How to Recover From Work Burnout

A lot of career experts talk about the symptoms of work burnout and how to avoid burning out in the first place, but what if you’re already there?

How do you recover, especially if leaving your job isn’t in the cards right now? Here are five practical tips to help you start your journey toward burnout recovery.

Use your PTO

As of 2023, 46% of workers didn’t use all of their PTO, according to data from Clockify. But paid time off is there for you to use. It’s part of your compensation and one of the best remedies against burnout is rest: Think sleep, a break from screens, time outside the office or your home, or time in nature.

Don’t be afraid to take a day away; it could make all the difference in your overall mental health. When your battery is at zero, continuing to push through may only drain you more (and consequently, prolong your recovery time). Using your PTO will save you time in the long-run – you’ll be a happier worker with the mental energy to do well.

Emotionally Detach From Work

When you detach from work, you consciously create boundaries that prevent job-related stressors from affecting your personal life. This could look like mentally switching off from work matters once your workday is over, setting clear limits on how much emotional investment you allocate to work challenges, and not taking work-related issues personally.

Engaging in activities that help you unwind and redirect your focus away from job stressors can also help you detach from work. By nurturing a balance between your professional responsibilities and personal life, you protect your mental well-being and cultivate a healthier relationship with work.

Boost Your Life Outside of Work

Speaking of life outside of work, a more fulfilling life outside of your job can lessen the negative impact work can have on your overall life.

This may include hobbies, physical exercise, spending quality time with loved ones – anything that brings fulfillment. Adopting the mindset that work supports your ability to pursue personal passions and interests can make navigating periods of burnout more manageable.

Take More Time to Care for Yourself

If you’re trying to come back from the burnout zone, it’s time to turn inward and focus on yourself. Getting more sleep, eating well, moving your body regularly, and engaging in stress-relieving practices are just a few of the ways you can recharge. Taking even 15 extra minutes for yourself in the morning – to meditate or read a book, for instance – can go a long way in alleviating your burnout symptoms.

Take a Break

You can improve concentration and productivity by taking multiple short breaks throughout the day, using methods such as Pomodoro or other similar techniques.

Resting for a few minutes after every hour or two will recharge your mental batteries and help keep you from burning out.

Get Professional Help If Necessary

Burnout impacts not only job performance but also physical well-being, mental health, and personal relationships — it’s a serious issue that shouldn’t be underestimated. Seeking professional help from a therapist or counselor can provide you with valuable strategies and support during your recovery journey.

The truth about burnout is that it takes time to reach that state and it takes time to come out of it. In an ideal world, you would be able to avoid burnout altogether. But in reality, it’s sometimes hard to know you need to make changes until it’s too late. Regardless of how you got to the point of burnout, taking steps like the ones above can help you come out of it feeling better.

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