How to Recover From Burnout With 14 Exercises & Treatments

Meditation to recover from burnout

How to Recover From Burnout With 14 Exercises & Treatments

Recover burnout

Does your client complain about feeling emotionally exhausted, uninvested in their work, and questioning their career decisions and abilities?

The best way to explain the effects of work and leisure activities on our health is to use the metaphor of a battery. Work activities delete our battery charge, but certain activities can recharge us. If we don’t recharge, our battery is going to run empty. If that happens, we have developed burnout.

In 2020, Gallup reported that three-quarters of employees experienced burnout ‘always,’ ‘often,’ or ‘sometimes.’ Burnout has detrimental consequences to workplace productivity and employee health; it must be addressed.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free. These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

14 tips on how to recover from burnout

1. Track your stress levels

2. Identify your stressors


3. Create a habit of journaling

4. Seek professional help from a coach or therapist

5. Build a support network

6. Get enough exercise

7. Speak up for yourself

Being honest about your situation with a boss or manager may result in a reduced workload and prevent you from working long hours. Don’t be afraid to speak up for yourself to create change that could better suit your mental and emotional needs.

8. Learn stress management techniques

9. Create a work-life balance

10. Do things that you enjoy

If you want to know how to recover from mental exhaustion, having fun is a good place to start. Committing to things that make you happy will calibrate stress levels and help you reconnect with yourself on an emotional level.


11. Create a healthy sleep schedule

12. Follow a healthy diet

13. Practice mindfulness and meditation

14. Set boundaries

Tip 5: Support your mood and energy levels with a healthy diet

Minimize sugar and refined carbs. You may crave sugary snacks or comfort foods such as pasta or French fries, but these high-carbohydrate foods quickly lead to a crash in mood and energy.

Koutsimani, Panagiota, Anthony Montgomery, and Katerina Georganta. “The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis.” Frontiers in Psychology 10 (March 13, 2019): 284.

Salvagioni, Denise Albieri Jodas, Francine Nesello Melanda, Arthur Eumann Mesas, Alberto Durán González, Flávia Lopes Gabani, and Selma Maffei de Andrade. “Physical, Psychological and Occupational Consequences of Job Burnout: A Systematic Review of Prospective Studies.” PLOS ONE 12, no. 10 (October 4, 2017): e0185781.

Information, National Center for Biotechnology, U. S. National Library of Medicine 8600 Rockville Pike, Bethesda MD, and 20894 Usa. Depression: What Is Burnout? InformedHealth.Org [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG), 2020.

Roskam, Isabelle, Marie-Emilie Raes, and Moïra Mikolajczak. “Exhausted Parents: Development and Preliminary Validation of the Parental Burnout Inventory.” Frontiers in Psychology 8 (2017): 163.

Ahola, Kirsi, Salla Toppinen-Tanner, and Johanna Seppänen. “Interventions to Alleviate Burnout Symptoms and to Support Return to Work among Employees with Burnout: Systematic Review and Meta-Analysis.” Burnout Research 4 (March 1, 2017): 1–11.

Ruisoto, Pablo, Marina R. Ramírez, Pedro A. García, Belén Paladines-Costa, Silvia L. Vaca, and Vicente J. Clemente-Suárez. “Social Support Mediates the Effect of Burnout on Health in Health Care Professionals.” Frontiers in Psychology 11 (2021): 3867.

Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040.

Get more help