6-Step Burnout Recovery Plan: From Recovering to Thriving

Burnout is increasingly common in today’s fast-paced world. The demands of work, family, and other responsibilities can pile up, leading even the most dedicated among us to feel exhausted, cynical, and ineffective.

The good news is that burnout is reversible. With compassion, self-care, and a few key lifestyle changes, you can recover from burnout and get back to thriving.

1. Recognize the Signs

The first step is acknowledging you may be experiencing burnout. Key signs include:

Excessive fatigue no matter how much you rest
Feeling detached, hopeless, or unable to cope
Decreased satisfaction or sense of accomplishment with work
Negativity or cynicism

2. Reduce Stressors

Take an inventory of obligations and activities that can be paused, delegated, or removed. This may include:

Non-essential projects at work
Commitments that can wait
Activities or relationships causing excessive stress

Even small reductions in stressors can make a difference in recovering from burnout.

3. Power Down

Give your body and mind a break from stimulation:

Set a regular phone/email cutoff time in the evening
Limit exposure to news/social media
Take screen-free breaks during the day
Prioritize good sleep habits

4. Refuel

Nourish yourself with:

A balanced, nutrient-rich diet
Hydration – aim for at least 2 liters of water daily
Exercise that you enjoy

Caring for your physical health bolsters mental health.

5. Shift Perspectives with Self-Compassion

Counter inner critic voices with self-talk that is kind and understanding. Replace negative rumination with appreciation for your efforts and inherent worth.

6. Connect and Contribute

Humans are hardwired for connection. Social support and feeling valued are vital. Seek activities and relationships that are energizing and uplifting.

Frequently Asked Questions

What are some early warning signs of burnout?

Early signs include exhaustion not relieved by rest, cynicism about work responsibilities, lack of productivity and motivation, detachment from colleagues, and feeling disillusioned about career path.

Can burnout cause health issues?

Yes, burnout takes a toll both mentally and physically. It’s associated with insomnia, high blood pressure, heart disease, type 2 diabetes, vulnerability to illnesses, and more. Prioritizing recovery protects long-term health.

How long does it take to recover from burnout?

It varies widely depending on the individual and circumstances. Allow sufficient time – minimally weeks to months – for authentic healing and change of habits. Accept this is an ongoing process, not a quick fix.

Can lifestyle changes reverse burnout?

Absolutely. Fundamental lifestyle changes in areas like workload, nutrition, sleep, exercise, and mindset can dramatically impact burnout recovery and prevention. Lasting change takes commitment but is very worthwhile.

What should you not do when burnt out?

Don’t criticize yourself. Don’t keep exhausting routines hoping to power through burnout. Don’t isolate yourself. Don’t view feeling burnt out as a personal failure. Focus on sustainable self-care, not unrealistic standards that caused burnout in the first place.