How to Recognize Burnout and Recover From It
Burnout has become a quiet epidemic among women who are constantly doing it all—working hard, caring for others, managing homes, relationships, caring for aging parents, and everything in between. When you’re juggling multiple roles, it can be easy to dismiss exhaustion as “normal” or to tell yourself you just need to push through. But burnout isn’t just about being tired—it’s a sign that your mind and body have been running on empty for too long. Recognizing it early and taking steps toward recovery can help you feel more grounded, capable, and at peace again.
Recognizing the Signs of Burnout
Burnout can look different for everyone, but there are some common signs to watch for.
Physical signs might include constant fatigue, headaches, body tension, or trouble sleeping. You might notice you’re getting sick more often or that even small tasks feel physically draining.
Emotional signs often show up as irritability, hopelessness, or detachment. You may feel like you’re “running on autopilot” or that you’ve lost interest in things that used to bring joy or meaning.
Behavioral signs might include withdrawing from others, procrastinating, or overworking in an effort to stay in control. Sometimes, burnout disguises itself as productivity—until your body and emotions start to shut down.
Learning to notice these signs with compassion rather than judgment is the first step toward burnout recovery.
Why Ignoring Burnout Makes It Worse
It’s tempting to think you can power through burnout, but ignoring it only deepens the exhaustion. Over time, chronic stress can lead to serious consequences for your mental and physical health, including anxiety, depression, and even physical illness. Relationships can become strained, creativity can fade, and your sense of purpose can feel out of reach.
The truth is—rest isn’t a reward for doing enough. It’s a necessity for sustaining the things that matter most to you. When burnout is left unaddressed, your system stays in survival mode, making it harder to experience calm, joy, or genuine connection.
How to Begin Burnout Recovery
Recovering from burnout takes intention and gentleness. Here are some key steps to begin healing:
1. Rest and restore.
Your body and mind need permission to slow down. This may mean taking breaks, prioritizing sleep, or stepping back from responsibilities where possible. You will likely have lower bandwidth and need to adjust to not over function during this time.
2. Reconnect with yourself.
Reflect on what truly nourishes you—whether it’s time in nature, creativity, movement, hobbies, or solitude. Rebuilding connection with your needs is central to burnout recovery. This also means feeding yourself nourishing food, sleeping enough, and drinking water. (Sometimes seems like basic/boring steps- but often so impactful when we practice them.)
3. Set healthy boundaries.
If you’ve been saying yes to everything, burnout recovery may mean learning to say no. Boundaries protect your energy and create space for what matters most.
4. Reevaluate priorities.
Burnout can happen when our daily lives and demands are out of line with our values or needs. This can be a season of reevaluating “Does this still work for me?” and making changes that reflect what you need or want in life now.
5. Seek support.
You don’t have to navigate burnout alone. Support from friends, family, or a therapist can help you feel understood and less isolated during this process.
How Therapy Helps With Burnout Recovery
Therapy for burnout offers structure, perspective, and guidance for rebuilding balance. We would start in therapy by creating a plan to rest and meet your needs, and then can move onto more reflective work that helps you recover from burnout. A therapist can help you identify patterns that contribute to overworking or people-pleasing, process the emotions tied to burnout, and learn tools to manage stress in sustainable ways.
Therapy also creates a space where you don’t have to “hold it all together.” You can safely explore what’s underneath the exhaustion—like perfectionism, guilt, or fear of letting others down—and begin to release those old patterns with compassion. Over time, therapy helps you reconnect with your energy, confidence, and sense of self.
Ready to Recover From Burnout?
If you’ve been feeling depleted or disconnected, know that recovery is possible. With the right support, you can rebuild your energy and create a life that feels more balanced and fulfilling.
Schedule a consultation to explore how therapy can help you recover from burnout and feel more like yourself again.
Michelle Spurgeon is a licensed therapist with over 15 years experience supporting clients in Dallas, Texas. She specializes in relational trauma, anxiety, and divorce and uses evidence-based treatments like EMDR to help clients feel unstuck and steady again. At Steady Healing, she is committed to providing compassionate, expert care both in-person in Dallas and online for clients across Texas, Florida, Louisiana, and Virginia.
