How to Recover From Burnout & Support Your Well-Being
30 Things That Helped Me Take Better Care of Myself When I Felt Burned Out
If you’re wondering how to recover from burnout, you’re not alone. Burnout can leave you feeling exhausted, overwhelmed, and disconnected from the things you normally enjoy.
In this post, I’m sharing the things that helped me take better care of myself when I was feeling burned out, along with practical ideas you can consider for your own routine.
These are personal experiences and general lifestyle suggestions, not medical or mental-health treatment.
If you’re struggling with persistent exhaustion, low mood, anxiety, or other symptoms, consider speaking with a qualified professional
1. Build a Consistent Sleep Routine
Getting enough sleep can support your overall well-being when you’re feeling burned out.
I learned that having the same bedtime and wake-up time every day helps my body get used to a rhythm.
I find that keeping a consistent sleep schedule makes my nights feel more predictable and restful. Try setting an alarm for when to go to bed, not just when to wake up.
This way, your body knows when it’s time to rest. I found it helpful to choose a bedtime that gave me enough time to rest and keep my schedule fairly consistent, even on weekends.
2. Try Gentle Movement If It Feels Good
Moving your body gently helps your mind feel better too. When I walk or do yoga, I notice I feel calmer and more relaxed afterward.
You don’t have to push hard, just easy exercise that feels good. When I have the energy, I like to make time for a slow walk or another gentle form of movement.
If you feel tired, remember, gentle is good. It’s about caring for yourself, not being perfect.
3. Eat Balanced Meals and Pay Attention to How You Feel
When I’m feeling run down, I find it easier to feel my best when I’m eating regular, balanced meals.
Processed junk food, like chips and candy, might taste good but can make you feel tired or foggy.
Try adding more colorful veggies to your meals, and cut back on snacks with lots of sugar or salt.
4. Stay Hydrated Throughout the Day
Staying hydrated is a simple part of my daily routine. I find it easier to stay hydrated when I keep a water bottle nearby throughout the day.
When I forget, I get headaches or feel sluggish. Try carrying a water bottle with you or set reminders on your phone.
If plain water feels boring, add a slice of lemon or cucumber for some taste.
5. Take 5-Minute Breaks Every Hour during Work
Sitting too long makes me feel stiff and tired. When you stand up, stretch, and take a few deep breaths, your body feels looser and your mind feels fresher.
I find that short breaks help me step away from work and reset. I like to look out a window or step outside for a moment. Setting a timer helps me remember to take those short breaks.
6. Turn Off Work Notifications after Office Hours
When my phone buzzes with work stuff after hours, I feel like I can’t relax. Turning off those notifications helps me keep work and rest separate.
You deserve time to just be you without thinking about tasks or emails. Try setting your phone to “Do Not Disturb” or turning off apps when work is done.
This simple habit gave me back my evenings and helped me recharge better.
7. Try Guided Meditation
Meditation felt strange to me at first, but I found it was a nice way to slow down for a few minutes. I use apps like Headspace to guide me, and it only takes 10 minutes a day.
You don’t have to “empty your mind,” just listen and breathe. Guided meditation gives me a few quiet minutes to step away from everything else.
Doing this daily made me feel more peaceful and less overwhelmed. Try sitting quietly and following the voice on the app, you might like it more than you expect.
8. Write a Daily Journal Entry
Writing things down helps me understand my feelings better. When I write about what stresses me, it feels less scary.
Then, writing about what I’m thankful for reminds me there’s good stuff too. This mix helps me feel balanced and hopeful. Try to write a little every day, even just a few sentences.
9. Consider Talking With a Mental Health Professional
Talking to a professional helped me see my burnout in a new way. Therapy isn’t just for when things are very bad, it’s a place to learn tools and get support.
If you feel stuck, booking a session can be a good step. Talking with a professional can give you another perspective and a place to discuss what you’re experiencing.
If therapy feels big, try a mental health check-in or a chat with a counselor. You deserve help, and it’s okay to ask for it.
10. Say No to at Least One Extra Social or Work Commitment per Week
I used to say yes to everything, and it made me feel tired and stressed. Saying no can feel hard, but it gives you space to breathe.
Try picking one thing each week to skip or say no to. You don’t have to explain a lot, just being honest about needing rest is enough.
Saying no doesn’t make you a bad person; it’s you taking care of yourself. You’ll feel lighter and more in control.
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11. Spend Some Time Outside
Being outside helps me feel calmer and happier. Natural light wakes up my brain and gives me fresh air.
I try to spend some time outside each day, even if it’s just sitting on my balcony. If you can walk in a park or garden, that’s even better.
Nature has a way of slowing down busy thoughts. Try it and notice how spending some time outside feels for you.
12. Recognize That Burnout Can Affect Your Well-Being
One big lesson I learned is that feeling exhausted and overwhelmed can be a sign that I need to slow down and pay attention to how I’m doing.
Sometimes I felt guilty for needing rest, but I realized that my body and mind were just tired.
Saying, “It’s okay to rest” helped me relax. You deserve that permission too.
For me, recognizing that I needed rest made it easier to give myself permission to take breaks.
Rest isn’t lazy, especially when you’re feeling exhausted or overwhelmed.
13. Identify and Challenge Negative Thoughts
When I’m feeling burned out, negative thoughts can make things feel even more difficult.
When I catch myself thinking “I’m not enough,” I try to stop and ask, “Is this really true?”
Often, it’s just my stress talking. One thing I found useful was writing down these thoughts and then writing a kinder, more realistic response next to them.
This little trick helped me feel stronger inside. You can practice this too, your mind deserves kindness.
14. Create a Designated “Rest Zone” at Home
I made a small corner in my home just for resting. It has a soft blanket, some candles, and a few plants. When I sit there, I feel calm and safe.
You can make your own rest zone anywhere, your bed, a chair, or a cozy spot by a window. Having a special place helps your brain know it’s time to slow down.
Try adding things that make you feel peaceful and happy.
15. Remove Unnecessary Clutter from Your Workspace
Messy desks made me feel more stressed. When I cleaned my workspace, I felt calmer and could focus better. Try putting away things you don’t need or that distract you.
A tidier workspace makes it easier for me to focus. You don’t have to be perfect, just tidy enough to feel good.
Even small changes can make a big difference in how you work.
16. Focus On What You Can Control, and Try to Let Go of What You Can’t
I remind myself that some things just aren’t up to me. Trying to control everything only makes me tired and worried.
Instead, I think about what I can do today and let the rest go for now. This doesn’t mean giving up, but choosing where to put your energy.
You can practice this by making a list of what’s in your control and what isn’t. For me, this exercise made it easier to focus on what I could actually do.
17. Have a Daily “Digital Detox” Hour with No Screens
Screens can keep my brain buzzing when I’m trying to relax. I started having one hour every day with no phone, tablet, or computer, especially before bed.
This helps me feel sleepy and calm. You can use this time to read a book, stretch, or just sit quietly.
It’s like giving your brain a break from all the noise. Try it and see whether you find the quieter routine relaxing.
18. Try Slow Breathing During Stressful Moments
When I feel stressed, I stop and take slow, deep breaths. Box breathing is a helpful way: breathe in for 4 seconds, hold for 4, out for 4, hold for 4.
I find slow breathing useful when I notice that I’m feeling tense. You can do this anywhere, anytime.
Try it next time you feel tense and see whether you find it helpful.
19. Set 1-2 Small, Realistic Goals Each Day
When I was feeling burned out, big tasks felt much harder to handle. I started setting just one or two small goals each day, like finishing an email or taking a walk.
When I finish them, I give myself a little cheer or treat. This helped me feel like I was moving forward, even if slowly.
You can do the same. For me, having one or two manageable tasks gave my day some structure without making my to-do list feel overwhelming.
20. Use Affirmations Each Morning
Starting my day with kind words helps me feel stronger. I say things like “I am allowed to rest” or “This will get better” out loud or in my head.
It reminds me to be gentle with myself. You can make your own affirmations or find ones that feel right.
Saying them every morning sets a positive tone for the day ahead.
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21. Notice How Caffeine and Evening Meals Affect Your Sleep
I noticed that caffeine late in the day made it hard to sleep. I also avoid big, heavy meals before bed because they make me restless.
I noticed that having caffeine earlier in the day and avoiding very heavy meals close to bedtime worked better for me.
You can pay attention to what works comfortably for your own routine. These small changes helped my evening routine feel more restful.
22. Establish a Calming Pre-sleep Ritual
I have a bedtime routine that helps me wind down. I dim the lights, read a real book, or listen to soft music. This signals to my brain that it’s time to sleep.
You can try turning off bright lights and screens at least 30 minutes before bed. I find that doing the same calming things each night helps me wind down.
Find what relaxes you and make it your own ritual.
23. Use Blackout Curtains and a White Noise Machine
Sometimes, outside noise or light wakes me up or makes it hard to sleep. Blackout curtains keep the room dark, and white noise apps cover up sounds that bother me.
If your room isn’t quiet or dark enough, these are options you could try. You don’t need fancy equipment, there are free apps and inexpensive curtains.
A quiet, dark room made my sleep environment feel more comfortable and helped me feel more rested.
24. Schedule at Least One Full Day off Work
I found that taking a full day off each week, with no work at all, gave me space to breathe and reset. I turn off emails and don’t think about tasks.
It can be hard to do at first, but I found that having a full day away from work gave me more space to rest and step away from my usual responsibilities.
You deserve a real break where work is not part of your day. Try picking a day and protecting it as your day to rest fully.
25. Track Mood and Energy Levels Daily
I keep a simple journal where I note how I feel and how much energy I have. This helped me see patterns, like what makes me tired or stressed.
When you notice these triggers, you can plan to avoid or handle them better. Tracking also shows your progress, even when it feels slow.
26. Remind Yourself Recovery Takes Time; Progress Isn’t Linear
I had to learn that feeling better doesn’t always happen in a straight line. Some days are good, some days are hard. That’s normal.
Being patient and kind with yourself during setbacks helps you keep going. You’re not failing just because you have difficult days.
Give yourself time and focus on what feels manageable right now.
I sometimes remind myself, “This is difficult right now, and I can take things one step at a time.” You can do the same. It’s a process, not a race.
27. Practice Progressive Muscle Relaxation Before Sleep
Before bed, I try tightening and then relaxing each muscle group in my body, from my head down to my toes. This practice helps me feel calm and notice where I hold tension.
It’s a gentle way to tell your body to relax. You can do this lying in bed or sitting comfortably. It made falling asleep easier for me and helped my mind slow down.
28. Limit Alcohol Intake
Alcohol can seem like it helps you relax, but too much makes sleep worse. I try to drink only sometimes and keep it moderate.
This helped me feel clearer and more rested. If you drink, pay attention to how alcohol affects your sleep and how you feel the next day.
29. Focus On One Thing at a Time
Doing many things at once made me feel scattered and tired. I started focusing on just one task at a time, giving it my full attention.
This helped me finish things better and feel less overwhelmed. When your mind isn’t jumping around, you feel calmer.
Try picking one thing to do and finish it before moving on to the next.
30. Practice Mental “Detachment” by Scheduling Worry Times
Sometimes, I catch myself worrying all day long. Instead, I set a special “worry time” for 10-15 minutes where I let myself think about problems.
After that, I try to let go until the next worry time. This helped me stop feeling stuck in stress.
You can try writing down worries and saving them for your worry time. For me, having a set time to write down my worries made it easier to step away from them afterward.
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What’s Your Advice on How to Recover from Burnout?
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