Burnout is something many of us experience at some point in our lives. It sneaks up slowly, often disguised as fatigue, stress, or feeling overwhelmed. Before you know it, you're mentally and physically exhausted, and everything seems like too much to handle. Whether it’s work, family responsibilities, or a combination of factors, burnout can take a real toll. But the good news is, it’s possible to bounce back. Recovering from burnout isn’t quick or easy, but with the right strategies, you can heal and return to a more balanced and energised state.

Recognise the signs. Burnout doesn’t always come with a clear “I’m burnt out!” moment. It might start with a sense of constant tiredness, feeling unmotivated, or even physical symptoms like headaches or muscle tension. Maybe you're feeling more irritable than usual or struggling to focus. Once you acknowledge these signs, it’s easier to take steps toward recovery.

Give yourself permission to rest. This might sound obvious, but when you’re burnt out, it can feel hard to take a break. You might feel guilty about not working or not being productive, but recovery requires rest—both mental and physical. If you're in a position to do so, consider taking a few days off to completely disconnect from your responsibilities. If taking time off isn’t possible, aim to incorporate more moments of rest into your day, whether it's stepping away for lunch without distractions, taking a short nap, or just sitting quietly for five minutes between tasks.

Set clear boundaries. Often, burnout happens when you don’t have healthy boundaries between work, personal time, and rest. Saying yes to everything can lead to overwhelming stress. Reassess your commitments and learn to say no. It's okay to prioritise your wellbeing. Communicate your boundaries clearly to others—whether it’s limiting work after hours or requesting more flexibility with your schedule. Setting these limits can help you protect your time and energy moving forward.

Reconnecting with your purpose. Sometimes burnout happens when we feel disconnected from the things that matter most. When you’re constantly in go-mode, it’s easy to lose sight of why you’re doing what you’re doing. Take time to reconnect with your purpose, whether that’s by reminding yourself of your career goals, family values, or personal passions. Reflecting on your “why” can reignite your motivation and provide a sense of direction when you’re feeling lost or aimless.

Nourish your body and mind. Burnout often comes hand-in-hand with poor self-care, so taking a holistic approach to recovery can make a huge difference. Focus on getting enough sleep, eating nourishing foods, and engaging in physical activity that you enjoy. Exercise doesn’t need to be intense; even a walk outside or some light yoga can help clear your mind and boost your energy. Mental health practices like meditation or journaling can also help you process your feelings, calm your mind, and create space for more positive thinking.

Talk to someone. Sometimes, burnout can feel isolating, and it can be helpful to have someone to talk to. Whether it’s a close friend, family member, or a professional therapist, talking through your experiences can help you feel supported and heard. Therapy, coaching, or counselling can offer valuable tools to manage stress and help you create a plan for moving forward.

Remember that recovery takes time. There’s no magic cure for burnout, and the process isn’t instant. Healing requires patience and compassion for yourself. Don’t expect to feel 100% the moment you start resting or setting boundaries. It’s a gradual process of rebuilding your energy, focus, and sense of purpose.

In the end, bouncing back from burnout isn’t about “pushing through” or simply taking a break. It’s about addressing the root causes, creating space for rest, and re-establishing balance in your life. By acknowledging your feelings, setting boundaries, reconnecting with your purpose, and prioritising self-care, you can heal and come out the other side with renewed energy and clarity. It may take time, but with the right steps, you’ll find your way back to a place of balance and well-being.

Here is a great conversation that I had with Amy Green titled "Teacher Wellbeing, creating margin and how to protect what matters most."