How to Recover from Burnout

What is Burnout?

According to the American Psychological Association (APA), burnout is a complete physical, emotional, and mental exhaustion accompanied by decreased motivation, lowered performance, and negative attitudes towards yourself and others. 

The APA found that 57% of people in a survey reported symptoms of workplace burnout. A study done by Handshake found that 80% of 2024 undergraduates had experienced burnout at some point during their undergrad. And for unpaid caregivers of adult family members, burnout levels can be as high as 60%. As a whole, around 28% of Americans feel burnt out. 

On average, it can take people anywhere from a few months to a few years to recover from burnout, depending on the severity and if they got out of the situation causing burnout in the first place.

Symptoms of Burnout

Burnout can look similar to depression and other mental health concerns, but it distinguishes itself in a few important ways.

The core three symptoms of burnout are: 

• Lack of energy or exhaustion.
• Feelings of negativism or cynicism.
• Poor performance.

If you are experiencing other symptoms of burnout without those core three, you may be experiencing depression. Although depression and burnout share many similarities, treatment for the two can vary. It’s important to be receiving the right mental health treatment. Talk to a therapist near you about depression and burnout to get on the right path to recovery. 

It’s easier to recover from earlier stages of burnout. If you can catch burnout earlier, talk to a mental health professional about how you can implement self-care techniques and boundaries to prevent burnout from progressing. 

 Early symptoms of burnout include:

• Feeling drained and physically exhausted, even after sleeping or taking time off
• Increased feelings of cynicism or detachment from work and coworkers
• Reduced job satisfaction, often accompanied by a sense of apathy or an inability to care about work-related tasks
• Decreased productivity and difficulty concentrating, along with a sense of worthlessness or ineffectiveness
• Increased irritability or frustration with colleagues and clients, leading to conflicts and additional stress
• Loss of enjoyment from activities or hobbies that were once pleasurable
• Feeling like you’ll never reach your goals 
• Anxiety or chronic stress

It’s possible to continue working and living with burnout for months or even years. At that point, you may be experiencing more severe, late-stage burnout symptoms, such as: 

• Chronic fatigue: Physical and mental exhaustion that persists despite rest or time off.
• Increased cynicism or detachment: Feeling disconnected from work and the people around you, leading to a sense of emotional distance.
• Decreased satisfaction and emotional exhaustion: A deep sense of emotional emptiness and the feeling of constantly being overwhelmed.
• Depersonalization: A sense of disconnection from oneself, feeling like a spectator rather than an active participant in life.
• Decreased performance: Decreased productivity, difficulty concentrating, and reduced effectiveness in completing tasks.
• Emotional instability: Frequent mood swings, heightened irritability or anger, and a reduced ability to cope with stress

You may also experience physical symptoms, including: 

• Stomach Issues
• High blood pressure
• Frequently getting sick
• Frequent headaches
• Problems sleeping
• Difficulty concentrating
• Chronic fatigue 
• Brain fog 

If you are experiencing these symptoms, a professional therapist can help. Recovering from burnout involves identifying the causes of your burnout, creating distance, and implementing self-care and recovery strategies to let your mind and body heal. It can be a lengthy process, but a therapist can help guide and support you every step of the way.

How Does Burnout Affect Mental Health?

Burnout can have a significant impact on mental health, affecting various aspects of a person's well-being. It often starts with increased stress and pressure in the workplace, leading to a state of chronic exhaustion and emotional depletion. Over time, this can result in a cascade of negative effects on mental health.

The emotional toll of burnout can leave individuals feeling overwhelmed, anxious, and depressed. They may experience a loss of motivation and joy or feel detached and disengaged from activities they once enjoyed. Burnout can also erode self-esteem and self-worth, as feelings of incompetence and ineffectiveness become more prominent.

The constant state of stress and fatigue associated with burnout can disrupt sleep patterns, leading to sleep difficulties and exacerbating mental health symptoms. Cognitive functioning may be impaired, with difficulties in concentration, memory, and decision-making.

Additionally, burnout can strain relationships and social connections. Individuals may withdraw from social interactions, feeling irritable and less able to connect with others, causing further strain on their mental well-being.

It's important to prioritize mental health and address burnout promptly. Seeking support from mental health professionals can provide coping strategies, stress management techniques, and a safe space to process emotions. Engaging in self-care activities, setting boundaries, and practicing stress-reduction techniques can help restore balance and promote healing. Remember, the road to recovery is possible, and reaching out for help is a sign of strength and self-care. You don't have to face burnout alone - there is support available to help you regain your mental well-being.

Steps to Recover from Burnout

Burnout can physically alter your brain, and recovery is going to take time. The brain is resilient and can bounce back to a healthy, balanced state, but it can take anywhere from months to years. The key is to make slow, actionable changes and to not burn yourself out trying to recover from burnout. 

1. Make sure it’s not something else first. 

Because burnout is so similar to depression and other physical health issues, it’s important to go to your doctor to see if there is an underlying health issue. Thyroid issues, autoimmune disorders, sleep disorders, or mental health issues such as anxiety and depression can all look like burnout but have different treatment methods. Therefore, it’s important to rule out anything else before pursuing burnout recovery. 

2. Determine what is causing the burnout. 

It’s hard to recover from burnout without knowing what is causing it in the first place. For many people this will be their job, caretaker duties, or schooling. Look at what areas of your life you feel like are most suffering due to your symptoms. Do you feel cynical, irritated, or exasperated at it? Does your identity feel misaligned with it? Have you started to dread participating in it, especially when it used to be a neutral or positive thing for you?

3. Decide if you need distance or boundaries.

Not all cases of burnout require walking away from the activity causing your burnout. In some cases like caregiving, this isn’t always possible. Recovering from burnout while still engaging in the work that caused your burnout is possible. For some, it’s easier than starting over again. Whether you need to walk away completely or put up some important boundaries is up to you. It can help to start with the boundaries and then progress to more drastic changes if your burnout symptoms persist. 

Examples of boundaries while recovering from burnout include: 

• Blocks of time (days and hours) in which you will not work
• Delegate tasks frequently
• Communicate your breaks and time off
• Use your PTO, sick time, and holidays to rest
• Ask for help when you need it 
• Lower your expectations and goals 

4. Promote mental resilience. 

Mental resilience is the brain’s ability to bounce back after significant emotional distress. It is not a fixed state, rather a skill that can be honed. Burnout often whittles this skill down, making you more susceptible to negative emotions. Engaging in activities that increase mental resilience, self-worth, and self-image will not only help you heal from burnout but prevent it in the future too. Having a strong social support system is important for mental resilience. You can also engage in individual activities such as affirmations, journaling, or artwork. 

5. Integrate stress reduction activities in your day-to-day.

Your body is in a state of chronic stress when it is burnt out. To recover from burnout, you have to teach your body how to be calm. Practice mindfulness exercises, journaling, creating art, light exercise, and other stress-reducing activities. Make time for these daily. 

6. Revitalize other parts of your life.

Burnout can be all-consuming, leaving you little energy or time to engage in activities that you used to love. A big part of burnout recovery is rebalancing your life to make space for joy. Try new things, or fall back on your comfort hobbies. Spend time being an amateur at something, and do things for no other purpose than the joy of doing them. 

7. Take care of your body.

Burnout is as much of a physical struggle as it is mental and emotional. Your body will need more rest while it is recovering from burnout than usual. Let yourself take the naps, sleep in, and spend some evening on the couch. Don’t forget to eat healthy and practice light exercise. Don’t overdo it with any diet or exercise, the goal of recovering from burnout is to keep everything gentle.

Therapy for Burnout

If you're experiencing burnout, therapy is an effective tool to help you manage and recover. A therapist can provide a safe, non-judgmental space to explore your feelings and work through the underlying causes of burnout. By helping you identify and address stressors, they can help you develop coping strategies and establish healthier habits. Therapy can empower you to set boundaries, prioritize self-care, and practice stress-management techniques. With the right support and guidance, you can regain a sense of balance, purpose, and fulfillment. Remember, seeking help is a sign of strength, and therapy is a valuable resource for those struggling with burnout.

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