Burnout: A Personal Reflection and a Path Towards Healing
Burnout can manifest in both emotional and physical ways, and it looks different for everyone. For me, it stemmed from a prolonged period of distressing life events. I tried to carry on as if everything was normal, but eventually, I crashed. Everyday tasks that once felt easy became overwhelming. I struggled to care for myself. It was debilitating. I felt ashamed but I also hid it.
This experience forced me to reassess my life, my limits, and my priorities. Recovery wasn’t instant. Even as I write this, I’m still healing, but things have improved a lot. Over time, I introduced small habits and routines that helped me regain energy and feel like myself again.
If you’re experiencing burnout, know that things can get better. You are not lazy or a failure, you are human. Burnout is an invitation to pause, reassess, and offer yourself the compassion you’ve long been giving to everything and everyone else.
Recognising the Signs of Burnout
Burnout can creep in slowly. Here are some common signs to look out for:
Loss of motivation or purpose struggling to find meaning in things that once brought joy.
Persistent self-doubt a loud inner critic telling you that you're not good enough.
Emotional and physical exhaustion feeling drained even after rest.
Difficulty with everyday tasks simple things like cooking, cleaning, or replying to messages feel too much.
Feelings of helplessness or defeat a sense that things won’t improve.
Procrastination and avoidance putting things off because they feel too daunting.
Neglecting self-care letting hygiene, nutrition, and movement fall to the side.
Withdrawal and isolation pulling away from friends, family, and your support network.
Difficulty concentrating trouble focusing or remembering things.
Physical symptoms headaches, muscle tension, sleep issues, or digestive problems.
If several of these resonate with you, it might be time to take a step back and prioritise your well-being.
Suggestions for Burnout Recovery
1. Be Gentle with Yourself
One of the most important things I’ve learned is to stop being so hard on myself. Burnout doesn’t mean you’re weak, it means you’ve been carrying too much for too long.
Create a flexible routine instead of a rigid one. Keep your to-do list short 1–3 manageable tasks per day. If you do more, great. If not, that’s okay too. Progress is still progress.
Let yourself have unstructured time without expectations. Follow what feels good, whether it’s resting, being creative, or going outside. Listen to your body.
Burnout is an emotional and psychological crash. You need rest, stillness, and a feeling of safety to rebuild your foundation.
2. Set Boundaries to Protect Your Energy
A lack of boundaries is a huge contributor to burnout. Learning to protect your time, energy, and mental space is essential for recovery.
At Work:
Use phrases like:
“I can do this, but I’ll need some time.”
“I don’t have the capacity for this right now.”
“Can someone else on the team help with this?”
Prioritise: List urgent tasks vs. what can wait. Be realistic.
Respect your work hours and take your breaks.
Focus on your strengths. If creativity is your thing but admin drains you, structure your day accordingly.
Reminder: Many workplaces may value you, but you're still replaceable. Your health isn’t. Don’t sacrifice it to prove your worth.
In Relationships:
This applies to friendships, family, romantic partners, and others.
Say “no” without guilt. You don’t owe lengthy explanations.
Say: “That doesn’t feel right for me,” or “I can’t commit to that right now.”
If someone drains you, it’s okay to set space or walk away.
Journal: Write down what leaves you feeling drained or disrespected, then note how you want to be treated. This helps define your boundaries.
Build a relationship with yourself. Give yourself the love, validation, and kindness you might crave from others. You can show up for yourself, through small acts like buying yourself flowers, taking yourself on solo dates, or simply speaking to yourself gently. This self-connection makes it easier to uphold your boundaries and not settle for less than you deserve and potentially be drained by someone else’s behaviour.
3. Reintroduce Joy and Comfort into Your Life
Burnout can make life feel grey and exhausting. Reconnecting with joy, even in small ways, can be incredibly healing.
Ask yourself: What made me feel alive before? For me, it was moving my body, alone time, creativity, being in nature, and connecting with people I love. I revisited passions from childhood and remembered what makes me, me.
Some simple things to try:
Spending time in nature (trees, water, sunlight)
Cuddling a pet
Listening to music that lifts your mood
Watching a comfort movie
Dancing around your room
Taking a warm bath or doing a skincare routine
Joy won’t return overnight but the tiny moments add up.
4. Let People In
Letting others help me was one of the hardest and most healing parts of recovery. At my lowest, I felt ashamed. But I was often met with unexpected kindness.
You are worthy in all states, even when you're struggling.
Start small: text a friend, talk to someone you trust, or seek professional support like therapy or counselling. You don’t have to do this alone.
Final Thoughts: Healing Takes Time
Recovery from burnout isn’t linear. Some days will be better than others. That’s okay.
Be patient and kind with yourself. Every small step matters. Slowly but surely, you will feel better again.
