personal touches like a plant, a favorite photo, or a cozy blanket to make it more inviting.
Think about ergonomics, too. Is your chair comfortable? Is your screen at eye level? Simple changes can reduce physical strain and help you feel more comfortable during long work hours.
And don’t forget about lighting! Natural light is ideal, but if that’s not an option, choose soft, warm lighting instead of harsh fluorescent lights.
9. Pursue Activities That Replenish You
When you’re burned out, it is easy to feel like you have no energy left for anything other than work. But one of the best ways to recharge is to take a break and do something that truly brings you joy.
Think about what makes you feel alive and renewed. Is it immersing yourself in a good book, walking in nature, painting, gardening, or playing your favorite sport? These activities don’t have to be “productive” — they just have to make you happy and help you switch off from work stress.
Spending time with loved ones or picking up a hobby you’ve neglected can do wonders. The key is to allow yourself to prioritize these moments without feeling guilty.
Remember that recovery isn’t just about reducing stress — it is actively filling your cup. When you regularly do things that replenish you, you’ll feel more balanced, energized, and ready to solve problems with a clearer mind.
10. Consider Professional Help
Sometimes burnout runs deeper than a good night’s sleep, or a weekend away can fix it, and that’s okay. If you’ve tried to make changes but still feel stuck, seeking professional help can be a crucial step toward recovery. A Mental Health America and FlexJobs study found that 76% of respondents agreed that workplace stress affects their mental health, showing how deeply burnout can impact overall well-being.
A therapist or counselor can help you understand the causes of your burnout and help you develop coping strategies that fit your situation. They provide a safe space to express your feelings and gain a fresh perspective that can be difficult to find alone.
For work-related burnout, a career coach or mentor can help you reassess your goals, overcome challenges in the workplace, or even figure out if you need a change of direction.
Seeking professional help isn’t a sign of failure — it is a sign that you prioritize your mental health and well-being. Burnout is a real, serious problem, and getting expert guidance can give you the tools and support you need to recover.
How Long Does It Take to Recover from Burnout?
The timeline for recovering from burnout varies from person to person. There’s no one-size-fits-all answer because everyone’s experience with burnout is different. Factors like the severity of burnout, how long you’ve been feeling it, and the steps you’re taking to recover all affect how long it will take.
For some, recovery may take a few weeks, especially if they take time off from work and focus on rest and self-care. For others, it could take months to fully recover, particularly if burnout has been building up over time or if they’re dealing with underlying issues like chronic stress or unrealistic expectations.
What’s important is to be patient with yourself and allow your recovery process to unfold at its own pace. The key is to consistently take steps toward healing—setting boundaries, prioritizing self-care, and, if needed, seeking professional support.
While it might feel frustrating, remember that healing is not linear. You’ll feel better some days, and other days might feel like setbacks. But by focusing on your well-being and giving yourself the time and space to recover, you’ll return to a place where you feel balanced and energized again.
Conclusion
Burnout can feel like an insurmountable challenge, but it is not permanent. Recognizing the signs early and taking intentional steps to recover can restore your energy and help you find balance in your professional and personal life. Setting boundaries, prioritizing self-care, reaching out for support, or changing your work environment will bring you closer to feeling like yourself again.
Recovery takes time and patience, so be kind to yourself. Consistent effort and commitment to your well-being can overcome burnout and create a healthier, more sustainable path forward.
