How to Recover From Burnout: 5 Evidence-Based Coping Strategies

What Burnout Feels Like and Common Causes

Burnout goes beyond feeling tired after a busy week. It happens when stress piles up for too long and you don’t have time to recharge. It often shows up when your workload is too heavy, the stress never seems to let up, or there’s little room for balance between work and home.

For women and mothers, burnout can be especially common. Between career demands, caregiving responsibilities, and emotional labor at home, the constant push to “do it all” can quickly lead to emotional exhaustion.

Common Burnout Symptoms

If you’ve ever wondered if what you’re feeling is burnout or just being “tired,” here are some common signs:

• Exhaustion – feeling drained, even after sleep.

• Mental exhaustion – difficulty concentrating or staying motivated.

• Physical symptoms – frequent headaches, stomach issues, or sleep problems.

• Detachment – feeling disconnected from family, work, or yourself.

• Reduced productivity – work takes longer, mistakes increase, and creativity fades. 

When left untreated, burnout can escalate into severe burnout, with prolonged stress affecting both your physical and mental health. It’s important to recognize these early warning signs to prevent long-term impacts on wellbeing.

If you’re seeing multiple burnout symptoms, it may be time to take a step back and reevaluate your work-life balance.

Evidence-Based Coping Strategies That Work

The good news? Burnout is not permanent. Research shows that recovery is possible with the right tools. Below are five evidence-based strategies proven to support burnout recovery and help restore your energy levels.

1. Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques calm the nervous system and reduce stress levels. Even short practices such as mindful breathing or guided meditation help regulate emotions and ease mental exhaustion.

Try this: Before starting work, sit quietly for three minutes. Focus only on your breath. If your mind wanders to work or family, gently return to the present moment. This simple reset lowers stress and prevents future burnout.

2. Reframe Thoughts Using Cognitive Behavioral Therapy Tools

Cognitive behavioral therapy (CBT) is one of the most effective approaches for addressing chronic stress and burnout. A core CBT skill is reframing negative thoughts into more balanced ones.

For example:

• Instead of: “I can’t handle this workload.”

• Reframe: “This workload is heavy, but I can take it one step at a time.”

This shift reduces feelings of overwhelming stress and makes challenges feel more manageable.

3. Set Boundaries to Reduce Workplace Stress

One of the biggest causes of job burnout is a lack of boundaries. Always being available for emails, saying yes to extra projects, or skipping regular breaks leads to chronic workplace stress.

Setting limits protects your time and supports healthy habits. Examples include:

• Turning off work notifications after you leave the office or at a certain time each day.

• Taking lunch away from your desk.

• Saying no to non-essential requests.

Protecting your boundaries allows for work-life balance and prevents work burnout from taking over your personal life.

4. Reintroduce Joyful Activities and Physical Activity

Scheduling activities that spark joy counteracts mental burnout symptoms and boosts resilience.This could mean journaling, calling a close friend, gardening, or dancing to your favorite playlist. Engaging in hobbies restores balance and builds positive emotions.

Pairing this with physical activity is even more powerful. Research shows regular movement reduces work related stress, improves sleep, and restores energy levels. Even a 15-minute walk after dinner can make a difference.

5. Prioritize Quality Sleep and Healthy Habits

When you’re burned out, sleep is often the first thing to suffer. Sleep deprivation increases stress levels, lowers focus, and worsens burnout symptoms.

Start by creating a relaxing nightly routine:

• No screens 30 minutes before bed.

• Journaling or reading to relax.

• Going to sleep and waking at consistent times.

Adding other healthy habits like staying hydrated, eating balanced meals, and taking regular breaks supports long-term stress management techniques and overall wellbeing. 

When to Consider Professional Help

Sometimes self-care isn’t enough. When burnout starts affecting daily functioning, it’s time to reach out for professional help.

Therapists specialize in identifying the root causes of burnout and tailoring coping strategies for each person. Therapy provides support for reducing stress, improving work-life balance, and developing a sustainable recovery process.

At Aspen Counseling Services, our team helps everyone manage burnout, anxiety, and depression through proven approaches like CBT and stress management. With both in-person and online teletherapy options, support is always within reach.

Learn more about individual therapy at Aspen Counseling Services.

Support Is Available

Burnout is not a sign of weakness, it's a valid response to prolonged stress. The symptoms you’re experiencing are real, and recovery is possible.

By practicing stress management techniques, setting boundaries, restoring joy, and maintaining healthy habits, you can recover from burnout and prevent it from returning.

If you’re struggling with severe burnout or emotional exhaustion, remember that support is available. At Aspen Counseling Services, our compassionate therapists are here to walk with you through the recovery process helping you regain balance, energy, and peace of mind. Contact us today to take the first step towards a healthier, happier you!