Recovering From Burnout (or Overwhelm) While Still in Motion

Burnout usually doesn’t come with obvious signs or clear warnings. More often, it sneaks in quietly over time.

You might notice burnout as persistent tiredness, reduced motivation, increased irritability, or a sense that something isn’t right.

You may find yourself asking, “What’s wrong with me?” or wonder why things that used to be easy now feel difficult. So many people, when faced with this obstacle, feel ashamed when this happens and start to doubt their strength or value. Realizing these feelings are a normal reaction to long-term stress can help you feel less alone and more understood.

Here’s the truth that often gets missed:

There is nothing wrong with you.

Burnout doesn’t mean you’ve failed. It happens when you spend too long in survival mode, taking on responsibilities, pressure, and expectations without enough time to rest.

For many people, simply taking time off isn’t possible.

Family responsibilities don’t pause. Financial obligations remain. Work still needs doing. Life keeps asking.

So the question becomes:

Can we recover from burnout while still in motion?

The answer is yes, but not by pushing harder, trying to fix yourself, or adding more to an already full plate.

Recovery starts by changing your habits, not running away from them. It’s important to acknowledge that even small changes can feel challenging when you’re burned out, and that’s okay. Starting small is enough. This can be your first step toward feeling better, and it reassures you that progress is possible, even when you're feeling overwhelmed. Pause for a moment and think: what is one small habit you’re ready to change? Noticing this can be your gateway to improvement.

First, Let’s Normalize This

Burnout can happen to anyone, especially to conscientious, capable people who care deeply about doing a good job at work, at home, and in their relationships.

It doesn’t mean you’re weak.

It doesn’t mean you’ve lost your edge.

It doesn’t mean you’re broken.

It means you’ve been doing your best to handle ongoing stress.

Many people are quietly living this same experience, wondering why they feel flat, disconnected, or exhausted despite “doing all the right things.” You’re not alone in this, even if it feels isolating.

The goal now isn’t to shut everything down.

It’s about slowly moving from just getting by to feeling better, even as you handle your daily tasks.

Here are six practical ways to help you start that change.

1. Prioritize What Actually Matters (Not What Shouts the Loudest)

When you’re burned out, everything can seem urgent, which is tiring.

Rather than trying to do it all, ask yourself one helpful question each day:

“What is most important today?”

Not what’s loud.

Not what’s habitual.

Not what others expect by default.

Focus on one or two things that really matter or help you feel better.

Recovering from burnout isn’t about doing more or working faster. It’s about doing less, but with more purpose. Allow some things to be “good enough.” Trying to be perfect uses a lot of energy, and your energy is important right now.

2. Fix Energy Drains Before Trying to Boost Your Energy

A lot of people try to solve burnout by adding:

• More exercise

• More discipline

• More productivity hacks

But often, the real issue isn’t not having enough energy. It’s that your energy keeps slipping away.

Energy leaks can include:

• Unnecessary meetings or commitments

• Emotional over-functioning for others

• Doom-scrolling or numbing habits

• Constant mental replaying of problems

Ask yourself:

“What drains me disproportionately?”

You don’t need to eliminate everything. Just find one area where you can reduce an energy drain. Even a small change can bring noticeable relief. Remember, progress may be gradual, and that’s perfectly okay. Each small step you take is meaningful and contributes to your overall recovery. Be kind to yourself as you make these changes, understanding that every bit of progress, no matter how small, is a step towards feeling better.

3. Develop a "Heart Practice" (Gratitude, Appreciation, or Awe)

When you’re in survival mode, you focus on problems and tasks. A heart practice helps you notice more of the world around you and feel more connected.

This doesn’t need to be elaborate. It can be:

Naming three things you appreciate before bed

• Pausing to genuinely thank someone

• Noticing something beautiful or steady during the day

• Observing a single physical sensation, like the warmth of your hands when holding a cup of tea or the softness of a blanket against your skin

This isn’t about forced positivity. It’s about helping your nervous system remember safety, connection, and meaning, which are all essential for recovery. Even 60 seconds of appreciation can shift your mood more than you might expect.

4. Pick Gentle Movement Instead of Pushing Harder

If you’re burned out, tough workouts can actually make you feel more tired.

Movement during recovery should feel:

• Gentle

• Restorative

• Supportive

Try walking, stretching, gentle movement, or slow cycling. These can become a simple routine that helps you feel better. The goal isn’t to perform, but to move, breathe, and help your body relax.

After moving, you should feel a bit better than before, not more tired.

5. Set Small Boundaries Instead of Making Big Changes

You don’t have to quit your job, change everything, or take a long break.

Often, recovery starts with small boundaries, like:

• A clear end time to the workday

• Not checking email first thing in the morning

• Taking a real lunch break, even if short

• Saying “not today” instead of “never”

These small steps help you feel more in control, and that feeling can really help you recover from burnout. However, setting boundaries can be tough, especially when it involves work or family commitments. It's okay to acknowledge these obstacles and start where you can.

Understanding that it's normal to find this challenging can make those first steps feel more achievable.

6. Be Kind to Yourself, Especially on Tough Days

One of the hardest parts of burnout is the self-criticism that comes with it.

“You should be better than this.”

“Others handle more.”

“Why can’t you just push through?”

Being kind to yourself isn’t being selfish. It’s being realistic.

Talk to yourself the way you would to someone you care deeply about, with patience, honesty, and encouragement. Recovery happens faster when your nervous system feels supported instead of judged.

The Bottom Line

Burnout doesn’t have to stop you; it’s a signal, not a sentence.

You can keep moving, keep caring, and keep showing up and still reclaim your energy, clarity, and joy.

Recovery isn’t about escaping life or running away from it; it’s about shifting the way you engage with it.

Using small, intentional choices like plugging leaks, honouring your body, protecting your focus, and practicing compassion in all circumstances can compound into real and noticeable change.

Thriving isn’t a distant goal or some destination. It is right here, right now, and begins in these moments, while you’re still in motion. Every mindful pause, every boundary you set, every act of kindness is a declaration: you refuse to survive on autopilot. You are choosing to thrive, even in the middle of life’s demands.

This is your permission to move forward with purpose, to heal while working, to live fully, even when life is busy. You’ve got this, and I know, deep down in your heart, you do. Hell, you have made it this far!

Remember, it's okay to seek help if you need it. Reaching out for professional or community support is a wise step if you feel stuck. It can reduce feelings of isolation and stigma, affirming that you're not alone in this journey.