Long-Term Burnout Recovery Strategies | Building Resilience (Part 3)
- Priscilla Schwartzman
- Sep 15
- 6 min read
Written by Priscilla Schwartzman, PACFA Registered Counsellor, Gestalt Therapist, Sydney and Australia-wide online.
What You'll Learn
• FAQ's
Recovering from burnout requires consistent effort and a compassionate approach toward yourself. It means protecting your time and energy while creating habits that support your long-term wellbeing and balance. Practising self-compassion and self-care throughout your recovery encourages patience and kindness, especially when setting boundaries and reaching out for support. Read more about Self-care plan by Black Dog Institute.
Setting Healthy Boundaries and Limits
Setting clear boundaries between work and personal life is essential.
This might include:
· Choosing specific times when you are available for emails or work tasks
· Limiting overtime
· Creating tech-free periods to recharge (digital detox)
Examples of workplace boundaries include:
· Not checking work emails after hours
· Taking your full lunch break away from your desk
· Saying no to extra projects when your workload is full
Consistently practising these boundaries builds resilience and helps prevent burnout from returning. Sharing your limits with your team is important. When extra requests push you past your limits, speaking up supports your wellbeing.
A healthy workplace culture respects personal time and discourages after-hours messages. Advocating for organisational mental health policies also fosters long-term supportive cultures.
Delegation and Asking for Help
Delegating tasks lightens your load and supports others’ growth. Practising self-compassion by accepting your limits helps protect your balance and wellbeing.
• Assign tasks to people based on their strengths
• Provide clear instructions
• Trust others to complete responsibilities
If overwhelmed, ask for help early. Communicating with colleagues or managers can uncover support resources, from sharing tasks to mental health programs. Open communication fosters trust and a supportive work environment.
Reflective question: How can I practise self-compassion by recognising when I need help and reaching out sooner?
Reshaping Workload and Job Expectations
Discuss workload concerns honestly with your supervisor or HR.
• List your tasks and time requirements
• Identify pressure points
• Propose solutions such as deadline adjustments or prioritising key responsibilities
Accepting your limits with kindness supports self-care. Clear expectations create a culture where balance is prioritised over unsustainable work habits. Small changes lead to healthier environments for everyone.
Time Management for Sustainable Change
Effective time management protects your energy.
Key strategies include:
• Prioritising the top three tasks each day
• Blocking time for focused work, emails, and breaks
• Using the Pomodoro Technique: short, focused bursts with rest
• Aligning work with your natural energy patterns
Scheduling breaks for recovery boosts satisfaction and reduces burnout risk. Using digital tools or planners can help you stay organised and avoid last-minute stress. Good time management supports long-term burnout recovery and work-life balance.
Building Your Support Network and Seeking Professional Guidance
A strong support network and professional guidance are vital for long-term recovery. Your support system might include friends, family, colleagues, or mentors who listen without judgment. Joining support groups or community activities can reduce isolation. Having emotional, practical, and informational support enhances resilience.
Working with a therapist or counsellor can help you identify stressors, build coping skills, manage emotions, and set boundaries in a supportive space.
Creative Gestalt and Somatic Exercises
Gestalt therapy and somatic approaches offer creative ways to deepen self-awareness and recovery, such as:
Body Mapping:
Noticing how your energy shifts when you set boundaries, helping embody confidence
Authentic Movement:
Moving freely to release built-up stress and reconnect with your body’s needs
Tactile Grounding:
Using sensory objects to anchor yourself in the present moment
Sound and Breath Integration:
Combining vocal tones with movement to release tension
These techniques move recovery beyond thinking into embodied healing.
Reflective question: What small, mindful movement or grounding practice can I try today to reconnect with my body’s wisdom?
Mindfulness, Stress Management, and Reconnecting with Purpose
Gentle, consistent steps like practising mindfulness, managing stress, and aligning work with your values strengthen resilience and balance.
Mindfulness Practices and Meditation
Mindfulness cultivates awareness of your thoughts, feelings, and surroundings without judgement. Begin by focusing on your breath, noticing each inhale and exhale. Even a few minutes of mindful breathing daily can reduce stress and anxiety.
Guided meditation apps and online videos can support simple mindfulness exercises that improve your ability to manage stress and maintain calm.
Mindful activities such as walking, eating, or listening help build resilience and enable you to notice early burnout signs to respond with self-care.
Relaxation Techniques and Yoga
Relaxation exercises ease physical and mental tension. Deep breathing techniques, such as box breathing or the 4-7-8 method, slow your heartbeat and relax your body, improving with practice.
Yoga combines gentle movement, stretching, and focused breathing to reduce muscle tightness and clear your mind. Starting with beginner-friendly videos at home can promote emotional balance.
Other useful techniques include gentle stretching, progressive muscle relaxation, and guided imagery.
Preventive Strategies for Sustained Wellbeing
Maintaining recovery involves ongoing self monitoring:
Regularly check in with yourself for early signs of overwhelm
Maintain digital boundaries, such as turning off notifications after work
Continue to advocate for supportive workplace policies
Embrace self compassion as a daily practice
It is also helpful to look at how work is structured, since ongoing recovery is supported by healthy job design. The SMART Work Design Model is an Australian framework that focuses on five elements:
Stimulating tasks
Add a little variety to your day or alternate focus work with lighter tasks.
Mastery and learning
Set one small skills goal for the week or ask for a short training opportunity.
Autonomy and control
Agree on clear finish times, or choose the order you complete tasks to suit your energy.
Relationships and support
Plan a brief weekly check in with a colleague or mentor.
Manageable demands
Right size your workload by clarifying priorities and negotiating deadlines when needed.
Reflecting on these areas can show where your workplace supports wellbeing and where future burnout risks may sit. Even small changes, such as requesting more variety, adjusting workload, or seeking additional support, can create a steadier foundation for both personal and professional growth.
Re-evaluating Goals and Fostering Job Engagement
Reflect on what truly matters to you and ensure your goals align with your values. Practise gratitude to focus on positive experiences.
Reconnect with what energises you at work. Seek meaningful projects and nurture connections with colleagues. Taking regular breaks, setting boundaries, and celebrating achievements help prevent burnout from returning.
Key Takeaways for Long-Term Burnout Recovery
Set healthy boundaries to protect your energy.
Ask for help early and delegate with confidence.
Adjust your workload and routines before overwhelm takes hold.
Reach out to friends, colleagues, or professionals when support is needed.
Connection matters for recovery.
Practise Gestalt and somatic techniques like body mapping or grounding.
Use mindfulness exercises to ease stress and regain focus.
Notice small improvements and offer yourself kindness on tough days.
Remember, delegation is a sign of strength and trust. Connection is what sustains recovery, and lasting progress is built through steady, caring steps.
Frequently Asked Questions
Q: How long does burnout recovery take?
A: Recovery varies but often takes several weeks to a few months depending on severity and life circumstances. Consistent changes and support increase chances of steady progress.
Q: Can I recover from burnout in a month?
A: Some with mild burnout may improve within weeks by making meaningful changes like taking time off and practising strict self-care. Severe burnout typically requires longer recovery and extra support.
Q: How can I work while recovering from burnout?
A: Set clear limits on your tasks and say no when needed. Prioritise important duties and delegate when possible. Schedule regular breaks and communicate openly with your manager about your needs.
Q: What are the signs that recovery is underway?
A: You may sleep better, feel less exhausted, and experience improved mood and patience. Activities become enjoyable again, concentration improves, and stress becomes easier to manage.
Q: How can I prevent burnout from happening again?
A: Maintain healthy boundaries, practise ongoing self-care, build strong support networks, and monitor stress levels regularly. Advocate for workplace policies that support mental health.
Q: Is burnout the same as depression?
A: No. Burnout is related to chronic stress and role exhaustion, often work-related. Depression is a broader clinical condition with pervasive sadness and loss of interest. While symptoms overlap, professional diagnosis is important.
Continuing the Journey: Journal Prompt
Reflect on your current boundaries and support systems. What one change can you make today to better protect your energy and wellbeing? How might practising self-compassion support this change?
Learn more or book a free connection call here.
Author: Priscilla Schwartzman | PACFA Registered Counsellor | Psychology Today
