How to Heal from Burnout?

How to Heal from Burnout?
What is Burnout? 

Burnout: What It Is and How to Heal

Burnout is a state of mental, physical and emotional exhaustion, caused by prolonged and intense stress, which can occur in any part of life. People who suffer from burnout often feel overwhelmed, under-appreciated, unfulfilled and stuck in a rut. It's a difficult situation to be in, and one that can have serious consequences for both mental and physical health. But there is healing available, and although it's not always easy, the steps towards finding recovery are within reach.

This guide will cover what burnout is, what causes it, and how to heal from it. By understanding the symptoms and causes of burnout, you can take steps to manage the situation, and make progress towards feeling better.

Connect and Empathize with the Reader

We understand how difficult it can be to face burnout. Especially when faced with the contagious culture of busyness, it can feel like you're always running on a hamster wheel. It's important to remember that it is possible to heal and recover from burnout, and here are some words of encouragement to help you through it.

  • Be gentle with yourself - you are human and it is ok to make mistakes.
  • Take it one step at a time - don’t overwhelm yourself by tackling too much at once.
  • Recovery takes time - allow your body and mind time to heal by taking breaks and not overdoing it.
  • Talk to someone - whether it’s a therapist, doctor, or loved one, talk to someone about how you are feeling.
  • You are not alone - many people have faced burnout and successfully recovered.

Diagnosing the Symptoms of Burnout

Burnout can look very different from person to person. To begin to identify if you are suffering from burnout, it is important to observe your own body and mental health, and ask yourself the following questions:

  • Do I feel unmotivated or do I lack energy to complete tasks?
  • Am I indifferent, irritable or apathetic in situations that usually bring me joy?
  • Do I find myself engaging in unhealthy coping behaviours such as substance use or overeating?
  • Do I feel overwhelmed, overextending myself and always feeling rushed?
  • Am I experiencing physical symptoms such as headaches, fatigue and or digestive issues?

If you answer yes to any of these questions, then it may be worth exploring further into how to heal from burnout.

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    Taking a Break to Heal from Burnout

    We know how difficult it can be to face burnout. The best way to heal is to take a break and begin the journey of recovery, and we’re here to provide you with some helpful activities to aid you in that process.

    When dealing with burnout, time-outs are essential. Make sure to factor in regular pauses throughout your day to connect with your feelings and needs in that moment. You should also take one day off each week to rest and recharge.

    It’s important to stay active and get out into nature. During your breaks, take a walk, do some yoga or light stretching, or tend to your garden. Take a look at your current activities to make sure you’re getting the right balance of physical and mental stimulation.

    Find something creative to do with your hands. This can include crafting, knitting, baking, painting or sculpting. Engaging in these activities for even a few minutes can help break up the monotony of life and provide a sense of accomplishment.

    There are also digital activities you can indulge in to help relax. Listen to your favorite music, curate a playlist, watch a movie or dive into a favorite TV show. Allowing yourself this type of pleasure is important for ensuring your overall wellbeing.

    Find ways to nurture yourself during your break times and remember that healing takes time. Burnout doesn't go away overnight, so it's important to set realistic goals and expectations for yourself.

    Discuss Types of Professional Help

    There are many different types of professional help available to assist you on your journey to healing from burnout. It is important to find the right type of help that works for you. Talking to a licensed mental health professional can give you insight into what type of coping strategies might best serve you. Some of the professional options for mental health care include:

    • Psychotherapists - Psychotherapists specialize in providing non-medical therapies for treating mental, emotional and behavioral disorders. They will provide techniques for helping you understand the source of your burnout and develop coping strategies.
    • Psychiatrists - Psychiatrists are medical professionals who prescribe and monitor medications. They can help diagnose any potential mental health issues and determine if medication can be used to help manage burning out.
    • Life Coaches - Life coaches specialize in creating supportive environments and helping people set and reach goals. A life coach can help you identify areas where you need to make changes in order to help you heal from burnout.
    • Spiritual or Religious Counselors - Spiritual and religious counselors specialize in providing spiritual support and guidance. They can help you develop a deeper understanding of your purpose in life and how to cope with the struggles of burnout.
    • Alternative Therapies - Alternative therapies such as acupuncture, yoga, meditation, massage, and aromatherapy can all be beneficial in helping to manage burnout. These types of therapies can help you reconnect with your body and work through stress and anxiety.

    It is important to remember that you don't have to do this alone. Seeking professional help is not a sign of weakness. It is a sign of strength and courage to take care of yourself. When deciding to seek professional help, it is important to research different types of professionals and look at reviews that can help you determine what type of professional may best serve your needs.

    Reflecting on the Cause

    This is an important step of healing from burnout, as you need to take some time to reflect on the cause of your burnout. It is important to think about your individual role in creating or perpetuating it and also what role external resources played.

    Maybe you took on too much responsibility, did not prioritize tasks, or worked too hard without giving yourself a break. Maybe the environment around you was toxic, overly demanding or lacked support. This is all valuable information to understand and can help you move forward with grace.

    Take some time to jot down notes about all the aspects that may have contributed to your burnout. This could include thoughts about your job history, personal stress levels, relationships, habits and lifestyle. Reflecting on these in a non-judgemental way can help you create a plan for your path forward.

    Talk to Friends and Family

    When struggling with burnout, it can be hard to reach out to those closest to you. Yet, seeking support from family and friends is an important part of recovery. Everyone’s situation is different, but having a supportive network around you can be invaluable.

    Acknowledge the importance of strong relationships during this challenging time. That support should not only come from loved ones but from professionals as well. Don’t hesitate to find the necessary help you need to recover from burnout.

    Let your friends and family know how difficult it is for you and how much their help means. Be specific in what kind of help you need from them, talking, listening, or just spending time together. Explain that while you appreciate their support, you also need your space and time for yourself.

    Here are some tips for talking to family and friends:

    • Share your feelings. Allow people to understand what's going on and why it matters to you.
    • Set boundaries. Let your friends and family know what kind of support you need from them and what limits you need to set.
    • Be open to advice. Ask for advice, if needed, but make sure to evaluate it before taking it.
    • Engage in activities with them. Spend time with them doing things you enjoy.

    Family and friends can offer a great deal of comfort. Don’t be afraid to reach out to them for help and discuss your struggles.

    Prioritize Self-Care

    Burnout is a challenging process, and healing, while possible, requires dedication and an understanding of your own needs. One of the most important steps on the path to healing from burnout is to prioritize self-care. We’ve all heard about the importance of eating well, getting enough rest, and exercising – and those things are key components when it comes to recovering from burnout.

    The food you consume can have a major influence on your mental and physical health, and therefore your ability to cope with and heal from burnout. Eating healthy meals keeps us energized and able to face the day with more resilience. In addition to healthy meals, making sure to have enough sleep is also incredibly important. The amount of sleep needed varies from person to person, but creating a consistent sleep schedule can be beneficial for recovering from burnout.

    Exercise is often overlooked as an important component of self-care, but it can provide powerful mental and physical benefits when done in moderation. Exercise gives us an outlet to release pent-up energy, refocus our minds and reduce our stress levels. All of these factors can play a large role in helping us to heal from burnout.

    By dedicating time and effort towards taking care of ourselves, we are investing in our own recovery and laying the foundation for a healthier future.

    Find Solace in Hobbies and Creativity

    It is easy to become overwhelmed by the demands of daily life and the symptoms of burnout. Taking time out to explore our passions, hobbies or creative endeavors can do wonders for helping us heal from burnout. Engaging with activities that interest us can help distract us from overwhelming thoughts, provide us with a sense of accomplishment and allow us to express ourselves.

    Creative pursuits, like art, photography, writing, music and dance can help the individual to reframe negative thought-patterns and establish connections between ideas. Additionally, being creative gives us the opportunity to tap into our inner resources and create something unique, be it a painting, a song or a poem.

    Engaging with creative activities can help increase our sense of self-awareness and self-esteem. It provides an outlet for us to work through complex emotions and challenges us to think creatively to find new solutions. Through creative expression, we are able to make sense of our world, develop unique perspectives and discover hidden truths.

    Engage With Mindfulness Practices

    It is possible to heal from burnout, and mindfulness practices can help you on this journey. Mindfulness involves focusing your attention on the present moment and being aware of your emotional and physical response. It helps connect our minds and bodies, allowing us to observe and manage our stress levels in a healthy way. According to scientific research, it can reduce stress, anxiety, depression, and even improve sleep quality and enhance relationships.

    When your energy starts to feel scattered or overwhelmed, mindfulness techniques can help center you in the present moment. Here are a few suggestions to get you started:

    • Mantras – Repeating a positive phrase such as “I am safe” or “I am strong” can help put things into perspective when overwhelmed.
    • Affirmations – Positive affirmations such as “I deserve to take care of myself” or “I will succeed” can help you tap into your inner strength and resilience.
    • Meditations – Taking time to sit quietly and observe your breath or a guided meditation can help bring your awareness to the present moment, helping you let go of any lingering worries and fears.

    Taking the time to incorporate these mindfulness concepts into your daily routine can help you gain clarity and control over your recovery journey, allowing for a more positive and fulfilling healing process.

    Summarizing the Path of Healing from Burnout

    Healing from burnout can be an arduous journey, but it is very possible. To help you get back on track, here are some essential takeaways:

    • Connect and empathize with yourself - Acknowledge how difficult it is to face burnout and understand that recovery is possible.
    • Take a break - Give yourself permission to take a break and let the healing process begin.
    • Talk to friends and family - Rely on your support system for love and guidance throughout your recovery.
    • Prioritize self-care - Make sure to take care of your own wellbeing: get enough rest, eat well, exercise and engage in creative pursuits.
    • Engage in mindfulness - A regular practice of meditation and mantras can help balance your emotions and cultivate inner peace.

    By following these steps, you'll be able to take back control and heal from burnout.


    Thank you for taking the time to read about how to heal from burnout. We understand that this can be an incredibly difficult and overwhelming process, but we also want to remind you that you can get through this. Everyone is different and needs to find their own path towards recovery. We hope that our guide has been a helpful starting point and has clearly articulated the necessary steps towards healing.

    We are rooting for you and wish you all the best in your journey towards a healthy and balanced life. Remember to be gentle with yourself and trust your own process. Find strength in the knowledge that you are not alone and take the time to replenish your energy so that you can move forward with confidence.