Burnout can leave you feeling exhausted, detached and unable to keep going. It often builds slowly, after long periods of stress at work, at home or both. Recovering takes time, and it starts with small, gentle steps.
Here are five ways to start bouncing back.
1. Start with a gentler morning
Rushed mornings can set a stressful tone for the day. Try giving yourself a few quiet minutes before the day begins: a slow cup of tea, a few deep breaths or a moment by the window.
2. Spend time with people who support you
Notice which people leave you feeling drained and which leave you feeling lighter. Where you can, spend more time with people who care about you and less time with those who wear you down.
3. Get a little time outside
Fresh air and daylight can help you feel more awake and calm. A short walk, a few minutes in a garden or even sitting by an open window can help. Protect your skin when the sun is strong.
4. Be kind to your body
Burnout affects the body as well as the mind. Rest when you can, eat regular meals, drink water and move gently. A warm bath or a hug from someone you love can also be comforting.
5. Make room for your feelings
Burnout often comes with frustration, sadness or grief for what you’ve been carrying. Let yourself feel these emotions. Writing them down or sharing them with a friend can help.
Recovery takes time
There’s no quick fix for burnout. Be patient with yourself, and look at what might need to change in your life, such as your workload, boundaries or support, so you don’t end up in the same place again.
If exhaustion stays heavy for a long while, please reach out for support; you don’t have to carry it alone.
How little is enough
Tomorrow, give yourself five quiet minutes before you start your day.
For more, read top tips for understanding and managing stress.
There’s more along these lines on the Guides page.