10 Practical and Gentle Ways to Overcome Burnout

Feeling exhausted and drained? Maybe your body and mind are trying to tell you something? Here are 10 practical and gentle ways to overcome burnout.

WHEN BURNOUT CREEPS UP ON YOU

Over a decade ago I was overwhelmed, worn out and struggling.

Full-time working parent and dealing with the ups and downs of life, from mental health issues, financial worries, to the loss of a child, these left me running on empty. I was so busy keeping up with my every day that I hadn’t realised how low I was feeling until I’d reached breaking point.

This was my first experience of burnout but I’m pleased to say that learning how to overcome it was actually the catalyst for change. Embarking on a simpler and more intentional life that I love to live and write about.

In today’s article, I encourage you to check in with yourself. If life is feeling a little tough, keep in mind these tips on how to overcome burnout in case you find yourself heading there too.

10 WAYS TO OVERCOME BURNOUT

Burnout is more than just feeling tired—it’s complete exhaustion, mentally, emotionally, and physically. It creeps up when we’ve been running on empty for too long, pushing ourselves past our limits without taking the time to recharge.

If you’re feeling overwhelmed, drained, and like you can’t keep up, you’re not alone. But the good news is, you can recover. Here are some gentle, practical ways to overcome burnout and start feeling like yourself again.

1. Acknowledge How You Feel

Burnout can be sneaky. Sometimes, we don’t even realise we’re burnt out until we hit a wall. If you’ve been feeling exhausted, unmotivated, irritable, or detached from things you once enjoyed, take a moment to acknowledge that you’re struggling. This isn’t a sign of weakness—it’s a signal from your body and mind that something needs to change. Trust your gut instinct if things feel off.

Try journaling about how you feel or talking to a friend or loved one. Just putting your thoughts into words can help you start processing and working towards a solution.

2. Prioritise Rest (Without Guilt)

Many of us feel guilty for resting, especially if we have a never-ending To Do list. But rest isn’t a luxury—it’s essential. Burnout happens when we ignore our body’s need to recharge, so give yourself permission to slow down.

This doesn’t just mean getting more sleep (though that’s important too). Rest can also look like:

• Taking short breaks throughout the day
• Allowing yourself a lazy afternoon with no agenda
• Cutting back on commitments that drain you
• Letting yourself sit and breathe without feeling like you need to be productive

3. Set Small, Manageable Goals

When you’re burnt out, even simple tasks can feel overwhelming. Instead of pushing yourself to do everything at once, break things down into small, manageable steps.

For example, if your home is a mess and the idea of cleaning it all feels impossible, start with just one corner or one drawer. If you have a huge work project to complete, focus on just the first 10 minutes. Small wins can help rebuild your sense of accomplishment and motivation without overwhelming you.

4. Learn to Say No

One of the biggest causes of burnout is overcommitting. If you’re constantly saying yes to everything—whether at work, with friends, or at home—it’s time to start protecting your energy.

If saying no feels hard, try these gentle phrases:

• “I’d love to help, but I can’t take that on right now.”
• “That sounds amazing, but I need some time for myself.”
• “I really appreciate the offer, but I have to pass this time.”

You don’t have to explain yourself. Your wellbeing matters just as much as everyone else’s needs.

5. Nourish Your Body

When we’re exhausted, it’s easy to grab whatever food is quickest and easiest. But what we eat has a huge impact on how we feel. If you’re feeling burnt out, try to give your body nourishing foods that will help rebuild your energy.

Some small, simple changes:

• Drink more water
• Add more fresh fruit and veg to your meals
• Choose whole, unprocessed foods where possible
• Reduce caffeine and sugar if they’re making you crash later in the day

You don’t need to overhaul your entire diet overnight. Just small, mindful choices can make a big difference.

6. Move in a Way That Feels Good

Exercise can feel impossible when you’re exhausted, but movement—especially gentle movement—can actually help you feel better. The key is to choose movement that feels good, not like another chore.

Some ideas:

• A short, slow walk in nature
• Stretching for five minutes in the morning
• A gentle yoga session
• Dancing to your favourite song

The goal isn’t to force yourself into an intense workout—it’s to move in a way that feels kind to your body and mind.

7. Create Space for Joy

Burnout often steals our joy. The things we used to love—reading, music, hobbies—start feeling like too much effort. But rediscovering joy, even in tiny ways, can help pull you out of burnout.

Try:

• Listening to your favourite music while cooking
• Watching a funny show that makes you laugh
• Doing something creative, like drawing, knitting, or baking
• Spending time with a pet or loved one

Even if it’s just for five minutes, allowing yourself little moments of joy can be incredibly healing.

8. Reconnect with Your Why

Burnout can make everything feel pointless. If you’re feeling detached from your work or daily life, take a step back and reconnect with your bigger purpose. Ask yourself:

• What originally excited me about this?
• What parts of my work or life do I still love?
• What small change could make this feel more meaningful again?

Sometimes, it helps to shift your perspective. If your job feels draining, focus on the people you help. If life feels overwhelming, focus on small things that bring you happiness. Finding meaning again can reignite your motivation.

9. Reduce Screen Time and Information Overload

Constant notifications, emails, and social media scrolling can contribute to burnout without us even realising. If your brain feels overloaded, try setting boundaries around screen time:

• Turn off unnecessary notifications
• Set “no phone” times (e.g., an hour before bed)
• Unfollow accounts that make you feel stressed
• Take social media breaks when needed

Giving your mind space to breathe can help you feel more at ease.

10. Seek Support

You don’t have to go through burnout alone. Reach out to people who make you feel safe and supported—friends, family, a mentor, or even a therapist. Talking about how you’re feeling can lighten the emotional load and help you see a way forward.

If you’re struggling at work, consider speaking to your manager about ways to reduce your workload. If home life is overwhelming, ask for help where you can. You deserve support.

CONCLUSION

Recovering from burnout isn’t instant. It’s a process of unlearning habits that push you too hard and replacing them with ones that nourish you. Be gentle with yourself. Prioritise rest, joy, and boundaries. And remember—you are not alone, and you are not failing. You are healing, one small step at a time.

Do you push yourself too much? Do you recognise any of the signs of burnout I’ve mentioned in this article? In what other ways do you protect yourself or prevent burnout? I’d love to hear from you so please leave a comment at the end of the article.

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• 10 Important Reasons to Find a Hobby You Enjoy
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• Minimalism and Mental Health: 7 Ways Minimalism Supports Better Mental Health
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