Understanding Burnout: What It Looks Like and How to Begin Recovering

Burnout does not always arrive suddenly. Often it creeps in quietly, a little more tiredness here, a touch of overwhelm there, until one day even rest does not feel restorative. You might recognise it in the small, everyday struggles: the exhaustion from battling just to get out of the house, the frustration of feeling your needs are always pushed to the back, or the constant juggling of multiple demands while trying to meet everyone’s needs at once. Maybe you feel like no matter how hard you try, there is always something more to do, and even simple moments of calm feel unreachable.

Burnout is not a sign of weakness or failure. It is your nervous system and mind signalling that you have been running beyond capacity for too long. Recognising this is the first step toward compassion and recovery.

Step 1: Immediate Relief, Pausing the Spiral

When burnout is acute, your first priority is simply to slow down. Even if every fibre of your being is saying no, stop! Give yourself permission to cancel or postpone non-essential tasks. Rest is not a reward, it is a necessity.

Lower stimulation where possible. Dim the lights, reduce noise, and step away from screens when you can. Engage in gentle activities such as a quiet walk, journaling, or sipping a warm drink. Tune in to your body. Eat when you are hungry, drink water, stretch, and rest.

Even small acts, like sitting quietly for five minutes or letting someone else handle a task, are important. Healing begins when you stop forcing yourself to push through. You are allowed to pause, and it does not mean you have failed.

Step 2: Nervous System Reset

Burnout often keeps your nervous system stuck in a heightened state. Simple, polyvagal-informed techniques can help signal safety to your body.

Breathing exercises such as box breathing, inhaling for four counts, holding for four, exhaling for four, and holding for four, or the 4-7-8 method, can help calm your system. Gentle movement such as stretching, slow walking, humming or swaying with music can release tension. Sensory resets like warm baths, weighted blankets, or calming sounds support your nervous system in returning to balance. Grounding exercises, noticing textures, focusing on physical sensations, or using the 5-4-3-2-1 technique can help you feel present and embodied.

Noticing Glimmers

Deb Dana, a polyvagal expert, encourages noticing glimmers, small moments that signal safety, connection, or joy. Glimmers can be the warmth of sunlight on your skin, a friendly smile, the sound of a bird, or the taste of your favourite tea. Even when joy feels dulled, intentionally noticing glimmers can help your body remember what safety feels like and support a slow reconnection with pleasure, curiosity, and engagement with life.

Step 3: Conserving Energy Without Guilt

Burnout is about protecting your limited energy. Let go of perfection. Done is truly better than perfect.

Focus on the essentials and strip out the non-essentials. Use quick shortcuts, like wet wipes instead of showering, pre-made meals, or letting some tasks slide. Take micro-breaks, even five minutes to stretch, breathe, or step outside. Every small pause matters.

Prioritising yourself is not selfish. Meeting your own needs allows you to show up more fully for yourself and others.

Step 4: Mental and Emotional Recharge

Burnout can numb joy, but gentle reconnection is possible. Start by offloading mental clutter. Write a brain dump, record voice notes, or simply journal your thoughts. Seek low-energy joy, such as comfort TV, nostalgic music, or time in nature. Protect your social energy by choosing interactions that feel nourishing rather than draining.

Notice your glimmers and affirm yourself. Say, “I am allowed to rest. I am doing my best.” Even completing one small task, such as sending a message you have been putting off, can restore a sense of agency and hope.

Reconnect with activities that feel authentic. Whether it is painting, walking, cooking something simple for yourself, or listening to music, small acts of care matter more than you may realise.

Step 5: Reflection and Reconnection

Recovery is not just about rest, it is about understanding what burnout is showing you about your life.

Take time to reflect with questions such as:

How does burnout feel in my body?

What thoughts or emotions arise when I consider my current situation?

Which aspects of my life feel most impacted by burnout?

What activities or relationships give me energy and feel aligned with your values?

What small actionable steps could help you reconnect with your sense of self?

What can you do to nourish your mind, body, and spirit during this time?

Client Story: From Burnout to Perspective

“I just didn’t want to exist. I was a wreck. I was ashamed. I have always felt like I wasn’t good enough. I’ve been working twice as hard just to keep up and my health suffered.”

I met this client after they had returned to work following a heart attack and breakdown, struggling to support others in broken systems while feeling completely depleted themselves.

Now they share, “I’m doing some amazing work! Yes, there’s stress. Yes, there are deadlines, but I now have perspective.”

I love supporting highly skilled individuals who are struggling to support others in broken systems. Seeing them regain clarity, confidence, and sustainable energy reminds me why this work is so important.

Reclaim Your Energy

If this resonates with you, consider this your permission to pause. You do not need to navigate burnout alone. Working 1:1 with a coach can support you in restoring balance, rebuilding sustainable energy, and reconnecting with what feels meaningful and authentic.

Together we can create a personalised recovery plan that honours your nervous system, notices your glimmers, and strengthens your ability to thrive in ways that are gentle, achievable, and empowering.

Bonus: Start your recovery journey today with our free journaling tool, a simple way to notice glimmers, track energy, and reflect on what nourishes you.

Email jo@TheEarlyYearsCoach.com to get your copy.

Next Step Book a FREE discovery call today and begin moving from survival mode to a steady, sustainable, and authentic way of living. Reconnect with yourself and reclaim your energy.