Introduction

Burnout is more than just being tired. It’s the feeling that you’re stuck in a loop of constant stress, emotional exhaustion, and lack of motivation. You might feel like you’ve got nothing left to give—physically, mentally, or emotionally. And it’s not just about work. Burnout can come from caregiving, school, relationships, or simply trying to juggle too much at once.

The good news? You can bounce back. This article gives you 10 realistic, doable tips to help you understand burnout and bounce back from it.

1. Know What Burnout Looks Like

Burnout doesn’t always show up with flashing warning signs. It often starts subtly—you feel more drained than usual, maybe a little more impatient or unmotivated. Then it builds. You might start dreading your day, snapping at people, or feeling like nothing you do makes a difference. Your body might even send signals like headaches, trouble sleeping, or stomach issues.

Pay attention to those signs. They’re your body’s way of waving a red flag that it’s time to slow down and take care of yourself.

2. Draw the Line

One major cause of burnout is not having boundaries—especially when it feels like everything and everyone is pulling at you. Saying “yes” to everything may feel like the right thing to do, but it’s probably not sustainable.

Start setting some limits. Stop checking your email at night. Set specific times to take breaks. Let people know when you’re not available. Protect your personal time like it’s important—because it is.

3. Take Care of the Basics

When you’re burnt out, even taking care of yourself can feel like a chore. But the basics—sleep, food, exercise, water—really do matter. They’re the foundation for how you function day to day.

Try going to bed and waking up around the same time each day. Aim for balanced meals that give you energy, not sugar crashes. Even a short walk can clear your head. Don’t forget to drink water—it’s amazing how much better we feel when we’re not dehydrated.

4. Remember What You Love

Burnout can make life feel like a to-do list with no joy. If everything feels like a grind, try to remind yourself with the “why” behind what you’re doing.

Why did you take this job?,Or start this project? Or take on this responsibility? What did you used to enjoy that you’ve stopped doing? You might not be able to make big changes right away, but even a small reminder of what you care about can help you feel more like *you* again.

5. Make Things Bite-Sized

Burnout often feels like drowning in a sea of things you haven’t done. Big tasks look impossible, and even small ones seem exhausting. So, shrink them down.

Instead of saying “I need to clean the whole house,” say, “I’ll just clear off this one counter.” Instead of tackling a giant report, start by writing the title. Every little step you take builds momentum—and momentum helps beat burnout.

6. Talk It Out

You don’t have to go through burnout alone. In fact, trying to get through it solo can make it worse. Find someone to talk to—a friend, family member, coworker, or even an online group.

Just saying how you feel out loud can be a relief. You might also get helpful advice or simply feel supported, which can remind you that you’re not the only one going through this. And you may get suggestions from others that will motivate you.

7. Lighten the Load if You Can

Sometimes burnout happens because too much is on your plate—and it’s just not possible to do it all. If you can, talk to a supervisor, colleague, or family member about ways to spread the workload.

Can something be postponed? Delegated? Simplified? You might be surprised how willing people are to help—if they know you need it. Being honest about your limits is healthy, not weak.

8. Do Something Just for You

When you’re burned out, fun often gets pushed to the bottom of the list, or doesn’t even seem like fun. But trying to do something enjoyable—even if it feels small—can recharge you in ways that rest alone can’t.

Pick something that’s just for you. It could be reading an enjoyable book, playing a game, listening to music, painting, cooking, or even watching a silly show. Make doing something you like a normal part of your routine. Fun shouldn’t be a reward for being productive—it should be part of your everyday life.

9. Try Calming Your Mind

Our brains are constantly on overdrive, especially when we’re burned out. Relaxation techniques help build in a break and lower stress levels.

Try a few minutes of deep breathing, stretching, or listening to calming music. There are also tons of great apps for meditation or mindfulness if you want some guidance. Just slowing down for a few minutes can help you reset.

10. Get Outside Help

If burnout is making it hard to function—if it’s affecting your work, relationships, sleep, or health—and nothing else seems to help, it’s time to talk to a mental health professional. They can help you figure out what’s going on and work with you using strategies that can extinguish the burnout.

You don’t have to wait until things are “bad enough.” Getting support early can make recovery faster and easier. And there’s no shame in asking for help—it shows strength, and that you care about yourself and your future.

Conclusion

Burnout doesn’t mean you’ve failed—it means you’ve been trying too hard for too long without enough support. But you can recover. Start small, be kind to yourself, and use these tips to begin the process. You deserve to feel better, and you’re not alone in this.

For further reading:

• Maslach, C., & Leiter, M. P. (2016). *Burnout: A multidimensional perspective*. In *Professional burnout* (pp. 19–32). Routledge.
• MindTools. (2023). *Avoiding burnout: Maintaining a healthy balance.* https://www.mindtools.com/pages/article/avoiding-burnout.htm
• Nagoski, E., & Nagoski, A. (2019). *Burnout: The Secret to Unlocking the Stress Cycle*. Ballantine Books.
• Nagoski, E., & Nagoski, A. (2023). *The Burnout Workbook: Advice and Exercises to Help You Unlock the Stress Cycle*. Clarkson Potter.
• Smith, A. (2022). *Preventing and recovering from burnout*. *Harvard Business Review.* https://hbr.org/2022/05/preventing-and-recovering-from-burnout