Understanding Burnout: Immediate Steps for Recovery and Self-Care - Part 2
- Priscilla Schwartzman
- Sep 8
- 11 min read
Updated: Sep 14
Part 2: Immediate Steps and Practical Burnout Recovery Steps
After recognising burnout, the next step is taking focused, practical action.
This section will guide you through effective strategies for recovery: acknowledging burnout, identifying your triggers, breaking the cycle of overwhelm, and rebuilding your wellbeing through deliberate self-care.
What You'll Learn:
Understanding Burnout Recap: International Classification
Burnout is officially recognised in the International Classification of Diseases (ICD-11) as an occupational phenomenon, not a medical condition. According to the ICD-11, burnout results from chronic workplace stress that has not been successfully managed, and is defined by three key features: emotional exhaustion, increased mental distance from one’s job, and reduced professional efficacy.
This classification means that while burnout can significantly impact your health status and lead to contact with health services, it is not considered a disease in itself. Instead, it is a factor that influences overall wellbeing and may require support from health professionals or occupational health services. The World Health Organisation emphasises the importance of addressing burnout as a public health concern, encouraging organisations and individuals to recognise the signs and take proactive steps to manage and prevent it.
Understanding how burnout is classified helps reduce stigma and encourages those experiencing burnout to seek help. If you’re experiencing burnout, know that you’re not alone, and that support and resources are available to help you recover and restore your health.
Recognising Burnout: Symptoms and Signs
Burnout is more than feeling tired at the end of a long day. It’s a state of emotional, physical, and mental exhaustion that develops over time due to chronic workplace stress that hasn’t been successfully managed. According to the World Health Organisation, burnout can creep in subtly, with early symptoms often mistaken for everyday stress. However, as burnout progresses, the signs become harder to ignore.
Common symptoms of burnout include feeling overwhelmed by even small tasks, persistent fatigue, and a sense of being emotionally drained. You might notice physical complaints such as headaches, unexplained body pain, or frequent illnesses. Sleep disturbances are also common, making it even harder to recover your energy. On the emotional side, burnout can show up as increased irritability, cynicism, or a sense of detachment from your work and personal life. Productivity often drops, and you may feel like you’re never able to catch up, no matter how hard you try.
Recognising these symptoms early is crucial for protecting your physical and mental health. If you notice that rest no longer restores your energy, or that you’re experiencing ongoing physical complaints and feeling overwhelmed, it’s time to take action. Addressing burnout promptly can prevent more serious health consequences and help you regain your sense of wellbeing.
Burnout Symptoms Checklist
Tick Box | Symptom |
☐ | Feeling overwhelmed by even small tasks |
☐ | Persistent fatigue that rest does not relieve |
☐ | Emotional exhaustion or feeling drained |
☐ | Frequent headaches, muscle aches, or unexplained physical pain |
☐ | More frequent colds or illnesses |
☐ | Difficulty sleeping or disturbed sleep |
☐ | Increased irritability or impatience |
☐ | Growing cynicism, detachment, or apathy about work or life |
☐ | Loss of motivation or enjoyment in usual activities |
☐ | Declining productivity or trouble keeping up with responsibilities |
☐ | Feeling unable to “switch off” or recharge |
Note: If you notice several of these signs, it may be time to pause, reflect, and take steps to support your wellbeing.
Burnout in the Workplace
Burnout in the workplace is a growing concern that can affect anyone, regardless of their job title or industry. The World Health Organisation classifies burnout as an occupational phenomenon, meaning it arises specifically from work-related stressors. It is characterised by three main dimensions: emotional exhaustion, increased mental distance from one’s job, and reduced professional efficacy.
Emotional exhaustion is the feeling of being completely drained by your work, while increased mental distance refers to becoming detached or cynical about your job. Reduced professional efficacy means you may feel less capable or effective in your role, even if your skills haven’t changed. These symptoms can develop when you face excessive workloads, have little or no control over your tasks, or lack support from colleagues and management.
Managing work and life commitments effectively is essential for preventing burnout. Both employers and employees play a role in creating a supportive environment. This includes setting realistic expectations, encouraging regular breaks, and fostering open communication. Addressing burnout in the workplace not only improves employee wellbeing but also enhances productivity and reduces occupational consequences for organisations.
Caregiver Burnout
Caregiver burnout is a unique form of burnout that affects those who provide ongoing care for others, whether as family members, friends, or professional healthcare workers. The demands of caregiving can lead to chronic stress, emotional exhaustion, and a sense of being overwhelmed, especially when support is limited.
Symptoms of caregiver burnout often include persistent fatigue, irritability, and feelings of helplessness or resentment. Over time, caregivers may experience depression, anxiety, and other health conditions that impact their emotional wellbeing and overall quality of life. The World Health Organisation recognises caregiver burnout as a significant public health issue, highlighting the need for resources and support.
To maintain wellbeing, caregivers should prioritise self-care, seek respite care when possible, and connect with social support networks. Taking regular breaks, asking for help, and engaging in activities that restore energy are essential steps in preventing and managing caregiver burnout. Remember, caring for yourself is not selfish. It’s necessary for sustaining your ability to care for others.
1. Admitting and Accepting Burnout and Emotional Exhaustion
Recovery begins the moment you acknowledge that burnout is affecting your life. While it may feel uncomfortable, this step is essential: without honest self-reflection, burnout will continue to worsen. Admitting burnout isn’t a sign of weakness; it’s a sign of self-awareness and the first step to real change.
Many people only admit burnout after reaching a breaking point, when stress and exhaustion become impossible to ignore.
Why this matters: Without acceptance, the patterns fuelling burnout remain unchanged. Many people recover faster when they stop denying burnout and start addressing it head-on.
2. Identifying Triggers and Chronic Workplace Stress
Pinpointing what’s driving your burnout allows you to address the root causes. These triggers might include work pressures, family obligations, or feeling a lack of control in daily life. Risk factors for burnout can include both workplace conditions and personal characteristics.
How to spot Burnout triggers:
At work: Unrealistic deadlines, unmanageable workload, lack of support, persistent job stress
At home/personal life: Relationship strain, caregiving roles, financial pressure
Make a list or use the table below to examine each area of your life where you feel strain:
Source of Stress | How It Affects You | Possible Changes |
Workload | Tired, unmotivated | Delegate, prioritise |
Relationships | Drained, frustrated | Set boundaries, talk |
Caring Roles | Exhausted, resentful | Ask for support, schedule breaks |
Personality traits contributing to Burnout:
Personality traits, such as perfectionism or high conscientiousness, can make some individuals more vulnerable to burnout even when working in similar environments. People with these traits often set extremely high standards for themselves, struggle to delegate tasks, and push through exhaustion rather than recognising early signs of stress.
Research also suggests that characteristics like high neuroticism, a strong need for control, and difficulty setting boundaries can further heighten susceptibility to burnout by making it harder to recover from daily pressures. While these traits can contribute to strong performance and reliability in the workplace, they may also amplify stress levels over time, creating a cycle that increases the risk of emotional and physical exhaustion.
Journaling tip:
Keeping a stress journal can be a powerful tool for spotting patterns and regaining control. Try maintaining a short daily log with three simple columns: “Trigger / Impact / Possible Adjustment.”
For example, you might note: “Unrealistic deadline → anxious, tense → ask for extension or break project into smaller steps.” When you capture these moments consistently, you begin to see patterns — perhaps certain tasks, people, or times of day are repeatedly draining your energy. This habit not only helps externalise stress and make it more tangible, but also encourages problem-solving and reflection.
Reviewing your notes weekly can highlight recurring themes, provide motivation by showing small wins, and empower you to make practical changes before stress escalates into full burnout.
Trigger / Situation | Impact (Thoughts, Feelings, Body) | Possible Adjustment |
Unrealistic deadline | Anxious, tense, trouble focusing | Ask for extension or break into smaller steps |
Skipped lunch | Headache, low energy, cranky | Schedule a set lunch break, keep snacks handy |
Negative meeting feedback | Self-doubt, heavy chest | Reframe feedback as growth, ask clarifying questions |
3. Breaking the Overwhelm Cycle: Rest and Downtime
Rest is essential for interrupting the burnout cycle. Rest helps counteract energy depletion caused by ongoing stress. Schedule genuine breaks throughout your day, not just stepping away from your desk, but engaging in activities that recharge you.
“Taking time to rest, renew, and restore yourself is the most effective way to break the cycle of stress and burnout.”
Christina Maslach, PhD, burnout researcher and author of The Truth About Burnout
Tip: Avoid using breaks for chores or social media. Choose something restorative for your mind and body, such as listening to music, stepping outside, or practising deep breathing. Restorative activities can help reduce stress and support recovery. If possible, unplug from screens entirely to reduce cognitive fatigue.
Set and enforce clear work-life boundaries, including:
Not checking work emails after hours
Designating “work-free” times in your evening routine
Saying no to new obligations when your capacity is limited
Additional Notes:
Mindfulness: Try a few minutes of mindful breathing or notice your surroundings on a walk. Mindfulness practices can help calm the nervous system, which is often overstimulated during periods of burnout. Mindfulness practices have been repeatedly cited as effective for reducing burnout and enhancing recovery. It can help you reset your mind and focus on the present moment.
To-Do Lists: Organising your priorities in a written to-do list can help declutter your mind, reduce overwhelm, and make it easier to manage both work and life tasks. Start by identifying your most urgent items, break larger tasks into smaller steps, and check off completed actions to build a sense of progress. This simple practice supports focus and prevents important self-care routines from being forgotten during busy or stressful times.
Breaking the Overwhelm Cycle: Key Takeaways
Make rest and recovery part of each day
Take genuine breaks with activities that help you recharge
Set and keep firm boundaries around work and personal time
Practise mindfulness to calm your nervous system
Use to-do lists to help organise tasks and reduce overwhelm
4. Simple Self-Care Habits and Better Sleep Hygiene
Commit to a few repeatable routines that support your energy and resilience. Establishing routines can help manage daily stress and build resilience.
Establishing Daily Self-Care Habits
Prioritise sleep: Aim for 7-9 hours per night.
Eat healthy, balanced meals and stay hydrated.
Move your body: Incorporate physical activity, even if it’s just a short walk.
Take time out during your day to leave your desk and clear your head.
Practise mindfulness: Try meditation, deep breathing, or journaling.
Establishing Daily Self-Care Habits:
When your energy is low, even the smallest acts can have a positive impact, especially when facing overwhelming stress:
Gentle movement: A simple walk, stretching, or yoga
Balanced nutrition and staying hydrated
Connecting with uplifting people – even one positive interaction can make a difference
Time for enjoyable activities – even 10 minutes of something you love counts
Improving Sleep Hygiene and Quality Rest:
Set a consistent sleep schedule
Create a winding-down routine (e.g., no screens, calming activities)
Keep your sleep environment cool, dark, and quiet
Why: Sleep is crucial for mood regulation and repairing stress-affected body systems.
Nutrition, Hydration, and Physical Activity
A healthy diet, hydration, and physical activity aid burnout recovery. Eat balanced meals with fruit, vegetables, whole grains, and lean protein. Stay hydrated, avoid excessive sugary foods and caffeine.
Eating healthy and drinking water increases energy levels during work hours.Gentle exercise like walking, yoga, or stretching can ease muscle tension and improve mood. These activities can also help when you feel mentally exhausted. Set realistic goals based on your energy levels and enjoy time outdoors. Engaging in social activities can buffer stress and provides emotional support.
Simple Self-Care and Sleep Hygiene: Key Takeaways
Prioritise regular sleep and stick to a restful routine
Eat balanced meals, stay hydrated, and include gentle movement
Schedule enjoyable breaks for relaxation
Practise mindfulness or relaxation exercises to manage stress
Connect with others or do something enjoyable, even for a few minutes
5. First Practical Actions: Quick Start
Take this time to put the following steps into action:
Schedule one block of real downtime, even just 15 minutes
Write down your key stressors and one change for each
Plan one enjoyable activity for yourself today
Set one boundary around work or personal time, however small
Reach out to a trusted friend
If you feel you need more support, book time with a professional
Burnout Recovery Key Takeaways:
Admit where you are and accept that you need recovery
Identify and begin addressing your main burnout triggers
Break the cycle of overwhelm with planned rest and boundaries
Prioritise a couple of repeatable self-care habits
Focus on burnout prevention by practising regular self-care and setting healthy boundaries
FAQs - Practical Burnout Recovery Strategies
Q: How do I know if I’m experiencing burnout or just stress?
A: Stress is usually short-term and can sometimes motivate you to act, but burnout is a long-term state of emotional, mental, and physical exhaustion caused by ongoing stress. Burnout research and systematic reviews have identified specific behavioural signs such as cynicism, detachment, and reduced professional efficacy that distinguish burnout from ordinary stress.
With burnout, rest often doesn’t improve your energy or mood, and you may feel detached, cynical, or lacking motivation. Job burnout and occupational burnout are terms used to describe work-related exhaustion, and burnout refers specifically to stress related to one's job or occupational context. Burnout refers specifically to work-related stress, according to international classification systems like the ICD. Depression burnout can overlap with clinical depression, and the international statistical classification (ICD) recognises burnout as an occupational phenomenon.
Q: What are some immediate actions I can take to recover from burnout?
A: Acknowledge and accept that burnout is affecting you. Then:
Identify your main stressors
Schedule regular breaks, including restorative downtime
Prioritise self-care habits such as gentle movement and quality sleep
Set and stick to healthy boundaries in both work and personal life
Q: Can nutrition and physical activity help with burnout recovery?
A: Yes. Eating balanced, nutrient-rich meals, staying hydrated, and engaging in light activities like walking, stretching, or yoga can reduce fatigue, ease muscle tension, and improve mood. These habits also support better sleep and resilience. Meta-analysis findings support that lifestyle changes can help reduce burnout.
Q: How do I set boundaries when I’m already overwhelmed?
A: Start small. Recognise your limits, say “no” to new obligations, and delegate tasks that drain you. Protect blocks of personal time and avoid letting work spill into rest hours. Even small boundaries add up to significant relief. Treating burnout often involves setting boundaries and seeking support.
Q: Should I seek professional help if I’m experiencing burnout?
A: Yes. If burnout is affecting daily life, relationships, or health, a mental health professional can help uncover root causes, guide supportive changes, and build a sustainable recovery plan. People contact health services for burnout symptoms, and mental health professionals can help treat clinical burnout and reduce burnout symptoms. Mental problems related to burnout are common and healthcare providers can offer support. For those who would like to explore this further, Priscilla, at Rising Phoenix Counselling, offers a complimentary connection call to see whether support feels right at this stage.
Q: What are early warning signs of burnout I should watch for?
A: Early signs may include constant fatigue, increased irritability, reduced concentration, loss of enjoyment in activities, and feeling detached from work or loved ones. Recognising these warning signs early allows you to take action before burnout worsens. Habitual burnout is a more severe, long-term stage, and recognising behavioural signs early can prevent progression.
Q: How can I support a friend or colleague going through burnout?
A: Listen without judgement and avoid giving unsolicited advice. Encourage them to take breaks, set boundaries, and consider professional support. Small acts, like checking in regularly or helping with tasks, can make a significant difference in their recovery journey. Human service workers and healthcare professionals are at higher risk for occupational burnout.
Continue the Journey
If you’re ready to take the next step, I offer online counselling to help you navigate burnout, regain balance, and reconnect with your wellbeing.
This blog has explored the immediate steps you can take to begin your recovery from burnout. In Part 3, we will dive into long-term recovery strategies, boundary-setting, and resilience building to help you sustain your wellbeing and prevent future burnout.
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