What to Do If You’re Burned Out
Whether you’ve been running on fumes at work, juggling too many responsibilities at home, or simply ignoring your own needs for too long, burnout is a signal that something must change.
Here are some tips on how to recover from burnout — and build safeguards so it doesn’t happen again.
Recognize the Signs
You can’t fix burnout if you don’t acknowledge it. Symptoms can include:
- Constant fatigue and low energy
- Irritability or cynicism
- Feeling detached or unmotivated
- Trouble concentrating or making decisions
- Physical symptoms like headaches, insomnia, or digestive issues
If you’re nodding “yes” to most of these, you’re not just stressed — you may be burned out.
See How to Assess if You’re Close to Burnout – Gilbert Wealth
Address the Root Cause
If possible, step back from the immediate sources of stress. Delegate tasks where possible and take a break from the situation.
Ask yourself:
- What is draining me most right now?
- Is it workload, lack of control, unclear expectations, or emotional strain?
- Am I out of alignment with my values or priorities?
Identifying the root lets you create lasting solutions instead of just putting on a bandage.
Refocus on Rest and Recovery
Burnout recovery often means replenishing physical, mental, and emotional reserves:
- Sleep: Prioritize quality rest — your brain repairs stress damage during deep sleep.
- Nutrition: Eat balanced meals to stabilize energy and mood.
- Movement: Gentle activity like walking, stretching, or yoga helps reduce tension.
- Digital breaks: Limit time in front of screens to give your brain a rest.
Re-establish Boundaries
Boundaries aren’t selfish — they’re protective.
- Set clear work hours and stick to them.
- Learn to say “no” without guilt.
- Schedule downtime before your calendar fills.
Reconnect with Your Why
Burnout often comes when you’ve lost touch with why you do what you do.
- Revisit your personal and professional goals.
- Spend time on hobbies and relationships that energize you.
- Volunteer or engage in something that aligns with your values.
Seek Support
You don’t need to recover alone.
- Talk to a trusted friend, mentor, or counselor.
- If work-related, speak to your manager or HR about adjustments.
- Consider professional help — therapists and coaches can offer tools for resilience. Organizations like Run Hard Rest Well provide help to businesses and individuals in their journey.
A Word of Encouragement
If you’re burned out right now, you may feel like the light has gone out — but it hasn’t. You are valuable, your presence matters, and the world is better with you in it. This season will pass. You will regain your strength, your motivation, and your sense of self.
One day soon, you’ll notice that the laughter comes easier, the mornings feel lighter, and the things that once brought you joy will do so again.
You are not broken — you are simply in need of rest, renewal, and care. And you will recover.
And once you’re there, you can work to stay there: How to Avoid Burnout and Keep Your Fire Alive – Gilbert Wealth