Burnout isn't just about feeling stressed or frustrated at work — it's deeper than that.
As John Mark Comer explains in ‘The Ruthless Elimination of Hurry,’ modern life pushes us to constantly do more, leading to exhaustion and disconnection. But what if the key to burnout recovery isn't doing more until we are in full-blown emotional exhaustion state, but slowing down?
It's the result of ongoing stress, blurred boundaries, and constant pressure that slowly wears you down, making even the simplest tasks feel overwhelming.
The effects don't just affect your job either; burnout creeps into every area of your life, leaving you feeling disconnected, exhausted, and stuck in a cycle that's hard to break.
Signs of burnout at work: Burnout 101
The World Health Organization recognizes burnout as an occupational phenomenon linked to chronic stress that hasn’t been successfully managed. Recognizing the symptoms of burnout early can help prevent a full-blown crisis. If you're experiencing burnout, you might notice:
Constant tiredness: No matter how much you rest, you wake up drained and struggle to get through the day.
Work feels like a chore: Tasks that once felt engaging now seem pointless or dull, and you find yourself putting things off more than usual.
Lost passion for your career: You feel disconnected from your work, unmotivated, and unsure if you even care anymore.
Social withdrawal: Small talk feels draining, you avoid team interactions, and you'd rather be left alone.
Irritability and mood swings: You snap easily, get annoyed over small things, and feel just plain grumpy.
Unexplained physical symptoms: Headaches, stomach issues, and muscle tension appear with no obvious cause.
Trouble sleeping: You either can't fall asleep, wake up frequently, or never feel fully rested.
Lack of focus and brain fog: You reread the same email three times, forget deadlines, and find it difficult to focus.
No motivation: Hobbies, social plans, and even career goals feel like too much effort.
Turning to unhealthy coping methods: You resort to watching TV for hours, eating whenever you feel down, or relying on alcohol just to unwind.
Anxiety and overwhelm: The weekend anxiety and dread about the upcoming workweek intensifies and starts earlier than ever.
Feeling trapped: You dream about quitting but stay put because the thought of change feels just as daunting.
When burnout hits, quitting your job might feel like the only way out.
The idea of walking away, leaving the stress behind, and starting fresh is tempting. I mean, who wouldn't want an escape from the exhaustion?
But the question is, does quitting your job really help you recover from burnout?
Here's my take… Not always.
Why quitting is not the answer
While quitting can sometimes feel like the best decision, it's not always the quick fix it seems.
Burnout makes it hard to see things clearly, and impulsive decisions rarely solve the deeper issues. Sure, quitting might bring temporary relief, but burnout will likely follow you into your next job if you don't address the root cause.
Quitting your job is also a big step that requires careful thought and preparation. Sure, it's possible, but it's not as easy as handing in a resignation letter. In ‘Burnout’ by Emily Nagoski and Amelia Nagoski, they highlight that overcoming burnout isn't about removing stressors entirely, but completing the stress cycle and building habits that support emotional and physical recovery.
Here are some things people don't always talk about:
It's a process, not a quick escape: Figuring out what's next takes time and effort. Without a clear plan, you risk making decisions you might regret.
Finances matter: Leaving a job means losing a steady income, as well as potential healthcare benefits, so having savings or a financial safety net is essential to help navigate stress.
Life doesn't pause: Bills, rent, and mortgages don't go away because you've chosen to step back from work.
Think long-term: A sudden departure can raise questions from future employers, so it's wise to consider how this decision fits into your long-term career goals.
It's mentally tougher than expected: Self-doubt, imposter syndrome, and second-guessing your decision will hit harder than you expect
Mindset is key: Leaving a job isn't just about handing back your work laptop — it requires mental resilience to navigate uncertainty.
Not everyone will understand: Friends, family, and colleagues may question your choice, and social pressure to "stick it out" can be intense.
The power of staying
Burnout doesn’t have to mean the end of your career. In fact, learning to manage stress levels (and energy levels) effectively can help you recover while still maintaining your professional growth.
It's a wake-up call if anything. A sign that something needs to change. Kamal Ravikant, in ‘Love Yourself Like Your Life Depends on It,’ emphasizes that self-compassion is crucial in breaking free from cycles of burnout and regaining emotional strength.
But that doesn't mean you have to quit your job and start over. Yes, it's more than possible to recover from burnout while still working. (I like to call this staying and slaying.)
Okay, so you might be wondering, "But if I stay, aren't I just settling? Won't I end up stuck in the same cycle?"
Here's the thing: sticking around doesn't mean putting up with the same problems and hoping things magically improve. It's not about forcing yourself to tolerate a situation that isn't working — it's about taking back control. And with the right shifts, you can create a work-life balance that supports you instead of drains you.
Burnout recovery process without quitting your job
Here's what it comes down to:
Alignment: When you're clear on what you truly value, you can start making decisions that align with the life you want.
Shifting your mindset: Exhaustion isn't always just about the workload — it's also about how you approach it. When you focus on what's within your control and stop sweating the small stuff, work becomes less of an energy drain and more manageable.
Building a self-care toolkit: Burnout doesn't just disappear on its own. You need tools that work. Think of these as non-negotiable habits that help you thrive every single day.
Setting clear boundaries: If you don't protect your time and energy, no one else will.
Getting the support you need: Sometimes, you need an outside perspective to help you see the bigger picture. A therapist, coach, or doctor can help you navigate burnout and emerge stronger.
Staying might feel like the safer choice, but quitting won't automatically fix everything either, as you'll likely carry the same struggles into your next role. So, instead of looking for a way out, what if you looked for a way through?
Here's how to start making real, lasting change:
1. Alignment
Alignment isn't just a buzzword — it's the foundation of a fulfilling career. It's about clarifying what truly matters to you and ensuring your work reflects those priorities.
The truth is that burnout happens not because of long hours but because of a disconnect from what you're working toward.
If your job doesn't align with who you are and what you value, it will always feel like a grind. As John Mark Comer suggests in ‘The Ruthless Elimination of Hurry,’ many of us are caught in a cycle of busyness that distracts us from what truly matters. Identifying what drives you can help you regain a sense of purpose at work.
But when your work resonates with you, everything shifts. Your job becomes energizing instead of exhausting.
It might look like:
Setting career goals that align with your strengths instead of forcing yourself into a role that drains you because it looks good on paper.
Letting go of the pressure to follow a traditional path because success isn't one-size-fits-all.
Designing your job around your life, not the other way around.
Next steps
Map out your core values: Use your values to make decisions that align with the life you want and create a career that fits you.
Find the 'thing' that gets you out of bed: Align your passions and skills with what the world needs to make work feel more meaningful and less soul-sucking.
Design a 'hell yes' lifestyle: Build your life around what you enjoy, not just what pays the bills.
2. Shift your mindset
The way you experience work can be just as important as the job itself. In ‘Burnout,’ the Nagoski sisters explain how our stress response plays a major role in how we cope with work-related stress. Understanding this can help shift your mindset from feeling powerless to taking control of your well-being.
And while your boss, company policies, or coworkers' passive-aggressive emails might be out of your control, your mindset isn't.
Shifting your mindset isn't about toxic positivity or ignoring reality — it's about moving from feeling powerless at work to recognizing what you can control.
You can either stay stuck focusing on the things you can't change, like your workload, office politics, or frustrating colleagues—or you can focus on what’s within your power, such as taking short breaks throughout your workday to recharge.
It might look like:
Separating your worth from your work because your job title doesn't define you.
Not taking things so personally.
Seeing challenges as growth, not failure, so those setbacks don't throw you off, instead they push you forward.
Next steps
Challenge limiting beliefs: Recognize the thoughts that are holding you back and start rewriting a new narrative.
Prioritize self-worth: When you value yourself and your needs, you naturally start making choices that support your well-being.
Build resilience: Learn to navigate setbacks with confidence so you can keep moving forward, no matter what comes your way.
3. Build a self-care toolkit
Burnout doesn’t just happen because you’re overworked. It happens when you stop taking care of yourself—whether that’s neglecting a healthy diet, skipping physical activity, or not getting enough sleep.
Kamal Ravikant's book, ‘Love Yourself Like Your Life Depends on It,’ stresses the importance of prioritizing self-care and mental well-being daily, rather than waiting until burnout takes hold.
Over time, those little ways you neglect yourself add up until you're completely drained, disconnected from yourself, and running on empty.
And let's be honest, self-care isn't about last-minute bubble baths or weekend spa days. It's not something you turn to once burnout has already hit. Real self-care is what keeps burnout from happening in the first place.
If you want to break the burnout cycle for good, you need more than quick fixes. You need sustainable habits and daily routines that support your well-being (before burnout forces you to). Incorporating breathing exercises like deep breathing can help reduce stress levels and promote relaxation.
It might look like:
Prioritizing movement, nutrition, and sleep as non-negotiables, not afterthoughts.
Creating a routine that works for YOU — not some hustle culture nonsense that requires you to wake up at 5 am.
Building a life outside of work that doesn't revolve around after-work drinks or binge-watching Netflix.
Next steps
Create a daily routine that supports you: Build simple, realistic rituals that help you feel good — not just get more done.
Make small habits work in your favor: Consistent, intentional actions add up over time and can make a big difference in how you feel.
Prioritize life outside of work: Your job is just one part of who you are. Invest in hobbies, interests, and activities that bring you joy beyond the 9-5.
4. Setting clear boundaries
Burnout doesn’t just come from having too much on your plate. If you’re constantly saying yes to extra work and letting your to-do list pile up, you’re increasing your risk of burnout. It comes from never drawing the line between work and the rest of your life.
If you don't set boundaries, your job will eat you alive and work will end up taking as much of you as you allow it to. As John Mark Comer argues in ‘The Ruthless Elimination of Hurry,’ overwork and lack of rest keep us in a cycle of depletion. Protecting your time isn't laziness—it's necessary for sustainable success.
Let's put it this way, if you're always available, always saying yes, and always stretching yourself too thin, of course, you're going to get burnt out.
The problem? You've been conditioned to feel guilty for saying no. You've been taught that being the hardest worker in the room makes you valuable. But at what cost? Constant stress, exhaustion, and a creeping resentment toward a job that was never supposed to own you.
Setting boundaries isn't about slacking off. It's about protecting your time and energy so you can do your best work without putting yourself at risk.
It can look like:
Defining your work hours and respecting them.
Turning off notifications after hours.
Scheduling "do not disturb" time for deep work and fewer distractions.
Next steps
Identify where you need boundaries the most: Is it work hours? Email expectations? Saying no to extra tasks? Start there.
Practice enforcing them: Small steps like logging off on time or turning off notifications can make a big difference.
Remember that your job isn't your whole life: Stop treating it like it is. Boundaries don't just prevent burnout — they give you the space to enjoy life outside of work.
5. Getting the support you need
Sometimes, no amount of self-care, mindset shifts, or boundary-setting can replace the insight and support of a professional.
You don't have to figure this out alone
A therapist, coach, or doctor can help you understand what's driving your burnout, especially if external pressures from family members, work environment, or other life events are contributing to stress. If you're struggling to navigate burnout on your own, seeking professional help can provide strategies tailored to your specific stressors and recovery process.
If work is a major source of stress, HR can also be a valuable resource.
Whether it's discussing workload concerns, exploring flexible work options, or understanding your company's mental health support, your HR team may be able to help — but only if you ask.
Asking for help doesn't mean you're failing. It means you're taking control of your well-being and giving yourself the tools to make work work for you.
It can look like:
Talking to a therapist or coach to get personalized strategies on managing stress, setting boundaries, and navigating career decisions.
Checking in with your doctor.
Reaching out to HR to discuss workload concerns, mental health policies, or any support options your company offers
Next steps
Recognize when you need support: If burnout is affecting your health, happiness, or ability to function at work, it's time to seek help.
Arrange a conversation: Whether it's with a therapist, coach, doctor, or HR, taking the first step can give you clarity and relief.
Advocate for yourself: You deserve support. Don't wait for burnout to spiral before getting the help you need.
Beat burnout for good
Burnout isn’t just a work problem. It’s a life problem that can impact multiple areas of life, from your career to your personal life and relationships with loved ones.
Sure, you can quit your job, move to a different company, or even change careers, but if you don't address why it's happening, burnout will return time and time again.
That is why I'm not here for band-aid solutions. You deserve a life where you don't just recover from burnout — you beat it for good. For deeper insights, books like ‘The Ruthless Elimination of Hurry,’ ‘Burnout,’ and ‘Love Yourself Like Your Life Depends on It’ can offer practical tools and mindset shifts to help you reclaim balance and well-being. You can also explore stress management subscriptions that provide guided resources for burnout recovery. And as I've shown you above, it is doable to recover from burnout while still working.
All of this comes down to:
Being aligned: Getting clear on what truly matters to you and making decisions that reflect your values, not just external expectations.
Shifting your mindset: Recognizing what's in your control and reframing the way you experience work so it doesn't drain you.
Building a self-care toolkit: Creating habits and routines that support your well-being every single day, not just when burnout hits.
Setting clear boundaries: Protecting your time and energy so your job enhances your life instead of taking over it.
Getting the support you need: Knowing when to seek guidance from a therapist, coach, doctor, or even HR to help you navigate burnout effectively.
I suggest choosing just 1-2 strategies that resonate with you the most instead of overwhelming yourself with a complete overhaul. Small, intentional steps will have the biggest impact over time.
Remember, burnout isn't something to "push through."
The sooner you recognize it, the sooner you can take steps to get your energy, motivation, and life back.
If you're feeling overwhelmed, just know that you are not alone, and things can get better.
You've got this.
Thalia xx
Further reading on burnout recovery with Headway summaries
If you're looking for deeper insights on burnout and how to recover, check out these books:
The Ruthless Elimination of Hurry by John Mark Comer — A guide to slowing down and reclaiming your time.
Burnout by Emily Nagoski, PhD, and Amelia Nagoski, DMA — Understanding why burnout happens and how to break the cycle.
Love Yourself Like Your Life Depends on It by Kamal Ravikant — A powerful resource on self-compassion and resilience.
For more resources on stress management and burnout recovery, explore Headway’s burnout collection.
