How To Recover From Burnout, According To Mental Health Experts

Since 2019, burnout has been recognized by the World Health Organization (WHO) as an "occupational phenomena," impacting the mental wellbeing of people all around the globe. But what is it exactly? And more importantly, how can you overcome it?

The World Health Organization defines burnout1 as an occupational phenomenon with symptoms including, "Feelings of energy depletion or exhaustion; increased mental distance from one's job or feelings of negativism or cynicism related to one's job; and reduced professional efficacy."

Burnout is not classified as an illness or disease, and while WHO does note burnout refers specifically to work-related struggles, it can manifest into far more areas of your life.

As licensed marriage and family therapist Tiana Leeds, M.A., LMFT tells mindbodygreen, symptoms of burnout can persist over a long period of time and can range from emotional, to mental, to physical health factors. "Individuals going through burnout often experience symptoms in all three areas," she explains, such as irritability (emotional), difficulty concentrating (mental), and headaches (physical).

According to clinical psychologist Nicole Pensak, Ph.D., burnout is the result of chronic stress at the workplace [and] is characterized by "exhaustion, lack of meaning and drive, and loss of interest at work." As she previously told mindbodygreen, burnout presents more closely to depression than anxiety, for instance, and can take a serious toll on your motivation and energy.

We are built to handle some stress, after all, but without any opportunity for respite, chronic stress becomes unsustainable for the body, mind, and spirit.

As functional medicine physician Robin Berzin, M.D. previously wrote for mindbodygreen, continuously high cortisol levels (the stress hormone) can leave you perpetually exhausted no matter how much sleep you get, and in some cases, even result in low DHEA and thyroid hormone levels.

Worst of all, many of us will tolerate or ignore initial symptoms of stress (i.e. feeling wired yet tired, or anxious) because there are things to do, bills to pay, etc., until it's too late and we reach full blown burnout.

The first thing to do if you're experiencing burnout is prioritize rest without feeling guilty, Leeds says. "Breaking the cycle of pushing past your limits is essential, as is embracing restorative downtime. As you regain your energy, reintroduce fun, novelty, and quality time with loved ones back into your life," she suggests.

And according to co-author of Burnout: The Secret to Unlocking the Stress Cycle, Amelia Nagowski, DMA, "The physical impact of living in a world of unmeetable goals and unceasing demands is slowly destroying our bodies—especially the bodies of women and people of color."

We understand the irony of suggesting to workout here, especially if you're feeling physically burnt out—but according to Leeds, engaging in gentle to moderate exercise is important for burnout recovery.

"Avoid pushing yourself too hard or going to extremes—find a form of movement you enjoy that doesn't leave you feeling exhausted, and for an even bigger payoff, combine exercise with spending time in nature," she advises.

Speaking of mindfulness, a mindfulness practice itself is another good way to combat burnout, according to both experts and research.

As one 2021 study published in the Journal of Holistic Nursing2 found, mindfulness meditation was effective in decreasing stress and burnout in nurses, noting that it "has the potential to decrease stress and burnout in nurses by decreasing self-judgment and over-identification with experience, and by increasing resiliency, compassion, and emotional regulation."

Sometimes we're so focused on curbing the things that are stressing us out, we forget to lean into the things that bring us peace and joy. And according to Leeds, the latter is essential for recovering from burnout.

If you're experiencing burnout, that's a clear indication your current way of doing things is not working, and boundaries need to be put in place.

Leeds recommends establishing clear boundaries between work and personal life, delegating tasks where you can, letting go of perfectionism, and of course, learning to say no when you feel overwhelmed.

This one might go without saying, but since burnout does typically stem from prolonged stress, Leeds says that managing it during recovery is essential. "Incorporate stress management techniques like deep breathing, restorative yoga, journaling, or spending time outdoors," she suggests.

This one ties back to both managing stress and enforcing boundaries—which you'll have a much easier time doing if you know what a sustainable lifestyle actually looks like for you.

Along with confiding in friends and family, it's also not a bad idea to seek the support of a mental health professional who can work with you to find healthy coping skills and unpack why you're feeling burnt out. Leeds adds that you could even find a support group for burnout near you, too.

As aforementioned, there are a number of health factors that can be impacted by burnout—but you can also impact your burnout levels by minding your health. Everything from your sleep schedule, to your diet, to your immune system can be affected by burnout, so make sure you're taking care of all those things.

Last but not least, don't forget to be gentle with yourself as you're moving through burnout recovery. According to self-compassion expert Kristin Neff, Ph.D., self-compassion involves taking the compassion your feel for others, and turning that inward.

Self-compassion allows us to relate to all the difficulties we face in a way that doesn't sugarcoat things or deny reality, but rather offers us a sense of warmth and care because it's so difficult, Neff explains. It's about acknowledging that, "Yeah, this hurts. And it's difficult. It's painful," she adds.

According to research published by the American Psychological Association3, recovering from burnout is a long process that can take anywhere from one to three years. Of course, it will depend on the level of burnout you're experiencing, how long you've been feeling that way, and how smoothly your recovery process goes.