Recovering from burnout

The CDC recommends 7 or more hours of sleep for adults aged 18 to 60. Burnout and poor sleep can feed each other, so protecting sleep is one of the kindest things you can do.

Habits that help (CDC)

• Avoid caffeine in the afternoon and evening
• Avoid large meals and alcohol before bed
• Go to bed and get up at the same time each day
• Keep your bedroom quiet, relaxing and cool
• Turn off screens at least 30 minutes before bed

The CDC says adults need 150 minutes of moderate activity a week, like brisk walking, and that activity supports both physical and mental health. When you are burned out, that can feel like a lot, so start with 5 minutes and build up slowly.

Rest only goes so far if the load stays the same. Look at what can stop, wait or be shared with someone else, at work and at home.

Ideas

• Ask for a deadline extension
• Hand one chore to someone else for a month
• Pause one commitment that is not essential
• Say "not right now" to new requests

Researchers call this “psychological detachment”. It means not doing work tasks and not thinking about work in your time off. Sitting on the couch while answering emails or replaying a meeting does not count.

A large review that focused on switching off linked it with less exhaustion and fatigue, better sleep and better wellbeing.

Ways to try it

• Make a “finish ritual”: close the laptop, write tomorrow’s top 3 tasks, change clothes
• Turn off work notifications after hours
• Choose activities that fill your attention, like cooking a new recipe, a game with friends or a sport
• If a work thought pops up, jot it down and come back to it tomorrow

Relaxation is a calm, low-energy state with pleasant feelings. It can come from things like meditation, gentle music or a slow walk.

Ideas

• Listening to music with your eyes closed
• A warm shower or bath
• Sitting outside and watching the sky
• Slow breathing for a few minutes
• Gentle stretching before bed

Researchers call this “mastery”: taking on a challenge or learning something outside of work. It may sound odd for a tired person, but a different kind of challenge can refresh you, build confidence and give you wins that have nothing to do with work.

Ideas

• Learning a few words of a new language
• Trying a new recipe or craft
• A beginner class in dance, art or a sport
• Gardening, fixing something, or a puzzle

Researchers call this “control”: deciding your own schedule and what to do in your free time. When most of your day is decided by others, having choice in your own time can be very restoring.

Ideas

• Keep one evening or morning a week with no plans, and decide in the moment
• Say no to plans that feel like obligations, when you can
• Let yourself change your mind about how to spend a day off

At the start, the goal is not to fix your life. It is to stop things getting worse. That might mean dropping extra tasks, asking for help, taking time off, or seeing your doctor.

Ideas

• Tell one trusted person how bad things are
• Cancel or pause anything that is not essential
• Book a doctor or therapist appointment
• Ask about time off or a lighter load

Many people feel they should use time off “productively”. But a drained brain needs real rest before it can make good choices. Sleep, gentle movement, nature and time with kind people come first.

Once you have a bit more energy, it helps to look at what caused the burnout. Cleveland Clinic suggests re-thinking your goals and values: what you are missing, whether your priorities match what matters to you, and what is most important and why.

Questions to think about

• Which of the six areas of work were most out of balance? (See the Understanding burnout guide.)
• What did I keep saying yes to that I wanted to say no to?
• What did I give up that I want back?
• What would a sustainable week look like?

When you start to feel better, it is tempting to go straight back to full speed. Try adding back one thing at a time, then check how you feel after a week or two. If your energy drops, scale back a little.

A busy week, a family crisis or a bad night’s sleep can bring old feelings back. Notice it early, use your warning lights plan, and be kind to yourself. A hard day is information, not failure.

Researchers call this “perfectionistic strivings”. It means caring about doing well and putting in effort. On its own, it was not strongly tied to burnout in the review. When the researchers separated it from the worry side, it even looked a little protective.

Example: a student who wants top marks, studies hard, and feels proud of a B+ because they gave it their best.

Researchers call this “perfectionistic concerns”. It showed a medium to large link with burnout. In some cases the link was even stronger at work than in sport or school.

It can sound like

• “If it is not perfect, it is a failure.”
• “Everyone will think I am useless if I get this wrong.”
• “I can never rest until everything is done right.”
• Replaying small mistakes for hours or days

Why it drains you: you never get to feel “done”, so your stress system never fully switches off. Every task carries the weight of a test.

1. Notice the critic. Name it: “There goes my inner critic again.”
2. Ask what you would say to a friend in the same spot, then say that to yourself.
3. Pick one low-stakes task and let “good enough” be the goal.
4. Set a time limit for tasks that tend to grow, like emails or tidying.
5. At the end of the day, write down what went right, not only what went wrong.

If perfectionism runs deep, a therapist can help. In CBT, for example, you learn to spot unhelpful thoughts like “If I rest, I am lazy” and practise new ways of thinking and acting.

This can work well if the causes can be fixed. The key is to agree on specific changes before you return, not just hope things will be better.

Changes to ask about

• A lighter workload or fewer projects
• Clearer priorities, so you know what can wait
• Regular check-ins with your manager
• Flexible hours or time off for appointments
• An agreed “off” time for messages

Sometimes the problem is one team, one manager or one type of task. A move inside the same organisation can keep what you like, such as coworkers or benefits, while removing the biggest drain.

If the workplace cannot or will not change, leaving may be the healthiest option. This is a big decision, especially with money worries, so take it slowly if you can and talk it through with people you trust.

Things to think about

• What do I need from my next job that I did not have?
• What warning signs will I look for in a new workplace?
• What do I need in place, like savings or support, before I leave?

A step-by-step return, like shorter days or fewer tasks at first, is one of the changes the WHO describes. It gives your energy time to catch up.

A pacing plan might include

• Starting with part days or a few days a week
• Easier tasks first, harder ones later
• A weekly check-in to see what is working
• Planned breaks every day
• Agreeing in advance what to do if your energy drops

Once you are back, old habits can creep in fast, like skipping lunch or saying yes to everything. Keep up whatever helped you recover, such as therapy, walks, your recovery menu or time with friends.

In the doctors review, most of the workplace changes were simple ones, like changing shift patterns or protecting time for sleep. The most effective programs combined several things: changes to how work was set up, better team communication and more control for staff.

What this can look like

• Enough staff for the work
• Realistic deadlines
• Shift patterns that allow real rest
• Stopping tasks that add little value

The WHO recommends employers look for risks to mental health at work, then reduce, change or remove them. Examples include flexible working and clear plans for dealing with violence and harassment.

The WHO also says workers, and people with lived experience of mental health conditions, should be asked for their views. The people doing the job often know best what is wearing them down.

WHO now recommends manager training to build their skills in preventing stressful work environments. Managers shape workload, fairness and recognition every day, so they can ease or add to burnout risk.

Maslach and Leiter describe a program that worked on civility, meaning respect and courtesy between coworkers. It reduced cynicism, and the effect still held a year later.

Small team habits

• Saying thank you and noticing good work
• Clear, fair rules for shifts and time off
• Talking through conflict instead of letting it fester
• No late-night messages unless it is truly urgent

One person saying “I am overwhelmed” can be brushed off. A team that shares the same concern, calmly and with ideas for solutions, is harder to ignore. Staff surveys, team meetings and worker groups are all ways to do this.

Tiredness, headaches and stomach trouble can have many causes. A doctor can check your body and rule out other health problems. They can also point you to counselling or local support.

Before you go, jot down

• How long you have felt this way
• Your sleep, eating and energy
• What feels hardest right now
• Any questions you have

CBT helps you notice how your thoughts, feelings and actions affect each other. With a therapist, you look at hard situations and spot unhelpful thoughts, like "If I rest, I'm lazy." Then you practise new ways of thinking and acting.

How it works

• Usually 5 to 15 sessions, depending on the problem
• One-to-one, in a group, online, by phone or as guided self-help
• You practise skills between sessions, often with a worksheet or diary
• The focus is on solving problems you face now

ACT does not try to make hard feelings go away. Instead, it helps you make room for them and still take steps toward what matters to you. For example, you can feel anxious and still go for a walk with a friend.

A 2021 review of studies with health workers found group ACT gave a small but real drop in general distress and work-related distress. The authors noted many of the studies were not high quality, so more research is needed.

Mindfulness means paying attention to the present moment without judging it. MBSR is a program that teaches mindful meditation, with group talks and ways to use mindfulness in stressful moments.

Research reviews found mindfulness approaches helped with stress, anxiety and depression about as well as other proven therapies, and better than doing nothing. It is usually low-risk, but a small number of people feel more anxious or low, so go gently.

Try a 1-minute pause

1. Sit comfortably and let your shoulders drop.
2. Notice 3 slow breaths, in and out.
3. Notice 3 sounds around you.
4. Ask: what do I need right now?

Burnout is often about the situation, so changing the situation matters. Many workplaces and schools have supports, but people do not always know to ask.

Things you can ask about

• A deadline extension or lighter load for a while
• Flexible hours or a clear "off" time
• An employee assistance program (free, private counselling)
• The school counsellor or mental health lead

You do not have to be thinking about suicide to reach out. The Lifeline is also for emotional distress, like feeling hopeless, trapped or unable to cope. Text and chat are also available in Spanish.

Crisis Text Line is free, private and open 24/7 by text. It can help if talking out loud feels too hard. For Spanish, text HOLA to 741741.

Go to findahelpline.com and pick your country. You can filter by topic and by how you want to connect, such as phone, text or chat. If you are in danger, call your local emergency number.