How to Recharge After Burnout

Burnout—it’s a word we hear often, but what does it really mean? Burnout is more than just feeling tired after a long day. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. You might feel disconnected from your work, overwhelmed by your responsibilities, or simply worn out. But here’s the good news: recovery is possible, and recharging is essential to regain your energy, motivation, and sense of well-being.

Here are some practical steps you can take to recharge after burnout so you can return to your life feeling refreshed and ready to thrive.

Recognising the Signs of Burnout

The first step to recovery is recognising that you’re burnt out. Burnout can manifest in various ways:

• Physical Signs:

Are you constantly fatigued, even after a full night’s sleep? Do you suffer from frequent headaches or find it difficult to fall asleep? These could be physical signs of burnout.

• Emotional Signs:

Burnout often brings feelings of irritability, anxiety, or a sense of being overwhelmed. You might notice that you’re more short-tempered than usual or that once manageable tasks now feel daunting.

• Behavioural Signs:

Have you started withdrawing from responsibilities or losing interest in activities you once enjoyed? This withdrawal is a common behavioural response to burnout.

Recognising these signs is crucial because it allows you to address burnout before it deepens.

The Importance of Taking a Break

When the signs of burnout begin showing, the instinct may be to push through and keep going, but this often exacerbates the problem.

Instead, prioritise taking breaks

Prioritising Rest:

Rest is not a luxury—it’s a necessity. Whether it’s getting more sleep, taking naps, or simply giving yourself permission to do nothing for a while, rest is the foundation of recovery.  Set a time and routine when you will start winding down after the day.

Put your phone in another room, light an aromatic candle (lavender induces rest), play some soft relaxing music, (singing bowls work well) or listen to a guided meditation.

( I recommend Insight timer - to my clients, there is a free version with plenty of useful guided meditations to listen to)

Disconnecting from Work:

Set clear boundaries with your work. Turn off notifications outside work hours, and avoid work-related discussions when you’re off the clock. It’s essential to create mental space for yourself.  

When you finish work, and you are leaving the office you can imagine, leaving everything behind when you walk over the office threshold. Next morning when you return to work you can pick it up again. If you are working from home, set an alarm at the time you are wanting to finish, then do something to interrupt the flow, such as go for a walk, do some exercise or take a shower.

Utilising Time Off:

If possible, take a vacation, even if you stay at home to rest and engage in activities that are less stressful. Time away from your usual environment can help you gain perspective and reconnect with yourself.

Self-Care Strategies for Recharging from Burnout

Self-care is more than just pampering—it’s about taking care of your physical, mental, and emotional health.

Physical Self-Care:

Ensure you get enough sleep, drink water, eat nourishing foods, and incorporate exercise into your routine. Physical well-being is deeply connected to mental health, and taking care of your body can help restore your energy levels.

Mental Self-Care:

Engage in mindfulness practices, meditation, or journaling. These activities can help quiet your mind and reduce the mental clutter that often accompanies burnout.

Emotional Self-Care:

Reconnect with activities that bring you joy, whether its spending time with loved ones, pursuing a hobby, or simply taking a walk in nature. If you find it challenging to navigate your emotions, consider seeking support from a therapist or coach.

We offer a 20 minute free consultation, book a time here.

Reevaluating and Reconnecting with Your Purpose

Burnout often stems from a disconnect between what we’re doing and what we truly value. We can look at it as an opportunity to reflect and realign with our purpose.

a) Reflect on Priorities:

Ask yourself what truly matters to you. Are there aspects of your life or work that no longer align with your values? Write a list of all the things you are doing and identify what you can let go of or what can be delegated.

b) Set Realistic Goals:

Avoid setting yourself up for future burnout by setting realistic, achievable goals. Have a look at your goals, what could you do now and what could be left for a later day. Then break larger tasks into smaller, manageable steps and put them into your calendar.

Take the time to acknowledge and celebrate your progress along the way. All too often, we set a goal, complete it and then move on to the next without recognising what we have just achieved, and as s a result we get into this habit of always striving. Acknowledging what you have accomplished increase confidence and signals there is meaning in the effort.

c) Reconnect with Your Passion:

Rediscover what you’re passionate about. Whether it’s a new project at work or a personal hobby, finding something that excites you can reignite your motivation.

d) Gradual Return to Routine

As you start to feel better, resist the urge to jump back into your routine full throttle. Instead, ease back into it. If you find this hard to do, find an accountability buddy, who will check in on you and encourage you to take it easy returning back to your routine.

e) Pace Yourself:

Take your time getting back into the swing of things. Start with lighter tasks and gradually build up your workload. If possible, allocate your tasks on Sunday, and resist the urge to do more, until you feel at full strength.

f) Creating a Balanced Schedule:

Balance is important here. Make sure your schedule includes time for work, rest, and leisure activities. This balance will help you maintain your energy levels and prevent future burnout. Try to do this before the week starts, plan it out and schedule it in your planner.

g) Say ‘No’ When Necessary:

Learning to say ‘No” is a powerful skill. Protect your time and energy by declining tasks or commitments that don’t align with your priorities or capacity.

Maintaining Long-Term Well-being, to prevent future burnout

Preventing future burnout requires ongoing attention to your well-being. Here’s how to maintain your energy and resilience long-term:

Building Resilience:

Engage in practices that enhance your emotional resilience, such as regular mindfulness exercises, maintaining social connections, and embracing a growth mindset. Resilience will help you navigate future challenges with greater ease.

Related article: Growth Mindset

Incorporating Daily Recovery Habits:

Make small, daily actions a part of your routine to maintain your well-being. Take short breaks throughout the day, incorporate regular exercise, whether that’s gentle stretching or walking in nature and choose nourishing foods to keep your energy steady.

Seeking Support:

Remember, you don’t have to do it all alone. Reach out for help when needed, whether it’s talking to friends & family or joining support groups, or seeking professional coaching.

Burnout can feel overwhelming, but with the right strategies, you can recover and return stronger.

Taking the time to recharge isn’t just about feeling better in the moment; it’s about investing in your long-term well-being.

What’s one thing you could incorporate today to help you with burnout?

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