Everyone has days when we feel like we’re running on low battery mode. But for many folks, that experience is more the norm than a once-in-a-blue-moon situation. In fact, over a quarter of employees in the United States experience symptoms associated with burnout at least some of the time.
Burnout is a state of physical, emotional, and psychological exhaustion that results from prolonged stress or chronic overextension, says Anat Joseph, L.C.S.W., a licensed clinical social worker, psychoanalyst, and founder of MyPsychotherapy. “It’s not just about being tired, it’s a full body signal that something is misaligned; a depletion that affects your motivation, mood, cognition, sleep, relationships, and often, your sense of self,” she explains.
Often, burnout manifests with symptoms like brain fog, emotional numbness, irritability, a sense of hopelessness, disrupted sleep, headaches, digestive issues, and the feeling of running on autopilot, according to Joseph. It’s basically a step beyond chronic stress that deeply impacts your brain’s ability to focus, regulate emotions, sleep, and restore energy.
When you’re deep in the pit of burnout, climbing your way out can feel pretty impossible. Here, experts share the do’s and don’ts that will help you resurface, slowly but surely.
- ABOUT OUR EXPERTS: Koral Allen, N.M.D., is a naturopathic doctor at Live Well Wellness Center. Anat Joseph, L.C.S.W., is a licensed clinical social worker, psychoanalyst, and founder of MyPsychotherapy. Romie Mushtaq, M.D., is a neurologist, integrative medicine physician, and mindfulness expert. Kiana Shelton, L.C.S.W., is a licensed clinical social worker with Mindpath Health.
DO: Start Setting Some Boundaries
Overrelying on caffeine and willpower to keep productivity up? Your burnt-out system is letting you know that your boundary game needs work, says Koral Allen, N.M.D., a naturopathic doctor at Live Well Wellness Center. “Saying ‘yes’ to everything is a fast track to worsening burnout, so it’s important to learn to say ‘no’ or ‘not right now’ when your plate is full,” she says.
In fact, “pushing through” overtaxes your adrenals (the glands that help regulate stress) and deepens the exhaustion, Joseph says. When you feel like you’re running on fumes, your body is telling you you’re doing too much. So, whether it’s not answering work emails after 5 p.m., only committing to one social obligation during the week, or saying “no” to taking on extra work over the weekends, creating (and respecting) boundaries is key to helping you crawl out of burnout.
DO: Get Serious About Nourishing Your Body
A whole-food diet rich in fruits, vegetables, legumes, nuts, seeds, and protein is crucial for mental resilience. This is because these nutrient-dense foods contain antioxidants, fiber, and healthy fats, which protect the brain from neuroinflammation associated with depression and anxiety, build a more balanced stress response, and stabilize energy levels throughout the day, Joseph says.
On the flip side, processed food, added sugar, refined carbs, and trans fats promote inflammation in the brain and body associated with depression, anxiety, fatigue, and poor stress tolerance. A diet high in processed snacks and low in fresh, whole foods essentially deprives your brain of the tools it needs to be resilient and perform at its best, Joseph says.
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If you’re feeling the heat of burnout, Joseph says to cut out refined, processed foods as much as possible and prioritize whole, nutrient-dense foods like fruits, vegetables, and legumes.
Protein is also important here, since it provides amino acids (the building blocks of neurotransmitters like serotonin and dopamine), which are essential for stress management and mood regulation. Aim for at least 0.5 to 0.9 grams of protein per pound of body weight per day from lean sources like chicken, turkey, tofu, fish, and eggs. (FYI: For someone weighing 150 pounds, that’s between 75 and 135 grams of protein per day.)
DO: Make Time For Self-Care
Self-care looks different for everyone, but according to Allen, recovery starts by filling your cup. “Restorative exercise like walking, yoga, or gentle stretching helps calm the nervous system, while meditation, connecting with friends, and spending time outdoors support mental and emotional balance,” she says.
It can be hard to tap into self-care when you’re feeling burnt out, but prioritizing regular, micro self-care moments is a non-negotiable, says Kiana Shelton, L.C.S.W., a licensed clinical social worker with Mindpath Health. Not treating yourself as a priority can increase resentment and worsen burnout symptoms, so she recommends spending at least five minutes a day on a self-care practice of your choosing. Starting that small might seem silly, but a little goes a long way.
DON’T: Over-Exercise
“Movement is healing, but intense exercise can backfire when you’re already in survival mode, since the body may interpret it as another stressor rather than a stress release,” Allen says. So, if you’re in the throes of burnout, you probably need to steer clear of HIIT workouts or boot camp sessions. Instead, focus on gentle, restorative forms of movement like yoga, walking, foam rolling, and mat pilates until your energy returns.
DON’T: Underestimate How Much Sleep You May Need
We know it’s easier said than done, especially when you’re overwhelmed and feel like there’s a laundry list of to-dos, but sleep is an essential component of recovering from burnout, since it’s the foundation for processing stress and replenishing energy. “During sleep, especially deep and REM sleep, the brain processes stress, consolidates memory, and restores neurotransmitter balance, all of which are disrupted when you’re burnt-out,” Joseph says. Sleep also reduces cortisol levels and supports emotional regulation, making it easier to cope with stressors the next day, she adds.
The general recommendation is to get at least seven to nine hours of sleep a night, but Joseph says it may be helpful to get even more rest than usual when you’re in the depths of burnout. “Extending sleep by even 30 to 60 minutes, or allowing yourself naps if needed, can give your body extra time for repair,” she explains. Just note that burnout can disrupt your natural circadian rhythms, so it’s helpful to create a pre-bedtime wind-down ritual by dimming the lights, sipping herbal tea (like chamomile), and putting your screens away an hour or two before bed.
If your mind won’t stop racing, try taking a magnesium glycinate supplement before bed, suggests Romie Mushtaq, M.D., a neurologist, integrative medicine physician, and mindfulness expert. People typically do well with 150 to 300 milligrams. Studies suggest this form of magnesium can improve sleep time, sleep efficiency, and melatonin production—all good things for the sleep you desperately need right now.
DON’T: Rush Into The Day
Jumping into texts and work emails first thing in the morning can overwhelm your brain, increase stress, and reduce focus, ultimately worsening burnout, so Mushtaq says to spend the first 30 minutes of your day sans screens. Instead, she recommends getting morning sunlight, drinking a big glass of water before your coffee, and waking up your body (and mind) with grounding movement like gentle stretching or a brisk walk. Not only will these practices help zap stress, but they’ll also leave you feeling stronger, steadier, and more productive from a.m. to p.m.
DON’T: Isolate Yourself
“Burnout often comes with shame or the sense that you’re failing, but it’s important to resist the urge to withdraw,” Joseph says. “Connection is one of the most powerful antidotes to burnout, and when we feel seen and supported, we begin to heal.”
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Shelton agrees. “People tend to gloss over the need for help because they’re still able to show up, but don’t avoid seeking help just because your burnout doesn’t feel like a big deal,” she says. Talking with a family member or trusted friend is a great place to start, but if you experience persistent symptoms of emotional detachment, despair, chronic exhaustion, or hopelessness, or notice a decline in how you perform in your job or day-to-day life, it’s time to seek help from a mental health professional, she says.
Remember: Burnout is not a flaw—it’s a signal. “Think of burnout like the check engine light coming on in a car,” Shelton says. “When it goes off, it doesn’t mean you need a new car, but it does mean you need to assess the issue, so when the burnout light goes on, be sure to listen, because it’s your mind-body system trying to tell you the same thing.”