11 Ways to Recover from Burnout and Feel like Yourself Again

Last Updated: October 25, 2022 References

If you’re experiencing chronic fatigue and feeling unable to cope with the stress of everyday life, you may be experiencing burnout. Burnout occurs when we fail to adequately manage chronic stressors — such as pressure in the workplace — or when we let the busy pace of our lives keep us from taking care of our basic needs. Since these stressors are part of our everyday lives, simply taking a break from them isn’t always an option. The best way to fight burnout is to prevent it in the first place,^{[1]
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Research source} so we’ve compiled a list of strategies you can implement in your daily life to prioritize your mental health, effectively manage stress, and make time for yourself. Once you’re back to feeling your best, you’ll be able to keep burnout at bay.

Things You Should Know

Set aside time every day to prioritize what brings you joy, whether that's taking a hot bath, reading a book outside, or spending time with loved ones.
Make exercising, eating well, and getting plenty of sleep a priority.
Practice saying no more. Don't be afraid to set boundaries and not take on new responsibilities. Your mental health comes first.

1

Set aside time for yourself every day

Frequent breaks from workplace stress are more beneficial than taking one long break.^{[2]
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Research source} Begin by taking 30 minutes for yourself when you wake up and 30 minutes to unwind at the end of your day before you go to bed. You can use this time however you please — for reflection, a downtime activity, or any of the other methods we’ll outline below. Once you accept it’s okay to make yourself a priority, it will be easier to make other daily adjustments.

2

Set boundaries

Healthy boundaries can prevent you from spreading yourself too thin.^{[3]
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Research source} If you’re struggling to get away from your job or saying no to taking on additional work, begin by setting a schedule for when you’ll be accessible to your co-workers. Communicate which hours you’ll be available and stick to them. Turn off your phone or mute work-related notifications outside of your working hours. This will establish a healthy practice of only communicating and thinking about work during your communicated work hours.

3

Reassess your goals and values

Reconnecting with things that matter to you can increase personal and job satisfaction. This is particularly true when they are not working in a field that aligns with their values, or are unable to work towards their personal or career goals. Consider the values that drive you and give you purpose and find ways to incorporate them into your daily life.
- If your current workplace or line of work doesn’t fit in with your values, talk with your boss or co-workers about how you can restructure your work environment so that you can take on tasks that will benefit your career advancement or give you the most job satisfaction.
- If you’re unable to make any workplace adjustments, consider volunteering for an organization whose mission you align within a capacity that fits your ideal skill set. For example, if you work behind a computer all day but you find satisfaction in working with the public, sign up to volunteer at a fundraising event for a non-profit organization you support.
- If you’re able to, consider taking a step back from work until you are able to recharge. If necessary, explore your options for a new job that aligns with the values that give you purpose. ^{[4]
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4

Prioritize what brings you joy

Make a list of the top 5 things in your life that bring you happiness and enjoyment. These could be your hobbies, spending time with your loved ones, volunteering for an important cause, etc. Then, consider how you can make time for these priorities in your daily life.^{[5]
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Research source} Chances are, your stress and burnout have been preventing you from enjoying what you love, or even caused you to forget about your hobbies!
- For example, if exploring nature trails is one of the things that bring you joy but you’ve been working too much to get outdoors, you plan a day trip to a nature park, or make plans to walk a new trail before or after work.

5

Incorporate downtime activities

Downtime activities support the recovery of your body and brain. Downtime activities are done solely for pleasure, require minimal effort, and are not outcome or performance-driven such as napping, reading a book for pleasure, or watching a movie. These activities support burnout recovery by offering your body a chance to physically recover and also giving your brain a break since they are not evaluated for performance.^{[6]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}

6

Keep a stress diary

Recording your stressors may help you pinpoint the root cause(s) of your stress. Each day, write down something that caused you stress and why you felt stressed. Taking a few minutes each day will allow you to analyze any patterns that emerge and learn more about how you react to stress.^{[7]
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Research source} Knowing your most common stressors, or triggers, can help you predict and avoid stressful episodes.
- When journaling about your stress, write down the date, time, and place of a stressful episode. Include details like what you were doing, who you were with, and how you felt physically and mentally when you became stressed. Consider ranking your overall stress level from 1 to 10 in each diary entry.
- Once you have compiled a few weeks' worth of stress entries, pick a time when you are feeling calm to read your diary. Look for common themes, like if your highest stress levels occur in the same place or around the same people.

7

Practice mindfulness

Medical research has shown that mindfulness can reduce symptoms of burnout. Mindfulness is the practice of choosing to be fully present, and studies show that the ability to feel present and grounded can reduce feelings of depression, anxiety, and chronic stress.
- One easy mindfulness exercise is to focus on the sensation of your feet pressing against the ground, noticing how they feel without external stimuli. Practice feeling firmly grounded, then apply this technique during stressful situations to help center you and keep you present instead of letting stress build.
- Body scan meditation is a relaxing mindfulness exercise where you lie on your back with your arms and legs extended, palms facing up towards the ceiling. Focus your attention towards one end of your body — either working from your toes to your head, or your head to your toes — and pay close attention to each individual body part, noting the physical and emotional sensations that you are experiencing.^{[8]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

8

Try a breathing exercise

Breathing exercises allow you to feel present, anchored, and in control of your body. Like mindfulness exercises, deep breathing can help prevent burnout by providing relief from feelings of stress and anxiety.^{[9]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Try incorporating a mindfulness or breathing exercise once a day. Since many of these exercises require a quiet space where you can sit comfortably and close your eyes, try to make time either in the morning when you wake up, or when you’re unwinding before bed.
- To practice deep breathing, become still and take notice of your breath (it may help to close your eyes.) Breathe in through your nose, thinking of intentionally sending air to your stomach as you do so. Hold this breath, then exhale through your mouth, pushing the breath away from you.
- Repeat these breathing exercises as needed, focusing on the movement of your breath and the sensations in your body as you do so.^{[10]
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  Research source}

9

Exercise to reduce stress

Physical activity can reduce stress levels and improve your mood.^{[11]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Developing a regular exercise routine is a great way to cope with regular stress and stop it from escalating to the point of burnout. Plus, a jog in the park or an exercise class is a great way to spend time with friends!
- Some practices, such as yoga and pilates, incorporate mindfulness and breathing exercises that are also effective for combatting burnout.^{[12]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

10

Fix your sleep schedule

Deep sleep is essential to the recovery of our bodies and minds. Most people need 7 to 8 hours of sleep each night, but studies suggest that those most overwhelmed by work responsibilities actually sleep less.^{[13]
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Research source}
- Find some time to unwind before bedtime so you’re not falling into bed immediately after a stressful day.
- Keep your bedroom dark and quiet, and turn off your phone and any other screens at least one hour before bed — cell phone screens trick our brain into thinking the artificial light is sunlight, which makes it difficult for your brain to fall asleep.

11

Fuel your body

Focusing on basic nutrition can help your body recharge. It may seem obvious that our bodies require adequate food, water, and sleep to function, but many professionals skip the basics and opt to focus on work-related tasks, instead. Get in the habit of eating regular, nutritious meals instead of snacking on the go or skipping meals when you feel overwhelmed. ^{[14]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} That urgent task can wait — you won't be able to complete any quality work if your brain isn't properly fueled.