How to Recover from Burnout: 9 Tips to Bounce Back

How to Recover from Burnout: 9 Tips to Bounce Back Tired Sleeping Businessman

Burnout will stop any progress right in its tracks and is detrimental to your mental health. It happens when you’re overworked, overstressed, or physically and emotionally drained. Those that suffer from burnout feel exhausted, unmotivated, and even depressed. 


The severity of burnout can vary from case to case, and you shouldn’t disregard the symptoms.

Those that suffer from burnout feel exhausted, unmotivated, and even depressed. The severity of burnout can vary from case to case, and you shouldn’t disregard the symptoms.

Employers are pushing the limit, trying to see how much work they can squeeze out of you. The pressure to be successful can start to build up. Especially since society idolizes those who have significant wealth and importance. If you don’t fit into that category, it’s easy to feel hopeless, regardless of how hard you work.

How much you earn depends on the amount of value you provide. Putting in the extra effort and working overtime is a good thing. It’s how many people become successful. However, tackling extra responsibilities and cramming as much work as you can, typically leads to burning out. If you’re feeling the symptoms of burnout and want to recover, try these 9 tips to help you bounce back.

1. Take a break

Taking a break is probably the most obvious solution, but it may not be possible for everyone. If your employer won’t allow sufficient time for breaks, you should look for a new place to work. You might worry that a break will slow you down or make things worse. That won’t be the case unless you take an unnecessarily long hiatus. If you’re burnt out and keep working without a decent break, your work quality will suffer. A pleasant recess can help increase your productivity and relieve stress. So relax and take a day off. Even if you can only afford to skip out for a few hours, it will still allow you to regroup. 

2. Change up your workspace

Changing up your work environment makes things less redundant and more interesting. If you can, try working in a completely different area. If you are bound to a specific desk or cubicle, there are still some ways to change things up. Declutter, organize, and make your space as comfortable as possible. Change your scenery with some decorations or family pictures. Motivational posters and pictures of loved ones can help you push through burnout. Try listening to some tunes, if you already listen to music, try a different genre. If everything is the same every day, it makes it easier to burnout.

3. Learn to say no

Trying to be a people pleaser instead of focusing on your own priorities will lead to burnout. To help recover or prevent it from happening, learn to say no. It’s simply impossible to please everybody, so don’t waste your time trying. Friends, co-workers, and family members will all demand some of your time. You’ll need to balance these relationships while still allowing yourself to accomplish your own goals. The best way to say no is to be honest. If you’re busy or have other obligations, be straightforward and let them know. If they’re not understanding of your situation, then it’s their problem and not yours.

4. Exercise

Exercise is a great way to recover from burnout. The mental health benefits from being physically active will help keep you going. We are talking endorphins baby! The natural way to create feelings of euphoria and happiness. They make it worth breaking a sweat and will uplift your spirits in many different ways. You don’t have to get a gym pass or spend money to exercise. Go for a jog around the block, do some exercises at home, and get your blood flowing. If your line of work is already physically demanding, then more exercise may make things worse. But, if you’re at a desk all day, exercise will be a driving force in making you feel better.

5. Reach out to a friend or family member

Have a conversation with someone that cares about you. Express what you’re going through and let them be a shoulder to cry on. It’s good to let things out and vent once in a while. A close friend or family member will help talk you through things. Avoid speaking with someone who is overly negative or is known to spread gossip. Those individuals can be toxic and you should avoid them. Seek out positive influences and people you can trust. Try not to keep everything bottled in all the time, it will become a drain on your mental health. A long deep conversation with someone you’re close with will help you recover from burnout.

6. Get some sleep

Being well-rested makes it easier to tackle your objectives. If you’re not getting enough sleep, you’ll be more likely to burnout. Lack of sleep can result in some serious health problems and turns your day into a living nightmare. Setup a proper sleep schedule and stay consistent. The exact number of hours you need to get is often argued. But, your body will tell you when you’re not getting enough. Keep a positive mindset while falling asleep and never go to bed angry. As important as it is to get enough sleep, it’s also equally important to not get too much. Oversleeping can end up being just as bad, try to find a happy medium.

7. Do something you enjoy

While living in the rat race, it’s easy to lose sight of what matters most. Life is meant to be enjoyed! We are not around very long and we all have an expiration date. If you’re looking for a way to recover from burnout, try spending some time doing something you love. Hobbies and passions make trivial stresses and anxieties of life melt away. Everyone needs a healthy release! If I don’t swing a golf club or strum a guitar every once in a while, I’ll lose my mind. Give yourself some time just for you, and spend it doing something that makes you happy.

8. Eat healthy

When you’re busy, it’s easy to forget about nutrition and what you’re eating every day. You don’t have enough time to worry about what you eat and end up consuming whatever is convenient. Foods that are convenient in the U.S. are usually terrible for your health. Eating too many processed junk foods will make you feel sluggish and start to destroy your body. Unfortunately, when people feel the symptoms of burnout, they opt to eat comfort foods. Comfort foods are typically bad to eat every day. Instead, eat a well-balanced diet, one that’s full of veggies and healthy fats. Healthy food makes you feel better! A proper diet will make it easier to recover from burnout.

9. Unplug from the digital world

Smartphones and social media are both a blessing and a curse. Spending too much time on social media can damage your mental health. To help recover from burnout, try unplugging or “going dark” for a while. You don’t need to know what everyone else is doing all the time. Stop trying to keep up with the digital popularity contest, it gets exhausting and isn’t worth it. You may not even know the harm it’s causing until you take a break from it. It’s better to focus on what’s going on right in front of you, instead of what’s happening on fakebook. Social media isn’t all bad, but unplugging from it every now and then will do wonders.

Final thoughts

Relaxed peaceful man

Burnout will cause your work, your health, mental state, and the people around you to suffer. The best way to prevent and recover from burnout is to identify the root cause. If you are struggling, please consider seeking professional assistance. Some work environments are so bad that nothing will help, and you’ll just need to quit working there. But, that should only be considered as a last resort. Keep your head up and try to prevent burnout from happening. Life and it’s many obstacles can be difficult, but they will make you stronger.