Burnout Recovery is often driven by factors such as insufficient timing for rest and recovery, as well as limited access to support or resources, which can delay the ability to recharge and regain balance. The most effective solutions for burnout typically involve making changes to lifestyle, such as improving work-life balance, incorporating stress management techniques like mindfulness or exercise, and seeking professional help to address underlying emotional or psychological factors contributing to the burnout. Factors contributing to burnout recovery include engaging in in-depth therapy to address emotional and psychological challenges, making significant lifestyle changes to reduce stress and promote well-being, and establishing ongoing plans to prevent recurrence by building resilience and healthy coping strategies.
COVID-19; A Rise in Burnout Rates:
Findings revealed a rise in burnout rates, including increased emotional exhaustion, depersonalization, and compassion fatigue, along with a decline in feelings of personal accomplishment (Lluch et al., 2022). I have observed this trend in my work as a therapist, particularly during the transition into the COVID-19 pandemic and the subsequent shift out of it as clients returned to the office. These changes have led to a noticeable increase in burnout among my clientele in Ottawa, Ontario, Canada. Here are some strategies I’ve found helpful in my practice.
How To Detect Whether You Are Really Burnt Out
Identifying burnout is the first step in recovery. The symptoms of burnout are often similar to general stress or fatigue, but key signs are:
- Chronic fatigue despite sufficient rest.
- Detachment or apathy with respect to work or responsibilities.
- Heightened irritability or emotional sensitivity.
- Physical signs like migraines, stomach problems or chronic pain.
- Constantly interacting with others, yet feeling unproductive or ineffective despite putting in significant effort.
If so, it may be time to seek out solutions and make recovery a priority.
Burnout Recovery Journey Through These 6 Steps
Burnout recovery isn’t so much linear as it is spiral, but these six steps can serve as a helpful roadmap:
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Recognize the Burnout
Admit that you’re exhausted. This step is crucial for recovery and often is the most difficult, particularly if the cause — as can be a worthwhile job or caregiving — is personally significant.
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Get Some Distance from Stressors (When You Can)
Step back from the stressing factors, at least temporarily. This might involve a leave of absence from work, arranging childcare on breaks, or setting time aside for self-care.
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Prioritize Your Well-being and Your Basic Needs
Concentrate on things that will fill your energy bucket, whether that be getting better rest, having nourishing meals or being with the right friends. Remember what it is that makes you feel complete.
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Reflect on Goals and Values
Reevaluate your priorities. Would your existing responsibilities be in line with your values or draining energy while lacking of fulfillment? Spotting these gaps is essential for permanent transformation.
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Look for Solutions
Fill a gap or solve a persistent problem. It could mean small adjustments, such as establishing boundaries, or larger changes, like switching jobs or reassessing relationships.
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Take Action
Make adjustments until you feel balanced again. Whether it’s limiting work hours, seeking therapy or some combination of the above, all of these actions propel you further on the path to recovery.
12 Techniques to Conquer and Recover from Burnout
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Therapy
Seek professional support to help tackle stress management, people-pleasing tendencies or anxiety. Therapists can help you through the process of setting priorities and practicing self-compassion.
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Turn to Your Support System
Be around people who listen to you and make you feel safe. Practice vulnerability to create these connections and bolster emotional fitness.
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Identify Sources of Stress: Workplace or Personal
Identify consistent sources of stress in your life. Reassess priorities, delegate tasks or talk with a manager about accommodations.
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Practice Self-Compassion
Self-compassion, according to Dr. Kristin Neff, means being kind toward yourself instead of self-critical. It is different from toxic positivity and permits realistic, empathetic self-reflection. Self-compassion is vital for people-pleasers and those burning out because it helps them set boundaries, prioritize their well-being, and break the cycle of overextending themselves to meet others’ needs.
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Monitor Stress Levels
Get to know your own signs of stress, like physical tension, a racing heart, or catastrophic thinking. Regular self-check-ins can help prevent burnout from going unchecked.
Quick Tip: Use handwashing as an opportunity to check in with yourself, assessing your stress levels and any personal signs of tension.
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Journal
It can also help you process your emotions, reflect on your challenges, and identify patterns that contribute to your stress.
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Grounding Techniques
Deep breathing, sensory awareness, and visualization help ground you in the present moment and alleviate overwhelm.
Quick Tip: Count everything green (or any other colour) in your surroundings.
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Set Boundaries
Learn to say no when and where you can. This can be particularly difficult for people-pleasers, but setting boundaries in recovery is important.
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Eat a Healthy Diet
A good diet also helps your body recover from stress, giving it the fuel it needs for energy and mental clarity.
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Move Your Body
Regular exercise and somatic movements can bring you to a state of stress management and emotional regulation. It also helps balance cortisol levels and boost mood-enhancing hormones like endorphins, dopamine, and serotonin.
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Practice Good Sleep Hygiene
Good sleep hygiene is important for burnout recovery because it promotes restorative sleep, helping to restore energy, improve mood, and regulate stress levels. Establish a routine, limit screen exposure before bed, and optimize your environment to prioritize quality sleep.
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Engage in Joyful Activities
Revisit hobbies or pastimes that bring you joy. These joyful moments of grounding contribute to overall well-being.
How Long Does It Take to Recover from Burnout?
The recovery process from burnout depends on personal situations, but in general, experts classify timelines into these categories:
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Mild Burnout
Recovery Time: A few weeks to a few months.
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Moderate Burnout
Potential Recovery Time: A few months.
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Severe Burnout
Recovery Time: 1–3 years or longer.
The length of time you stay in a prolonged stress situation, the availability of systems and support, and your willingness to make changes are key influences on recovery. The more proactive you are in treating burnout, the easier your road to recovery can be.
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