Burnout is a common thread across all industries despite so many companies taking a stance on work-life balance. Still, employees end up burnt out: this year, the number is as high as 66%. So, yes, you’re definitely not alone here.
The good news is that you can recover from burnout, though it will take time, patience, and a lot of self-care. Plus, not all cases of burnout require you to quit your job and move to the woods (unless you want to).
Here is how to recover from burnout, one manageable step at a time.
But first, how long does it take to recover from burnout?
Everything depends on the case. First of all, there is a burnout severity. You can even track your mood and triggers daily with the Liven app to see which feelings prevail over a month. Mild burnout recovery typically takes about 4 to 12 weeks, while moderate and severe cases can take from 3 months to a few years.
Further, everything depends on one’s support system. For instance, whether you’ve got support from your friends or family and even therapeutic tools like digital mental health apps like Liven (here’s what is Liven if you’re curious), therapy sessions, and access to wellness programs. Your recovery also depends on how much you can adjust your work-life balance or even leave your job if needed.
Anyway, here are a few steps you can take right now.
#1: Set boundaries
You need strong, clear boundaries with your colleagues and the boss because it’s the only way to protect your time and energy. You don’t have to feel guilty each time your boss asks you to do one more task after your shift ends, even if they offer you additional pay for extra hours.
It’s hard to say ‘no,’ especially when you really love your job and genuinely want to help. However, you do it at the expense of your own wellbeing, and that will backfire over time.
Set work hours
Times of remote work have definitely blurred the line between work and life. That’s why you need to set work hours that your boss and colleagues can see on your Teams profile (or any other digital workspace). And a quick tip: don’t forget to turn off notifications after your workday ends! Or you can set up the system to do it automatically for you.
Time-block ‘Focus time’ for uninterrupted deep work
Mark those hours as busy to let others know that you’re unavailable for meetings.
Add a ‘digital commute’
If you work from home, you need a ritual that symbolizes the start and the end of your work day. This may be a lo-fi playlist for concentration, a short walk in the park nearby, or simply opening/closing the laptop and leaving the workspace.
Prioritize and clarify
When you get a new task, clarify its priority so you can understand how it fits with your existing workload. And if you can’t take on a new task, there is no shame if you suggest a colleague who has a capacity or offer a later start date.
#2: Proper sleep and nutrition help
Yes, as simple as that because your sleep is the foundation for the body and mind to heal. Nothing fancy, just aim for 7-9 hours of good solid uninterrupted sleep every night. Other than that:
- Add a relaxing wind-down routine. No screen time at least one hour before bed. Read a book, take a warm bath, and do anything that calms your mind and body, whether it’s sipping chamomile tea or coloring flowers. Just, please, no screen time because blue light suppresses melatonin, making you toss-and-turn later;
- Stick to consistent sleep and wake times. Keep your sleeping hours predictable if that’s possible, even on weekends.
As for nutrition, stay away from processed foods and sugar — both spike your cortisol (the stress hormone) and increase inflammation. Also, prioritize omega-3s (found in fish, flaxseeds, walnuts) for brain function, eat complex carbs, and stay hydrated. Not rocket science, but it works like magic.
#3: Add relaxing activities to your leisure time
You’ll have to substitute doom-scrolling and binge-watching with some truly restorative activities if you want to recover from burnout fast.
Activities that involve creativity, light movement, or sensory pleasure help regulate stress hormones like cortisol and increase the production of dopamine and serotonin, both feel-good hormones.
Here is a list of calming activities to choose from:
- Gentle movement like yoga, walking, or stretching;
- Creative hobbies (drawing, journaling, playing music);
- Time in nature — a short walk in the park or gardening counts;
- Breathing techniques or guided meditations.
The goal is to feel grounded, not stimulated.
#4: Monitor your stress levels
Obviously, you need to monitor your stress levels to see if your lifestyle changes are working. This can also help you find any new triggers that you need to deal with.
For this purpose, you can:
- Use a tracking tool (like the Liven app) to log mood shifts, triggers, and energy dips;
- Practice daily check-ins with a pen-and-paper method;
- Identify high-stress times of day or week and plan lighter tasks then;
- Watch for physical signs like fatigue, headaches, or digestive issues as chronic stress always shows up in the body.
#5: Seek professional help — no shame in that
Done everything but nothing works? Well, it may be time to see a therapist, counselor, or mental health professional. Sometimes, burnout can mimic or overlap with anxiety, depression, and other mood disorders.
A professional therapist can help you understand the root causes of your burnout, process unpleasant feelings, and build healthier coping strategies.
They’ll also teach you how to set boundaries and communicate your needs more effectively.
Final thoughts
Think of burnout as a temporary sickness. And like any sickness, it passes with good rest, nutrition, and lots of self-care. Oh, and with some good work boundaries.
Healing isn’t instant, but it is doable.
You’ve got this! 💚
