Burnout is a state of physical, mental, and emotional exhaustion that can be overwhelming, leaving people feeling depleted and unmotivated. In fact, it’s now recognised by the World Health Organisation as a syndrome resulting from long-term stress and pressure. And you’re not alone, a staggering nine out of ten British adults have experienced high or extreme stress in the last year. Burnout often presents with physical symptoms such as fatigue, headaches, muscle or joint pain, weakened immunity, digestive issues, or difficulty breathing. If left unaddressed, it can lead to chronic physical and mental health challenges.

While burnout is often linked to work, it can also stem from personal or social responsibilities, such as caring for others or managing health challenges. Recovery from burnout is possible, but it requires patience, self-compassion, and a commitment to making lasting changes. Recovery can take a few weeks, months and in some cases even years depending on its severity.

Recognise and Accept Burnout

The first step is acknowledging burnout. Many people try to push through, hoping that stress will eventually subside. However, burnout is not a temporary phase; it is a signal from the body and mind that it’s time to adjust. Accepting that you’re experiencing burnout without judgment helps reduce the internal pressure to ignore the problem. This acknowledgment can be difficult, especially if you’re a high achiever. Remind yourself that burnout is a common experience, and recovery is a journey rather than a quick fix. Treat yourself with the same kindness you would offer a friend in a similar situation.

Prioritise Rest

Burnout recovery begins with rest. If possible, take time off from work or reduce your workload to prevent further stress accumulation. If that’s not realistic for you, instead dedicate yourself to quality sleep, as burnout often disrupts normal sleep patterns. Practice good sleep hygiene — like keeping a consistent sleep schedule, avoiding screens before bed, and creating a relaxing bedtime routine. Even if you’re working long hours, prioritising a small bedtime routine at the end of your day can make a huge difference in energy levels and overall resilience.

Re-evaluate Your Priorities

Burnout is often a result of overcommitment or misaligned priorities. Take time to reflect on what truly matters to you in both your professional and personal life. Ask yourself if you’re saying “yes” to too many things that don’t align with your values or goals. Write down your core values and goals and assess how your current workload and activities align with them. This goes beyond work and can be social commitments with friends and family. By doing so, you can identify what’s essential and let go of tasks or responsibilities that aren’t contributing to your overall wellbeing and set the boundaries you need.

Rebuild Healthy Habits

Burnout often disrupts self-care routines, so part of recovery is re-establishing healthy habits. Focus on nutrition by eating regular, balanced meals to fuel your body and stabilise mood. Physical activity, even light exercise like walking or stretching, releases endorphins and helps alleviate stress. Additionally, prioritise activities that nurture your mind and spirit, whether through meditation, journaling, or creative outlets. Rebuilding these habits slowly will allow you to restore balance without feeling overwhelmed — and it doesn’t have to take much time. Just ten minutes a day, whether during your lunch break, on your commute, or before bed, can make a meaningful difference.

Seek Social Support

Isolation can exacerbate burnout, so reconnecting with supportive friends and family can be immensely beneficial. Share your feelings with people you trust, as expressing your experiences can provide relief and validation. Talking with a therapist or counsellor is also highly recommended, as they can help you develop coping strategies tailored to your needs and provide valuable guidance during recovery.

Recovering from burnout is a gradual process that requires self-awareness, patience, and a willingness to make lasting changes. By recognising burnout, prioritising rest, setting boundaries, and rebuilding supportive routines, you can reclaim your energy and wellbeing. Ultimately, burnout recovery isn’t about returning to the way things were — it’s about creating a healthier, more sustainable approach to life and work.