{"id":36477,"date":"2025-10-15T09:59:22","date_gmt":"2025-10-15T13:59:22","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36477"},"modified":"2025-12-12T12:58:53","modified_gmt":"2025-12-12T17:58:53","slug":"recovering-from-burnout","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/recovering-from-burnout\/","title":{"rendered":"How To Recover From Burnout: The Do\u2019s And Don\u2019ts"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Everyone has days when we feel like we\u2019re 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, <\/span><a href=\"https:\/\/www.mckinsey.com\/mhi\/our-insights\/addressing-employee-burnout-are-you-solving-the-right-problem\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">over a quarter of employees<\/span><\/a><span style=\"font-weight: 400;\"> in the United States experience symptoms associated with burnout at least some of the time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B<\/span><span style=\"font-weight: 400;\">urnout is a state of physical, emotional, and psychological exhaustion that results from prolonged stress or chronic overextension, says <\/span><span style=\"font-weight: 400;\">Anat Joseph, L.C.S.W., a licensed clinical social worker, psychoanalyst, and founder of MyPsychotherapy.<\/span><span style=\"font-weight: 400;\"> \u201cIt\u2019s not just about being tired, it\u2019s a full body signal that something is misaligned; a depletion that affects your motivation, mood, cognition, sleep, relationships, and often, your sense of self,\u201d she explains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s basically a step beyond chronic stress that deeply impacts<\/span><span style=\"font-weight: 400;\"> your brain\u2019s ability to focus, regulate emotions, sleep, and restore energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re deep in the pit of burnout, climbing your way out can feel pretty impossible. Here, experts share the do\u2019s and don\u2019ts that will help you resurface, slowly but surely.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS:<\/strong> <span style=\"font-weight: 400;\"><a href=\"https:\/\/www.livewellwellnesscenter.com\/provider\/koral-allen-nmd.html\" target=\"_blank\" rel=\"noopener\"><i>Koral Allen<\/i><\/a><i>, N.M.D., is a naturopathic doctor at Live Well Wellness Center. <\/i><a href=\"https:\/\/mypsychotherapy.org\/about-anat-joseph\/\" target=\"_blank\" rel=\"noopener\"><i>Anat Joseph<\/i><\/a><i>, L.C.S.W., is a licensed clinical social worker, psychoanalyst, and founder of MyPsychotherapy. <\/i><a href=\"https:\/\/drromie.com\/about-dr-romie\/\" target=\"_blank\" rel=\"noopener\"><i>Romie Mushtaq<\/i><\/a><i>, M.D., is a neurologist, integrative medicine physician, and mindfulness expert. <\/i><a href=\"https:\/\/www.mindpath.com\/clinicians\/kiana-shelton-lcsw\/\" target=\"_blank\" rel=\"noopener\"><i>Kiana Shelton<\/i><\/a><i>, L.C.S.W., is a licensed clinical social worker with Mindpath Health.\u00a0<\/i><\/span><\/em><\/li>\n<\/ul>\n<h2><b>DO: Start Setting Some Boundaries\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Overrelying on caffeine and willpower to keep productivity up? Your burnt-out system is letting you know that your boundary game needs work, <\/span><span style=\"font-weight: 400;\">says Koral Allen, N.M.D., a naturopathic doctor at Live Well Wellness Center<\/span><span style=\"font-weight: 400;\">.<\/span> <span style=\"font-weight: 400;\">\u201cSaying \u2018yes\u2019 to everything is a fast track to worsening burnout, so it\u2019s important to learn to say \u2018no\u2019 or \u2018not right now\u2019 when your plate is full,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, \u201cpushing through\u201d overtaxes your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/adrenal-health\/\" target=\"_blank\" rel=\"noopener\">adrenals<\/a> (the glands that help regulate stress) and deepens the exhaustion, Joseph says. When you feel like you\u2019re running on fumes, your body is telling you you\u2019re doing too much. So, whether it\u2019s not answering work emails after 5 p.m., only committing to one social obligation during the week, or saying \u201cno\u201d to taking on extra work over the weekends, creating (and respecting) boundaries is key to helping you crawl out of burnout.\u00a0<\/span><\/p>\n<h2><b>DO: Get Serious About Nourishing Your Body<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, and healthy fats, which <\/span><span style=\"font-weight: 400;\">protect the brain from neuroinflammation<\/span><span style=\"font-weight: 400;\"> associated with depression and anxiety, <\/span><span style=\"font-weight: 400;\">build a more balanced stress response<\/span><span style=\"font-weight: 400;\">, and <\/span><span style=\"font-weight: 400;\">stabilize energy levels<\/span><span style=\"font-weight: 400;\"> throughout the day, Joseph says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the flip side, processed food, added sugar, refined carbs, and trans fats promote <\/span><span style=\"font-weight: 400;\">inflammation in the brain and body<\/span><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/protein-stress-nervous-system\/\" target=\"_blank\" rel=\"noopener\">Is Eating More Protein The Solution To Your Stress?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">Protein<\/a> is also important here, since it provides <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a> (the building blocks of neurotransmitters like serotonin and dopamine), which are <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8706568\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">essential for stress management and mood regulation<\/span><\/a><span style=\"font-weight: 400;\">. 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\u2019s between 75 and 135 grams of protein per day.)<\/span><\/p>\n<h2><b>DO: Make Time For Self-Care<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Self-care looks different for everyone, but according to Allen, recovery starts by filling your cup. \u201cRestorative 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,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be hard to tap into self-care when you\u2019re feeling burnt out, but prioritizing regular, micro self-care moments is a non-negotiable, says <\/span><span style=\"font-weight: 400;\">Kiana Shelton, L.C.S.W., a licensed clinical social worker with Mindpath Health. <\/span><span style=\"font-weight: 400;\">Not treating yourself as a priority can increase resentment and worsen burnout symptoms,<\/span><span style=\"font-weight: 400;\"> 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<\/span><span style=\"font-weight: 400;\">\u00a0little goes a long way.<\/span><\/p>\n<h2><b>DON\u2019T: Over-Exercise<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cMovement is healing, but intense exercise can backfire when you&#8217;re already in survival mode, since the body may interpret it as another stressor rather than a stress release,\u201d Allen says. So, if you\u2019re 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.\u00a0<\/span><\/p>\n<h2><b>DON\u2019T: Underestimate How Much Sleep You May Need<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We know it\u2019s easier said than done, especially when you\u2019re overwhelmed and feel like there\u2019s a laundry list of to-dos, but sleep is an essential component of recovering from burnout, since it\u2019s the foundation for processing stress and replenishing energy. \u201cDuring sleep, especially deep and REM sleep, the brain processes stress, consolidates memory, and restores neurotransmitter balance, all of which are disrupted when you\u2019re burnt-out,\u201d Joseph says. <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763419301496\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sleep also reduces cortisol levels<\/span><\/a><span style=\"font-weight: 400;\"> and supports emotional regulation, making it easier to cope with stressors the next day, she adds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019re in the depths of burnout. \u201cExtending sleep by even 30 to 60 minutes, or allowing yourself naps if needed, can give your body extra time for repair,\u201d she explains. Just note that burnout can disrupt your natural circadian rhythms, so it\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your mind won\u2019t stop racing, try taking a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">magnesium glycinate<\/a> supplement before bed, suggests <\/span><span style=\"font-weight: 400;\">Romie Mushtaq, M.D., a neurologist, integrative medicine physician, and mindfulness expert. People typically do well with <\/span><span style=\"font-weight: 400;\">150 to 300 milligrams. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3703169\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> suggest this form of magnesium can improve sleep time, sleep efficiency, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a> production\u2014all good things for the sleep you desperately need right now.<\/span><\/p>\n<h2><b>DON\u2019T: Rush Into The Day\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019ll also leave you feeling stronger, steadier, and more productive from a.m. to p.m.<\/span><\/p>\n<h2><b>DON\u2019T: Isolate Yourself<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cBurnout often comes with shame or the sense that you\u2019re failing, but it\u2019s important to resist the urge to withdraw,\u201d Joseph says. \u201cConnection is one of the most powerful antidotes to burnout, and when we feel seen and supported, we begin to heal.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-aging\/\" target=\"_blank\" rel=\"noopener\">The Secret To Healthy Aging Probably Isn&#8217;t What You Think<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Shelton agrees. \u201cPeople tend to gloss over the need for help because they\u2019re still able to show up, but don\u2019t avoid seeking help just because your burnout doesn\u2019t feel like a big deal,\u201d 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\u2019s time to seek help from a mental health professional, she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember: Burnout is not a flaw\u2014it\u2019s a signal. \u201cThink of burnout like the check engine light coming on in a car,\u201d Shelton says. \u201cWhen it goes off, it doesn\u2019t 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\u2019s your mind-body system trying to tell you the same thing.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everyone has days when we feel like we\u2019re 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.\u00a0 Burnout is a state of physical,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/recovering-from-burnout\/\">Read More <span class=\"screen-reader-text\">How To Recover From Burnout: The Do\u2019s And Don\u2019ts<\/span><\/a><\/p>\n","protected":false},"author":261,"featured_media":36480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-36477","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Recover From Burnout: The Do\u2019s And Don\u2019ts | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Crawling your way out of burnout requires discipline, self-compassion, and patience. 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