Work and other aspects of everyday life may cause stress, but burnout is something more. It’s not just being tired or frustrated — it’s a deep mental, emotional, and sometimes spiritual depletion. You might find it impossible to focus on work, or you might feel disconnected from others when you’re struggling with it.
Think of burnout as a wake-up call, not a weakness. It’s a sign that you may want to evaluate your life or certain aspects of it and make some changes in order to turn things around.
Quick fixes typically don’t provide ongoing relief from burnout, but focusing on reconnection with your values might. But how do you do it? We’ll provide a compassionate, realistic guide to help you recover and find or rediscover purpose for a fulfilling life.
*Disclaimer: The information in this article is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. If you are experiencing mental health challenges or symptoms of burnout that interfere with your daily life, please consult a licensed healthcare provider.
What is burnout?
The World Health Organization describes burnout as an occupational phenomenon that results from ongoing, unmanaged, and chronic workplace stress. While burnout isn’t a medical condition or disorder, it’s a very real experience that can cause physical and emotional symptoms, like exhaustion, detachment, and reduced work performance.
You might also feel disconnected from your values or purpose. Keep in mind that causes of burnout aren’t just work-related stress factors, like long hours or poor work-life balance. Stressors in other areas of your life can cause it too, such as caregiving, parenting, or relationships.
Symptoms of burnout to know
If you think you might be dealing with burnout, you’re not alone. In fact, roughly two-thirds of workers in the U.S. have reported feeling burned out. Recognizing the symptoms can help you determine if you’re experiencing burnout so you can take steps toward recovering.
Emotional numbness or detachment
Many people dealing with burnout may feel emotionally numb or flat, feeling no emotion in response to chronic stress or other situations in your life.
You might also feel disconnected or withdrawn, avoiding social activities or interactions with co-workers, family, or friends. Similarly, you may lose interest in hobbies you once loved. Instead of bringing joy, they can feel like a chore or just not worth the effort.
Constant exhaustion that rest doesn’t fix
Being burned out can leave you feeling fatigued in a way that naps or a weekend filled with rest won’t touch. This is because burnout goes beyond physical exhaustion and affects your mind and emotions — especially if you’re an empath who picks up on other people’s energy and emotions.
Irritability or cynicism
Burnout can gradually change your mindset, causing you to view work, relationships, or other aspects of your life in a negative way. It can lead to resentment and frustration that affect your ability to do your job or your interpersonal relationships.
When you’re burned out, your work or connections with others may lose value to you. Your job might seem meaningless, or a relationship with someone might feel like it’s going nowhere or too exhausting to maintain.
That cynicism can turn inward, leaving you frustrated with yourself for struggling. Or you might feel like your life doesn’t have a sense of purpose to make it meaningful.
Feeling like nothing you do is enough
Even if you’re doing everything “right,” the pressure to perform, be perfect, or always please people can lead to chronic overgiving. You show up, you meet or exceed expectations — but in your mind, it’s still not enough.
The problem isn’t that you want to help others. It’s that you end up giving too much of your time and effort again and again, resulting in burnout.
Continuing to try to please others or striving for perfectionism only causes you to feel like you’re falling short. You can end up getting caught in a cycle of performing and feeling disappointed in yourself, potentially making burnout worse.
Early steps to begin burnout recovery
No matter how burned out you feel or how long you’ve been experiencing prolonged stress, you have the power to improve your situation. You don’t need to make big changes right away or put in a lot of effort to work on recovery. In fact, starting small and keeping things manageable is often a more successful approach.
We’ll walk you through the first few steps to take in order to overcome burnout and start a journey toward self-discovery and self-growth.
Acknowledge that you’re burned out
Being able to admit that you’re experiencing signs of burnout is your first step. Naming what you’re going through can empower you to accept your current situation for what it is and focus on improving it.
Think about what you’ve been experiencing, how your energy levels have changed, or how your mindset might have shifted. Know that feeling burned out can happen to anyone — even those with great support systems.
Give yourself permission to pause
Recovering from burnout means recognizing that it’s important to step back, take time to rest, and focus on self-care. Resting isn’t a sign of laziness — it’s an act of self-care to treat yourself with respect and give your mind and body a break from ongoing stress.
You need this pause to help regain your well-being and replenish your energy levels after being so exhausted. Allowing yourself to rest might not make your burnout go away entirely, but every little bit helps you move closer to healing.
Create micro-restorative rituals
You don’t have to overhaul your daily routine to recover from burnout. Trying to do so might backfire while you’re struggling with mental exhaustion or feeling emotionally numb. Instead, consider adding small rituals to your daily life to help restore your energy:
- Taking short walks for exercise and fresh air
- Saying “no” to other people’s requests
- Writing about your thoughts and feelings in a journal
- Starting or ending your day thinking about three things you’re grateful for
- Practicing mindfulness and meditation
In addition to these rituals, adopting healthier habits can also help ease your stress levels. Do your best to get enough sleep, eat a healthy diet, and add regular physical activity to your routine.
Reconnect with your “why”
When you’re burned out, you may be too engulfed in trying to get through each day to put much energy into focusing on what inspires you or brings you joy. In this way, burnout offers an opportunity to reconnect with yourself and reflect on what brings meaning to your life.
In some cases, burnout could indicate a misalignment with your life’s purpose. This experience gives you a chance to explore or rediscover your values and what you’re passionate about, putting you on the path toward a more fulfilling life.
Get support from safe people
The recovery process doesn’t happen in a silo. Don’t be afraid to lean on your support network for space to heal, like trusted family members, friends, or mentors. These supporters can offer a different perspective on your situation, or even reframe it in a helpful way.
You may also want to explore options for support groups or professional help, such as a life coach or a licensed provider to help you learn coping strategies.
As you work on recovering, set boundaries for your own well-being. These personal and professional limits help protect your mental health and prevent further emotional exhaustion. For example, you might let others know you’re not available to take on additional tasks or requests for the time being.
How to rebuild a life that supports your well-being
Once you take early steps toward recovery, it’s time to focus on creating a life that has meaning for you. Here are some helpful strategies that can help you work on reducing burnout.
Redefine what productivity means to you
The current “hustle culture” doesn’t leave much time for rest or reflection. Rather, these narratives encourage people to keep going and going in order to achieve fame, wealth, or other kinds of material success.
Exploring what productivity and success mean to you can help you shift away from the “grindset” mentality and turn to sustainable, purpose-led definitions of success. For example, success might mean using your gifts or talents to serve others as a life coach, educator, or healthcare provider rather than focusing on making more money or rising in status.
Revisit your boundaries
Remember how burnout can happen when you try to please people all the time, resulting in chronic overgiving? Boundaries are an important part of curbing this and taking better care of yourself. Reassess what you tend to say yes to at work or in other areas of your life.
Do you agree to take on extra work hours or projects, even when you’re tired and need a break? Do you run errands or do other tasks for family, even if you have a lot to handle on your own to-do list?
Think about where and when you may need to start telling people no if they make requests or ask you for favors. You’re not being rude or insensitive for doing so; you’re protecting your own emotional and mental well-being.
Make space for joy and creativity
Overcoming burnout isn’t a quick process. But bringing even a small spark of joy back to your life can help you get started on healing. Slowly reintroduce activities or other things that spark energy and expression — just be careful not to attach performance to them.
For example, let’s say getting out and going for walks around your neighborhood while soaking up sunshine and breathing in fresh air energizes you. Burnout can make it hard to have enough energy to do these walks. Be careful not to immediately set strict goals for yourself, like walking for an hour each day or walking no matter what the weather’s like. Just going for a quick walk at first is enough to start with.
Attaching performance to things that bring you joy puts pressure on you, adding to chronic stress rather than relieving it. Take it slow, and give yourself time to get used to having joy and creativity in your life again.
Move at your own pace
The healing process isn’t linear — it’s one that you move through at your own pace. Just as becoming burned out doesn’t happen overnight, overcoming it doesn’t happen quickly.
Slowing down is part of the wisdom of recovery. It helps you learn to make time for reflection and get to know yourself better, rather than rushing through life on autopilot. It provides you with an opportunity to remember what gives your life meaning.
Reconnect with your purpose, not just your energy
Recovering from burnout helps you get your energy back, but it’s about more than that. It’s about returning to yourself, your values, and your meaning. Burnout isn’t a personal failure; it’s a sign that your life isn’t in alignment. It offers a chance for you to reevaluate your life and redirect it toward purpose and fulfillment.
If you’re looking to rebuild purpose, explore the Jay Shetty Certification School. This life coaching certification program helps you learn to support others while also deepening self-awareness.
Ready to reconnect with what inspires you by becoming a life coach? Join the program today!
