How to recover from burnout: 13 ways to support your recovery
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Thinking of quitting your job or dropping that class? You could be dealing with burnout. Discover the surprising reasons behind your exhaustion. Plus how to overcome it.
Burnout is no joke. It can be super frustrating, exhausting, and happen to almost anyone. Typically people who are constantly trying to juggle the demands of a busy professional and personal life are hit the hardest. When burnout hits, you can feel depleted, unmotivated, and sometimes hopeless. Luckily, there are ways to recover so you can go back to living your best, balanced life.
What is burnout?
Burnout is a state of emotional, physical, and mental exhaustion brought on by prolonged or intense stress. It can happen when the demands of your job or life seem unmanageable, and it doesn't go away on its own, even with rest. Burnout can affect anyone, regardless of their job or lifestyle, and can impact your quality of life.
Recovering from burnout is a personal process, and the timeline can vary widely from several weeks, months, or even years. The longer you’ve experienced burnout, the more time it could take to recover. Factors like personal resilience, the nature of your job, and lifestyle can influence the speed of your recovery process, as can having a strong network of friends, family, and professional support.
Common symptoms of burnout
While burnout can look differently in everyone, there are some common symptoms to look for. If you’re experiencing burnout, it doesn’t mean you’re weak or failing in life. It's a sign that you've been strong for too long without getting a break.
A sense of constant tiredness or fatigue
Feeling demotivated or disconnected from your work, loved ones, or daily activities
Increased irritability or impatience with people
Difficulty focusing or concentrating on tasks
Feeling ineffective or lacking in accomplishment
The 5 stages of burnout
Burnout has several stages, each more severe than the last. Understanding them can help you recognize burnout in yourself or others, and take action before it becomes overwhelming.
1. The honeymoon phase
When you start a new job or project, there's usually a surge of energy and enthusiasm. You might work longer hours or take on extra tasks, feeling confident in your ability to handle them. You’re likely to have high job satisfaction, strong commitment, and high energy levels. During this stage, establish good coping strategies so you’re prepared for future stressors.
2. Onset of stress
Some days begin to feel harder than others. You might experience minor stress symptoms, like occasional anxiety or sleep disturbances. Here, it's time to practice stress management techniques like taking regular breaks, ensuring a balanced lifestyle, and seeking support from loved ones and even professionals.
3. Chronic stress
Stress levels ramp up in this stage, and the symptoms of stress become more pronounced and frequent. You might feel persistently pressured, irritable, or tired. At this stage, it's vital to seek help or make changes to reduce stress.
4. Burnout
Symptoms become critical, affecting your ability to function effectively in your personal and professional life. You might feel emptiness, exhaustion, and detachment from your job and other responsibilities. Take this stage seriously and make significant changes, such as professional counseling or rethinking your work-life balance.
5. Habitual burnout
This stage is when burnout is severe and becomes an ingrained part of your life. It can lead to chronic mental, physical, and emotional health issues. Intervention, like significant lifestyle changes, professional help, and a strong support system is necessary to prevent long-term damage to your health and wellbeing.
7 phases of burnout recovery
Recovering from burnout needs a patient, understanding, and proactive approach that’s likely to be different for everyone. You might have days that feel like you're not making progress, but what matters is that you're taking steps, however small, toward a healthier, more balanced life as you rebuild your energy and resilience.
1. Acknowledging you’re burnt out
The first step in recovery is admitting that you’re experiencing burnout. This can be tough, but remember that burnout is a common response to prolonged stress, not a personal failing.
2. Distancing from stressors
Where possible, try to distance yourself from the people, places, or habits that cause you stress. This might mean delegating tasks at work, taking a short break or vacation, or reevaluating your commitments to everyone in your social circle. Give yourself some space and reduce the immediate pressure.
3. Focusing on self-care
Prioritize your physical and mental health. Get enough sleep, eat well, engage in physical activities, and allow yourself time to relax and do things you enjoy. Self-care isn’t selfish—it's essential for your recovery.
4. Reassessing priorities and goals
Burnout often signals that something in your life is out of alignment with your values. Take time to think about what’s truly important to you. Set new goals or adjust your current ones to fit with your personal and professional aspirations.
5. Setting boundaries
Learning to say no and setting limits is vital in preventing future burnout. Establish clearer work-life boundaries, or be more assertive about your needs and limits.
6. Seeking support
Ask for help from friends, family, colleagues, or professional counselors. A support network can provide emotional assistance and practical advice as you recover.
7. Making gradual changes
Recovery from burnout is often a slow process. And that’s okay. Make small, manageable changes rather than attempting to overhaul your life all at once. Celebrate the victories and be patient with yourself as you adapt to your more balanced way of living.
How to overcome burnout: 13 ways to support your recovery
Recovering from burnout requires action, and if burnout is extreme, taking immediate action is suggested. Remember to take burnout recovery one step at a time and keep your wellbeing at the forefront of every step you take.
1. Prioritize good sleep
Aim for 7–9 hours of quality sleep each night. A regular sleep schedule and a relaxing bedtime routine, like reading a book or taking a warm bath, can significantly improve sleep quality.
💙 Make our sleep Playlists or Soundscapes the relaxing background track to your wind down routine.
2. Incorporate stress management practices
Daily routines like meditation, exercise, or deep breathing can significantly reduce stress levels. Try incorporating mindful movement into your day with a walk at lunch and end your night with an evening stretch or mini yoga session.
💙 Tackle stress head on with 7 Days of Managing Stress, a weeklong program designed to help you pinpoint stress areas in your life and equip you with the tools to move through the stressful times.
3. Set clear boundaries
Clearly define your work hours and personal time and communicate them to your colleagues and family. This can help prevent work and your personal life from spilling into each other and contributing to the stress of having to balance it all.
💙 Discover the tools to avoid being overwhelmed by other people and an ever-growing list of responsibilities during A Secret to Better Boundaries.
4. Make time for fun
Schedule regular time for hobbies or activities that bring you joy, whether it’s reading, painting, being outdoors, or watching a favorite movie.
💙 Make it a point to schedule uninterrupted time for yourself by learning how to Schedule Me-tings, or non-negotiable time on your calendar to do whatever brings you joy and reduces stress.
5. Practice gratitude
In simple terms, gratitude is the quality of being thankful. Each day, think of three things you’re thankful for to help shift your focus and perspective. Take it one step further by writing it down and reflecting on all of your gratitude at the end of the week.
💙 Allow appreciation to flourish in your life with the 7 Days of Gratitude series.
6. Stay connected with loved ones
Spend time with family and friends for emotional support and a sense of belonging. Aim for uninterrupted quality time, like a walk in the park or catching up over coffee with your phones on silent.
💙 Explore the tools to help you build, and maintain, connection during the Relationship with Others series.
7. Keep a journal
Write down your thoughts to help you process your emotions and gain clarity on what's causing your stress. Writing down your feelings, especially at the end of the day, is a great way to improve the quality of your life by slowing down cyclical thoughts that can cause you stress or keep you up at night.
💙 If you’re new to journaling, learn how to Clarify Your Feelings Through Writing with Dr. Julie.
8. Focus on nutrition and stay hydrated
Eat a balanced diet to help nourish your body and boost your mood and energy levels. Plan meals that include a variety of fruits, vegetables, and other whole foods. Drinking enough water is also essential for your physical health and can improve cognitive function. Keep a water bottle nearby as a reminder to drink regularly.
💙 Learn the importance of Mindful Eating, a practice to help transform your relationship with food and how it can affect your stress levels.
9. Learn to delegate
Share your workload or responsibilities. This can lighten your load and allow you to focus on your recovery. Ask a colleague to help with a project or assign household chores to family members.
10. Take breaks during work
Short, regular breaks throughout the day can help prevent mental fatigue and maintain productivity. Set a timer to remind yourself to stand up and stretch every hour.
💙 Try something from our Quick Breaks section during your workday to help you keep stress at bay.
11. Practice mindfulness
Engage in mindfulness to help reduce feelings of stress and anxiety. Try simple activities like mindful breathing, walking, or eating.
💙 If you’re new to mindfulness, try our Mindfulness for Beginners series with Jeff Warren to start your own practice.
12. Limit screen time
Reduce exposure to screens, especially in the evening, to help improve your sleep and relieve mental strain. Instead of scrolling on your phone or watching TV to wind down, try reading or listening to music instead.
💙 Explore Calm’s collection of Sleep Stories narrated by some of your favorite artists like Harry Styles’ story Dream With Me, or Mandy Moore’s Adrift in a Dream.
13. Seek professional help
If you’re still struggling with burnout, even after applying the tips above, support from a counselor or therapist can be helpful for you. Therapists and counselors can provide you with tools and strategies to manage stress and provide you with personalized recommendations to suit your individual needs.
How long does it take to recover from burnout?
Recovering from burnout is a personal process, and the timeline can vary widely from several weeks, months, or even years. The longer you’ve experienced burnout, the more time it could take to recover.
Factors like personal resilience, the nature of your job, and lifestyle can influence the speed of your recovery process, as can having a strong network of friends, family, and professional support.
Self-care activities like exercise, healthy eating, and adequate sleep can also help boost your overall wellbeing as you recover.
How to recover from burnout FAQs
What is the difference between exhaustion and burnout?
Exhaustion is a feeling of extreme tiredness or fatigue, often a result of intense physical or mental activity. It's usually solved with rest and relaxation. But burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It involves ongoing feelings of emptiness, lack of motivation, and detachment from your job or responsibilities. While rest can help with exhaustion, recovering from burnout usually requires a more comprehensive approach, including lifestyle changes, stress management, and professional help.
Do you ever fully recover from burnout?
Full recovery from burnout is possible. However, it's important to recognize that recovery can take time and may require changes in your lifestyle, work habits, and mindset. It involves understanding what led to burnout, learning to set boundaries, and developing healthier coping strategies. Many people emerge from burnout with a better knowledge of their needs and limits, leading to a more balanced and fulfilling life.
What are the signs of burnout at work?
These signs of burnout tell you it’s time to take your wellbeing seriously, so consider seeking help or making changes in your work environment.
Feeling constantly tired or drained
Reduced performance
Having a cynical or negative attitude toward your job
Feeling overwhelmed by responsibilities
A lack of satisfaction or achievement in your work
Feeling detached from your job or colleagues
Finding it hard to concentrate
When does your body shut down from stress?
When you experience extreme or prolonged stress, your body can reach a point where it begins to shut down because it can no longer cope. Symptoms can include physical exhaustion, sleep problems, weakened immune response, headaches, and muscle pain. In severe cases, it can lead to anxiety, depression, or burnout. Listen to your body’s signals and take action to reduce stress, such as practicing relaxation techniques, adjusting your workload, or seeking professional advice.
How long does it take to recover from burnout?
Recovering from burnout is a personal process, and the timeline can vary widely from several weeks, months, or even years. The longer you’ve experienced burnout, the more time it could take to recover.
Factors like personal resilience, the nature of your job, and lifestyle can influence the speed of your recovery process, as can having a strong network of friends, family, and professional support.
Self-care activities like exercise, healthy eating, and adequate sleep can also help boost your overall wellbeing as you recover.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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