How to relieve stress when you’re experiencing burnout

In today’s world, it feels like our minds and our bodies are being pulled into a million different directions. We have to juggle our jobs, health, passions, goals, and long to-do lists. I struggle with feeling like I’m never doing enough, and it’s so easy to feel like I could always be more productive. But, if I’m not careful, I can develop immense burnout.

What is burnout?

Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged or excessive stress, usually related to demanding responsibilities.

It typically happens when you’ve been pushing yourself for a long time without enough rest, support, or balance, and it can make even simple tasks feel overwhelming.

Key signs of burnout include:

• Emotional exhaustion – feeling drained, unmotivated, or detached.
• Reduced performance – difficulty concentrating, making decisions, or completing work.
• Depersonalization – feeling cynical, disconnected, or numb toward your work or others.
• Physical symptoms – headaches, trouble sleeping, lowered immunity, or chronic fatigue.

While burnout is often discussed in the context of jobs, it can also happen in caregiving, school, chronic illness, or creative work. If left unchecked, it can impact health, relationships, and overall wellbeing. That’s why it is so important to develop ways to de-stress and reduce burnout.

How can I relieve burnout?

Recovering from burnout usually requires slowing down, rebalancing priorities, and restoring your mental and physical energy over time.

Here are some of the most effective ways to relieve burnout:

1. Rest and Recovery

• Take real breaks — use vacation time, personal days, or even a mental health day.
• Allow for unstructured downtime where you’re not thinking about productivity.
• Improve sleep quality — consistent bedtime, reduced screen time before bed.

2. Rebalance Your Workload

• Prioritize tasks — focus on what’s truly essential and work your way down the list.
• Don’t be afraid to ask for help when you’re stretched thin.

3. Reconnect With What Energizes You

• Spend time on activities you enjoy that are unrelated to productivity.
• Revisit hobbies, creative outlets, or nature — these stimulate a different part of your brain.
• Connect with supportive people who help you feel grounded and valued.

4. Take Care of Your Body

• Get outside! Even short walks reduce stress hormones.
• Eat nourishing food and stay hydrated.
• Practice stress-relief techniques like deep breathing, meditation, or gentle stretching.

5. Address the Root Causes

• Identify why burnout happened, and how you can recover and prevent the same cycle from happening again.
• Consider therapy or coaching to work through stress patterns.

Don’t feel guilty about being stressed out. Your body is sending you signals to slow down and rest!

Rest is productive because it contributes to your overall well-being. Take some pressure off yourself. You are doing amazing!

Burnout is a common feeling, so there is no reason to feel ashamed. Remember to give yourself grace!