15 tips on how to recover from burnout

You gave it your all. And then some. For weeks—or maybe months—you pushed through, kept going, and told yourself you'd rest after the next deadline, the next meeting, the next crisis.

But now? You’re running on empty. The motivation is gone, everything feels harder, and even rest doesn’t seem to help.

If this sounds familiar, you're not alone. Research finds that burnout is more common than ever, with nearly 60% of people showing signs of it. And while it might feel like you’ve hit a wall, recovery is absolutely possible.

We’re here to walk you through exactly how to recover from burnout—whether you've already stepped away from the thing that drained you or you’re finally starting to come up for air. We’ll break down what burnout looks like, what recovery really involves, and 15 strategies that can help you start feeling like yourself again.

Let’s get into it.

Defining burnout

Burnout is a state of emotional, mental, and physical exhaustion that comes from prolonged stress—often tied to work, but it can come from caregiving, school, or even just trying to do too much for too long. It’s not just stress, and it’s not just being overwhelmed. It’s what happens when your mind and body say: we can’t do this anymore.

Symptoms of burnout

So how do you know if you're dealing with burnout? These are a few of the most common signs:

• Lethargy and exhaustion: You feel drained all the time—even after a full night’s sleep
• Attitude changes and negativity: You’re more irritable, cynical, or short with people
• Decreased performance: Work takes longer, or you’re making more mistakes
• Sleep issues: You can’t fall asleep or stay asleep, or you wake up tired
• Social withdrawal: You avoid people, even the ones you love
• Physical symptoms: Headaches, muscle tension, stomach issues, or frequent colds

Recognizing these signs early can make a big difference in your recovery from burnout.

The levels of burnout

Burnout doesn’t happen overnight. It builds slowly over time. Knowing where you are in the burnout cycle can help you understand what kind of support or recovery strategies you need.

Honeymoon phase of burnout

This usually starts with high energy and enthusiasm. You’re taking on new responsibilities, feeling motivated, and maybe overcommitting. You might ignore early signs of stress because everything still feels exciting.

Onset of stress

Things start to feel a little heavier. You might notice irritability, restlessness, or trouble sleeping. You’re still pushing through, but some days feel harder than others.

Chronic stress

Now stress is the norm. You feel tense more often than not. You might be emotionally reactive, exhausted, or starting to withdraw socially. Work performance starts to drop.

Official burnout

This is where burnout becomes hard to ignore. You feel emotionally flat or constantly overwhelmed. Even small tasks feel like too much. Motivation is low, and everything feels harder.

Habitual burnout

At this point, burnout feels like a way of life. You may be dealing with anxiety, depression, or physical symptoms. Recovery from burnout syndrome at this stage will take time—but it is possible.

The burnout recovery stages

Healing from burnout takes time and intention. And like burnout itself, recovery has its own phases. These steps can help guide your burnout recovery.

Acknowledgment

This is the first (and often hardest) step: admitting you're burned out. It's easy to dismiss it or keep pushing through, but real healing starts with recognition.

Rest and detachment

Once you’ve named it, it’s time to pause. This could mean taking time off, scaling back responsibilities, or just giving yourself permission to do less. Detaching from stressors—even for a little while—helps your nervous system reset.

Reflection

What got you here? What boundaries were crossed or ignored? What parts of your life are no longer sustainable? This isn’t about blame—it’s about understanding how to protect your energy moving forward.

Active recovery

Here’s where you start building new habits. You might try meditation, set stronger boundaries, or rework your schedule. This phase is about rebuilding—slowly, gently, and consistently.

Maintenance

Once you start feeling better, it’s tempting to go back to “normal.” But maintaining your recovery from burnout means continuing to care for your mind and body even when things feel good again.

How to recover from burning out: 15 proven strategies

There’s no single fix for how to recover from burning out, but these strategies can help you feel more like yourself again. Start with the ones that feel doable—because small shifts matter.

1. Prioritize self-care

This means getting enough sleep, eating nourishing food, drinking water, and moving your body. It’s not glamorous, but it’s foundational. Consider a sleep meditation app to help you rest better.

2. Set boundaries

Protect your time and energy. Say no. Block out breaks. Turn off notifications. Boundaries aren’t selfish—they’re necessary.

3. Seek social support

Talk to people you trust. Let someone know what you’re going through. You don’t have to go through burnout recovery alone.

4. Engage in mindfulness practices

Simple things like yoga or deep breathing can make a big difference. Even just a few minutes of stillness can help reset your stress response. Try a breathing exercise app if you’re not sure where to start.

5. Try meditation

Meditation helps calm your mind, improve focus, and regulate emotions—all essential for burnout recovery. The Balance meditation app can guide you based on your mood and goals.

6. Pursue hobbies

Do something just for fun—reading, painting, hiking, and even building Legos. Anything that brings you joy helps rebuild your sense of self outside of work.

7. Seek professional help

Therapists can help you identify the root causes of burnout and build strategies to move forward. It’s okay to ask for help.

8. Manage workload

Delegate when you can. Prioritize the most important tasks. Let go of the idea that you have to do everything.

9. Practice gratitude

It’s simple, but powerful. Write down three things you’re grateful for each day. Gratitude can help shift your mindset and remind you what’s going well.

10. Engage in physical activity

Move your body in a way that feels good. It doesn’t have to be intense—even walking counts. Movement supports your mood and reduces stress.

11. Disconnect from technology

Take breaks from screens, especially in the evenings. Give your mind time to unplug and unwind.

12. Develop relaxation techniques

Try progressive muscle relaxation, aromatherapy, or a relaxation meditation. Find what helps your body truly rest.

13. Foster a supportive work environment

Talk to your manager or team about what’s working—and what’s not. Recovery from burnout often requires a change in your environment, too.

14. Engage in continuous learning

Learning something new—just because you want to—can reignite curiosity and bring back a sense of excitement.

15. Plan vacations

Time off isn’t a luxury; it’s a necessity. So step away. Disconnect. And give yourself a full mental reset.

Recovering from burnout syndrome with the Balance app

Recovering from burnout doesn’t happen overnight—but tools like the Balance app can help support you through every phase.

With Balance, you get:

• Personalized daily meditations tailored to your goals and emotions
  
  
• Sleep meditations and bedtime sounds to help you rest
  
  
• Music and ambient sounds for stress relief
  
  
• Guided breathing exercises you can do in just minutes
  
  

If you're looking for help healing from burnout, the Balance app is a great place to start. It’s designed to meet you where you are—on your good days and especially on the hard ones.

Explore the Balance app and take your first step toward burnout recovery.

FAQs: Recovery from burnout

What does burnout feel like?

Burnout can feel like physical and emotional exhaustion, a loss of motivation, trouble focusing, and feeling disconnected from your work or the people around you.

How long does it take to recover from burnout?

It depends. Some people start feeling better in a few weeks, while others need several months or more. Recovery from burnout is a process—not a switch.

What is the fastest way to cure burnout?

There’s no instant fix, but rest, boundaries, and mindfulness are key. The fastest way to start healing is to stop pushing through and start listening to what your body and mind need.