How to Recover From Burnout at Work


Experiencing burnout at work isn’t only a simple distraction. It can be a big red flag for your health and wellbeing. And you shouldn’t dismiss it, or else it can get worse.

In a 2020 survey, around 12 million working adults in the UK reported that they experienced burnout at work. Because of this, it’s no surprise that a lot of British citizens have quit their jobs left and right, at a fast-paced rate no one has seen before.

So, how do you prevent burnout in the first place? Is there a way to determine if you’re going through it or not? Let’s find out as you read on.

What are the Signs and Symptoms of a Burnout?

At times, you might not notice when work is draining your energy until it gets worse. So, take note, here are the signs and symptoms of work burnout.

  • Feeling listless for a long period
  • Physical and mental fatigue
  • Reduced performance level at work
  • Difficulty focusing on a task
  • High levels of stress, anxiety, and depression
  • Sleeping problems
  • Frequent mood swings and irritability
  • Sudden detachment from co-workers
  • Increased risk of getting sick

Recover from Work Burnout in 5 Ways

Follow a Self Care Routine

Self-care doesn’t have to be a one-time event or something you only do on your days off. It also doesn’t take a lot of time and effort. According to a 2014 study, daily recovery is more important than waiting for the weekends.

In reality, you can practice compassion for yourself daily. For instance, taking short breaks can be a form of self-care. Many people also follow an easy skincare routine, to wind down from a long day.

Another great way to treat yourself is to use a massage gun, such as the Hydragun. According to a 2020 study, these portable massagers can work as your at-home massage therapist, so you can fully relax anytime.

Set Healthy Boundaries

When you allow work to become your entire life, you’re not giving yourself space and free time. Eventually, just like any other person, too much work will leave you exhausted to the bone.

Stop that scenario by setting healthy boundaries.

Learn how to say a firm no, when necessary. Discuss what your mental health needs with your boss. And lastly, go offline when you’re not working, so you can rest up to a hundred percent. That means, no calls and emails during the weekends.

Practice Self-Compassion

For many people, recovering from burnout is a huge challenge. You might feel lost and confused about what to do. Others might think they don’t deserve rest unless they work for it.

Recovery is a long process, but it can start when you’re finally being compassionate to yourself.

Rather than berating yourself for little mistakes, practice self-forgiveness. Accept the fact that not everything’s going to be perfect. Once you overcome and make peace with your inner critic, you’ll find that your mental health will become more stable.

Getting into a growth mindset can also help. It means that you view challenges as learning opportunities, rather than a hindrance. You’re also more likely to believe in your developed skills and hard work, rather than thinking that life’s all about innate talent.

Reassess Your Life Goals

With the pandemic running its show for too long, it has opened up a thinking space for burnt-out workers. Online forums have been filled up with questions like, “Is this what I want to do for the rest of my life?”

And, you’re probably in the same boat as well.

If you feel like your professional path isn’t working out as expected, take your time to reassess your goals. What type of workplace suits you? Where do you see yourself in the next 5 years?

More often than not, employee burnout can be a sign of a deep, underlying issue in the workplace. Lack of communication, zero employee support, and too-heavy workloads can drive someone to burn out and quit for good.

After reassessing your plans, consult your manager about the company’s goals and see if they align with yours.

Take Your Well-Deserved Break

Everyone needs a break. You don’t need to be sick to get one. Sometimes, you can take a break just to get away from all the stress of daily life, and that’s completely fine.

According to the National Institute of Mental Health, taking a break can lead to sharper thinking and higher levels of creativity. It keeps your stress levels in check and helps you regain stamina so you can perform at your best.

So, don’t leave your vacation time unused. Plan your vacation ahead of time, and make the most out of it. Also, make sure to switch off your phone, so you can go on full vacation mode.

How Long Does It Take to Recover from Burnout?

Remember, recovery isn’t a linear path. Even experts agree that it’s not easy to estimate how long you need to recover from work burnout.

Some people might need only a few days, while others take a year-long break away from work. Everyone follows their own pace. What’s important is you listen to what your mind and body need.

In a 2011 study, researchers found that the participants who took 1 to 3 weeks of recovery have shown better work performance, lower stress levels, and improved sleep quality.

However, despite all of these, employees can still get tired after work. It’s inevitable. The best that you can do is to adapt to a consistent recovery routine that you can do every day.

To complete your recovery kit, consider getting the HYDRAGUN today. It’s the quietest massage gun the UK has recently raved about, with over 99.7% positive customer reviews. Try it with its 30-day risk-free guarantee, and see how it can help you recover.