How to recover from burnout while still working, can it be done? Yes, it can, by following some burnout recovery strategies will help you manage your recovery timeline. It’s important that you are intentional about your recovery. You got in this position because you have been trying to do everything, and be everything for everyone, without addressing your own needs.

A quick reminder: self-care is a necessity, not a luxury.

The first step is to recognise the symptoms of burnout, and how many you are experiencing may give you an idea of just how severe your burnout is.

Symptoms of Burnout:

• Feeling tired or drained most of the time.
• Have a negative or pessimistic outlook.
• Procrastinating and taking a long time to get things done.
• Feeling overwhelmed.
• Lack of sleep.
• Anxiety.
• Emotional detachment/numbness.
• Headaches.
• Irritability or anger.
• Nausea.

As you can see, burnout can present itself physically and mentally, which is why it’s so consuming for those suffering from it. Burnout usually stems from workplace wellbeing, and a report in 2021 found that 79% of workers had experienced burnout, with 35% of those being high or extreme cases. Most employees found deadlines and workloads being the major contributing factors.

If left unaddressed, burnout is a fast-track to breakdown and severe depression, which is why understanding the signs of burnout is so important.

So how long does it take to recover from burnout? Really that is a ‘piece of string’ question. It depends on the level of your burnout, and whether you can take an extended break from your work.

To recover from burnout, you need to take daily intentional action, and some of these actions may feel uncomfortable or not your usual course of action, but these actions are needed in order for you to progress in your recovery. Some actions are practical solutions, and many of them will be working through your mental health.

Steps to take to recover from burnout.

Take a break: If you can time off work, then please do. For some, this may be weeks, this may be getting signed off from your GP, or this may be booking some annual leave. If those options are unavailable to you, then you need to utilise your days off, and the following steps can help you do that.

Identify your stressors: There’s a good chance that you already know what is causing stress but take the opportunity to write them down and acknowledge them. This will help you become more vigilant around the stressors and start to manage them.

Control the controllable: Your next step is to identify what you control, or what you can control that currently you are not controlling. This could be as simple as controlling whether you work through your lunch break. Your lunch break is part of your compensation package, so take it. These little changes you make can put you back in control and add up to a big impact.

Outsource: Although most causes of burnout come from work, the whole mental load of life can feel too much. Things like having to keep up with life admin and household running, especially if you are a working parent can feel impossible. If you need to outsource your washing and ironing, or order  meal boxes to make dinner times easier, then do so.

Set boundaries: This can feel uncomfortable, you’re probably used to saying yes to everyone and people pleasing, so to start implementing boundaries might cause a stir, and that’s fine. Part of this is to create a process of taking a moment and assessing if you have the time and energy to be adding this to your plate.
Practice saying no or setting expectations:
“I can’t stay late tonight, but I will look at this task tomorrow morning.”
“My workload for this week is already at its maximum, I can add this into next week.”

This includes being disciplined with your own boundaries. Don’t check your emails when you’re at home, don’t work through your breaks, or work late. We know there will be circumstances where you are happy to, but as part of your recovery process, setting these boundaries is an important step.

Self-compassion: Be gentle to yourself, you don’t have to be perfect, and life doesn’t have to be perfect. It’s ok to need a break and it’s ok to put yourself first. Practising some self-compassion affirmations is a great way to start your day positively.

Self-care: You need to re-fill your cup, and then keep it full. Your needs are a priority, and depending on your level of burnout, starting small might be the answer for you. Self-care can take place in the form of seeing your friends, escaping to a bubble bath in peace, taking a walk, drinking water, eating nutritiously, practising meditation and ensuring you get a good night’s sleep.

Schedule Joy: What would you do to have fun? Is there a lost hobby you have forgotten about? Take yourself out for the day, visit a spa or a museum, do something that brings you joy, peace or relaxation.

Talk to someone: Only you know your level of burnout, and it’s important you talk to someone, a doctor, a therapist, or a coach to help you with your mental wellbeing during this time.

These actions take time, there isn’t a quick fix to burnout, you can’t just take a week off work and be recovered. You need to continue to take small steps everyday to look after yourself and make long-term changes to ensure your continued wellbeing.

As a small way of encouraging, you to make yourself a priority, download my free guide: Self-care for dynamic women. Having previously suffered total burnout myself, I work to ensure other career minded women don’t suffer the same fate.