If you had to guess, how “burned out” do you think the average employee or team is? Maybe a couple overworked individuals across each team?

The reality is that employees average a 60.2% burnout rate. That means well over half of all employees are experiencing burnout. And the stages and severity of burnout across employees vary widely – only 2.7% report no burnout at all, while 5.3% of employees are completely burned out and on the verge of quitting their jobs.

And the widespread problem of burnout is finally getting more attention. In fact, the World Health Organization now officially considers it a diagnosable syndrome that is caused by "chronic workplace stress that has not been successfully managed."

Many people think of burnout as a fleeting feeling of exhaustion; just something that’s cured with a little extra relaxation over the upcoming weekend. But if you’ve experienced true burnout, you know it's a pervasive state of chronic stress that can wreak havoc on your physical and mental health, relationships, and overall well-being. It's like a slow-burning fire that, if left unchecked, can consume your entire being.

With the rise of remote work, the constant barrage of digital notifications, and the ever-increasing demands of our modern world, the risk of burnout and work-related stress is higher than ever. We're juggling multiple roles, battling endless to-do lists, and struggling to find a moment of peace amid the hustle and bustle.

Thankfully, burnout isn't permanent. It's a signal that things need to change. It's possible to recover and overcome burnout by recognizing the signs, understanding the causes, and taking proactive steps to reclaim your energy and passion.

How to recover from burnout in 20 steps

Jump ahead to these top 20 steps:

1. Get better sleep
2. Set better boundaries
3. Take some time off
4. Develop stress management & coping skills
5. Do something fun (and don't think about work)
6. Start a gratitude journal
7. Call your friends & family
8. Fix your diet
9. Exercise
10. Get outside for at least 15-20 minutes every day
11. Limit your media intake
12. Delegate, delegate, delegate
13. Focus more on your most meaningful work
14. Communicate with your colleagues or manager
15. Reassess your goals
16. Take more, better breaks during your workday
17. Eliminate distractions while you are working
18. Seek professional help if things are too severe
19. Practice self-compassion
20. Improve self-understanding

What is burnout?

Burnout is a state of chronic mental exhaustion caused by prolonged stress that leaves you feeling emotionally, physically, and mentally depleted. It's when you have nothing left in the tank, but you're still expected to continue operating otherwise. It's deeper than just being tired after work or feeling stressed out with all your responsibilities. Burnout is pervasive exhaustion and stress that can (and will, if left untreated) cause negative consequences to your health, relationships, and overall well-being.

While there may be many individual symptoms of job burnout (which we'll cover in the next section), it ultimately has three main components:

1. Chronic exhaustion: This is the feeling of being completely drained, both physically and emotionally. You may feel like your mood and energy levels are low (if not practically non-existent), even after a good night's sleep.
2. Perceived/actual poor performance: Burnout can result in a decrease in productivity and efficiency. You may feel like you're not performing as well as you used to, or you may be making more mistakes than usual.
3. Depersonalization: This is a feeling of detachment or cynicism towards your work. You may start to feel negative or resentful towards your job, your colleagues, or even your clients.

Ultimately, burnout is a state of chronic stress that leads to exhaustion, a sense of ineffectiveness, and a loss of motivation. It's a warning sign that something needs to change in your life, and it's important to take action before it's too late.

Red flags of burnout

People don't just wake up one day feeling burned out – it creeps in. But if you pay attention, you'll notice subtle shifts in your physical, emotional, and behavioral patterns that signal burnout's encroaching presence.  

Physical burnout symptoms

When burnout starts to affect you, your body will begin dealing with the impact of ongoing stress. You might notice some of the following symptoms:

• Persistent exhaustion: A bone-deep tiredness that remains even after a full night's sleep. You drag yourself through the day, feeling like you're running on fumes.   
• Sleep disruptions: Insomnia or restless sleep may plague your nights, leaving you groggy and unrested in the morning.  
• Appetite changes: You may lose your appetite or turn to comfort foods for solace, leading to fluctuations in weight.  
• Aches & pains: Unexplained headaches, muscle tension, or stomach aches become constant concerns.
• Weakened immunity: Frequent colds, flu, or other infections signal a compromised immune system struggling to keep up with the demands of chronic stress.  

Emotional burnout symptoms

Burnout doesn't just impact your body; it also takes a toll on your emotional well-being. You may experience:  

• Cynicism & detachment: A sense of disillusionment and negativity may creep into your thoughts, making it difficult to find joy or meaning in your work or personal life.   
• Irritability & mood swings: With so much overwhelming stress, you may find yourself snapping at loved ones, feeling easily frustrated, or experiencing sudden bursts of anger or sadness.  
• Loss of motivation: The once-burning passion for your work may dwindle, replaced by apathy and a lack of enthusiasm.  
• Anxiety & self-doubt: A constant sense of worry and insecurity may plague your mind, leading to decreased confidence and self-esteem.  
• Feelings of helplessness & hopelessness: You may feel trapped in a cycle of negativity and emotional exhaustion, believing that nothing you do will make a difference.  

Behavioral burnout symptoms

As burnout progresses, its impact becomes increasingly visible in your behavior and interactions. You may notice:

• Decreased productivity: You struggle to focus, complete tasks, or meet deadlines, leading to a decline in your overall performance.   
• Procrastination & avoidance: You may put off important tasks or avoid responsibilities altogether, further fueling your sense of overwhelm.  
• Withdrawal & isolation: You may withdraw from social activities, neglecting relationships and isolating yourself from friends and family.  
• Increased absenteeism: You may find yourself calling in sick more often or arriving late and leaving early, seeking any excuse to escape work pressures.
• Unhealthy coping mechanisms: You may turn to alcohol, drugs, or other unhealthy behaviors in an attempt to numb the pain and escape the stress.  

Recognizing these symptoms early on will allow you to take action before your burnout spirals out of control. If you're experiencing any of these red flags, don't ignore them. Reach out for support, make changes to your lifestyle, and prioritize your well-being.

Burnout vs. depression

While burnout and depression share some overlapping symptoms, such as fatigue, loss of motivation, and difficulty concentrating, they are distinct conditions with different underlying causes and treatment approaches.

Burnout is primarily a work-related syndrome characterized by exhaustion, cynicism, and a sense of inefficacy. It's often triggered by chronic workplace stress, such as excessive workload, lack of control, or unfair treatment. Burnout can affect anyone, regardless of their mental health history.

Depression is a mood disorder that affects a person's overall well-being, not just their work life. It's characterized by persistent feelings of sadness, hopelessness, and worthlessness. Depression can stem from a variety of factors, including genetics, brain chemistry, and life experiences.

The stages of burnout

Burnout doesn't happen overnight; it's a gradual process that unfolds in 5 distinct stages. Recognizing where you are on this spectrum can empower you to take action before it's too late.

1. Honeymoon phase

This is the initial stage, where you're filled with enthusiasm, energy, and a sense of purpose. You're eager to tackle new challenges and make a difference. You may even work longer hours and take on additional responsibilities, fueled by a sense of invincibility. But beware, this honeymoon phase can be deceiving, masking the subtle signs of stress brewing beneath the surface.

2. Onset of stress

As the demands and pressures increase, cracks begin to appear. You may start to experience fatigue, irritability, and difficulty concentrating. Sleepless nights and a nagging sense of anxiety become more and more common. You may find yourself working harder to maintain your initial level of performance, but the effort feels increasingly draining.

3. Chronic stress

The stress becomes persistent, and your coping mechanisms start to crumble. You feel overwhelmed, disillusioned, and trapped in a cycle of endless tasks and deadlines. Your once-bright outlook dims, replaced by cynicism and a sense of detachment. You may withdraw from social activities and neglect your personal life, further isolating yourself.

4. Burnout

At this stage, the full weight of burnout finally crashes down upon you. You feel emotionally drained, physically exhausted, and mentally numb. Your motivation plummets and even simple tasks feel insurmountable. You may experience physical symptoms, such as headaches, stomachaches, or a weakened immune system. Your self-esteem takes a hit, and you may question your abilities and accomplishments.

5. Habitual burnout

Burnout becomes your new normal – a real "this-is-just-how-it-is" situation. You feel trapped in a state of chronic exhaustion and hopelessness. You may experience depression, anxiety, or other mental health issues. Your relationships suffer, and your overall quality of life deteriorates. It's a bleak and desolate place, but, even from the depths of habitual burnout, recovery is possible.

How does burnout happen?

The rise of remote work and the constant stream of digital notifications have added new dimensions to the burnout equation. As Cal Newport points out, the blurred boundaries between work and personal life, the pressure to be always available, and the constant distractions of social media and email can create a sense of overwhelm and information overload.

But beyond the sheer quantity of work and digital distractions, Newport highlights a more insidious culprit: the "administrative overhead" of modern knowledge work. The endless back-and-forth emails, meetings, and status updates create a sense of constant distraction and fragmentation, leaving little time for deep, meaningful work. This can lead to a feeling of absurdity and futility, as employees find themselves spending most of their day talking about work rather than actually doing the work.

This disconnect between effort and accomplishment, coupled with the constant pressure to be "always on," can create a breeding ground for burnout. The kind of situation that Kafka would be chomping at the bit to write about, had he been alive to see it. The rules of the game are constantly changing, and the goalposts keep moving further away.

But this administrative overhead is just one piece of the puzzle. Burnout is a multi-faceted beast, fueled by several factors that chip away at your well-being over time.

• Excessive workload: When your to-do list grows seemingly exponentially and deadlines loom large, it's easy to feel overwhelmed and trapped. The constant juggling of multiple projects, coupled with the expectation of always being available, can leave you feeling like a hamster on a never-ending wheel.
• Lack of control: A lack of autonomy and decision-making power in your work can breed frustration and resentment. Feeling like a mere cog in a machine, rather than a valued contributor, chips away at your sense of purpose and motivation.
• Ambiguous expectations: Unclear goals and constantly shifting responsibilities create confusion and anxiety, leaving you second-guessing your every move and fearing you're not meeting the mark.
• Poor work-life balance: In our hyperconnected world, it's easy to prioritize work over everything else. But neglecting your personal life, relationships, and hobbies leaves you empty and unfulfilled. Sacrificing sleep, healthy eating, and exercise for professional success is a recipe for burnout.
• Toxic work environment: A hostile or unsupportive work environment, characterized by difficult colleagues, lack of management support, or a culture of overwork, can be the final straw that breaks the camel's back.

How to recover from burnout in 20 steps

Ultimately, the burnout recovery process involves adding or subtracting certain things from your life – whether it's more R & R or simply less work. It involves shedding old patterns, embracing new habits, and cultivating a deeper connection with yourself. It's about reclaiming your energy, passion, and zest for life.

Here are 20 steps you can take to get yourself back on track:

1. Get better sleep

Sleep is the foundation of well-being, and when you're burnt out, quality rest becomes even more important. Research has shown that chronic sleep deprivation can exacerbate burnout symptoms, impair cognitive function, and even increase the risk of developing mental health disorders.

Prioritize a consistent sleep schedule, create a relaxing bedtime routine, and make your bedroom a sanctuary of tranquility. Those late-night Netflix binges can wait; quality sleep is non-negotiable.

2. Set better boundaries

Burnout often stems from a lack of boundaries between work and personal life. It's time to reclaim your time and energy by establishing clear limits. Learn to say "no" to additional commitments, turn off work notifications outside of work hours, and create dedicated spaces for both work and relaxation. At the end of the day, you're not a machine; you deserve time to recharge and pursue your passions.

3. Take some time off

Burnout isn't just a sign that you need a break; it's a screaming plea for one. Whether it's a long weekend getaway, a week-long vacation, or even a sabbatical, stepping away from work can give your body the rest it needs to start physically recovering (but you still need to implement long-term changes so you’re not drained again a week back into work).

Disconnect from technology, immerse yourself in nature, explore new hobbies, or simply do nothing at all. The world won't fall apart in your absence, and you'll return to work feeling refreshed and ready to tackle new challenges. 

4. Develop stress management & coping skills

Burnout is a stress response gone haywire. So, you'll need to develop healthy coping mechanisms to begin alleviating your symptoms. Explore stress management techniques like mindfulness meditation, deep breathing exercises, or yoga. Try to engage in more of those activities that make you happy. After all, "It is not stress that kills us, It is our reaction to it."

5. Do something fun (& don't think about work)

When was the last time you truly let loose and had fun? Burnout can suck the joy out of life, so you should strive to rediscover activities that bring you pleasure and excitement. Whether it's dancing, singing, playing games, or exploring new places, make time for activities that make you forget about work and simply enjoy the moment. Laughter is good medicine, and a playful spirit can be a powerful antidote to burnout.

6. Start a gratitude journal

If you're feeling the unbearable weight of burnout, it's easy to focus on the negatives and lose sight of the good things in your life. Cultivating gratitude can shift your perspective and promote a sense of appreciation. Take a few minutes each day to write down three things you're grateful for, no matter how big or small. It could be a supportive friend, a sunny day, or a delicious cup of coffee. Gratitude is a muscle that needs to be exercised, and over time, it can transform your outlook on life.

7. Call your friends & family

When burnout strikes, it's easy to isolate yourself and withdraw from social connections. However strong relationships are necessary for mental and emotional well-being. Reach out to loved ones, schedule video calls, or plan a coffee date. Share your struggles, seek support, and reconnect with the people who matter most. You're not alone in this journey, and a supportive network can make all the difference in your recovery.

8. Fix your diet

When you're feeling burnt out, it's tempting to reach for comfort foods and sugary snacks. But nourishing your body with healthy, whole foods is vital for both physical and mental energy. Focus on incorporating plenty of fruits, vegetables, and lean protein into your meals. Avoid processed foods, excessive caffeine, and alcohol, which can exacerbate stress and deplete your energy levels. Food is fuel, and what you put into your body directly impacts how you feel.

9. Exercise

It might seem counterintuitive to add another activity to your already overflowing plate, but exercise is a powerful tool for combating burnout. Regular physical activity releases endorphins, boosts mood, and reduces stress levels. Find an activity you enjoy, whether it's running, swimming, dancing, or simply taking a brisk walk. 

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise isn't just about physical fitness; it's about nurturing your mental and emotional well-being too.

10. Get outside for at least 15-20 minutes every day

Nature has a remarkable ability to soothe the soul and recharge our batteries. Make it a priority to step outside each day, even if it's just for a short walk in the park or a few moments of mindful breathing in your backyard. The fresh air, sunlight, and natural surroundings can work wonders for your mental and physical well-being. Nature is a powerful healer, and even a brief dose can provide a much-needed respite from the stresses of daily life.

11. Limit your media intake

These days, we're constantly bombarded with information, news, and social media updates. While staying informed is important, excessive media consumption can contribute to stress and anxiety. Set boundaries on your screen time, especially before bed. Consider taking a break from social media or unfollowing accounts that trigger negative emotions. Your mental health is precious, and protecting it from the constant barrage of information is essential for recovery.

12. Delegate, delegate, delegate

One of the most insidious traps of burnout is the belief that you have to do everything yourself. But in all reality, you probably don't. Learning to delegate tasks and responsibilities can free up your time and energy, allowing you to focus on the things that truly matter. Whether it's at work or at home, identify tasks that can be handed off to others and empower them to take ownership. Delegation isn't a sign of weakness; it's a sign of strong leadership and self-care.

13. Focus more on your most meaningful work

Burnout often arises when we feel disconnected from the purpose and impact of our work. Take a step back and identify the tasks and projects that truly ignite your passion and align with your values. Ruthlessly prioritize these activities, and delegate or eliminate those that drain your energy and enthusiasm. When you're engaged in work that feels meaningful, it's less likely to feel like a burden, and more likely to fuel your sense of accomplishment and fulfillment.

14. Communicate with your colleagues or manager

If you're struggling with burnout, you don't need to suffer in silence. Open communication is necessary to find solutions and create a more supportive work environment. Talk to your colleagues or manager about your workload, challenges, and concerns. Together, you can explore ways to adjust expectations, delegate tasks, or find more sustainable ways of working.

15. Reassess your goals

Burnout can sometimes be a sign that your goals and priorities are out of alignment. Take some time to reflect on what truly matters to you and whether your current path is leading you in the right direction. 

Are you chasing external validation or pursuing your own passions? Are you sacrificing your health and happiness for the sake of ambition? Reassessing your goals can help you create a more fulfilling and sustainable life, reducing the risk of burnout in the long run. It's never too late to course-correct and prioritize what truly matters.

16. Take breaks at work

In the relentless pursuit of productivity, it's easy to fall into the trap of working through lunch or powering through the afternoon slump without a pause. However, you need to take regular breaks to maintain focus, creativity, and overall well-being. 

Step away from your desk, stretch your legs, grab a healthy snack, or close your eyes and take a few deep breaths. Consider incorporating mindfulness techniques or short meditation sessions into your breaks to further enhance their restorative power. Breaks aren't a luxury; they're a necessity for sustainable productivity and preventing burnout.

17. Eliminate workplace distractions

Distractions are lurking around every corner, vying for your attention and derailing your focus. To combat burnout and boost productivity, create a work environment that minimizes distractions. Silence your phone notifications, close unnecessary tabs on your computer, and let your colleagues know when you need uninterrupted time. Consider using productivity tools or techniques like the Pomodoro method to break down tasks and maintain focus. When you eliminate distractions, you reclaim your time and energy, allowing you to accomplish more in less time and reduce the risk of burnout.

18. Seek professional help if needed

Burnout can sometimes feel like an insurmountable mountain, and if you find yourself struggling to cope or experiencing severe symptoms, don't hesitate to reach out for professional help. A therapist, counselor, or mental health professional can provide support, guidance, and tools to navigate the complexities of burnout and develop healthy coping mechanisms. They can also help you address any underlying mental health issues that may be contributing to your burnout.

19. Practice self-compassion

If you're feeling burned out, it's easy to fall into the trap of self-criticism and negative self-talk. But beating yourself up will only exacerbate your stress and hinder your recovery. Instead, cultivate self-compassion. Treat yourself with the same kindness and understanding you would offer a close friend. Acknowledge your struggles, forgive your mistakes, and remind yourself that you're doing the best you can.

20. Improve self-understanding

Burnout can be a catalyst for self-discovery and personal growth. Take this opportunity to meditate on your values, needs, and boundaries. Explore what truly motivates you, what drains your energy, and what brings you joy. Pay attention to your body's signals and learn to recognize the early warning signs of burnout. By cultivating self-awareness, you can make more conscious choices that support your well-being and prevent future burnout episodes.

Reclaim your spark & recover from burnout ✨

Recovering from burnout requires patience, self-compassion, and a willingness to make meaningful changes in your life. It's about prioritizing your well-being, setting boundaries, and rediscovering the joy and purpose that may have been lost along the way. And, keep in mind that you are not alone in this struggle. Millions of people experience burnout each year and there is hope for recovery.

As the poet David Whyte reminds us, the cure to burnout may lie in wholeheartedness – in leaning into life with a true desire to be present and explore, no matter how challenging the journey may be.