Why Burnout Recovery Is About More Than Rest

Burnout is one of those words that gets tossed around a lot. People often say things like, “You just need a break,” or, “Take some time off and you’ll feel better.” Rest is an important piece of the recovery puzzle, but it’s not the whole picture. It’s really only the beginning. 

Through my own journey, I’ve learned that recovering from burnout takes much more than putting your feet up for a weekend. It’s about making intentional changes that nourish your body, mind, and spirit. It’s about turning your life into something that supports you, nourishes you and lifts you up instead of something that drags you down and depletes you. 

My Burnout Journey

A few years ago, I found myself incredibly burned out. I was exhausted and it wasn’t just the kind of tiredness you feel after a long week. It was a complete and overwhelming exhaustion that seemed to seep into every part of my life. Thinking that freelancing would give me the freedom I wanted, I built up a copywriting business on the side and eventually quit my corporate job. 

But that didn’t solve the problem. Sure I had more freedom but I had brought burnout with me into freelancing. You see, burnout isn’t the job. It will go with you unless you change things. 

Every time I opened my laptop to work, it was as if my body rebelled. My eyes would blur, my mind would fog, and even simple tasks felt impossible. It was frustrating, to say the least.

What made it worse was where I was living. At the time, I was in a city that drained me. The noise, the pace, the energy of the place. It all felt like too much. I didn’t have the kind of connections I craved either. Sure I had friends and some are still friends now but I didn’t feel that deep kinship that I craved.

I often hear that where you live doesn’t matter as much as who you’re with, but I believe the environment plays a bigger role than we realize. For me, Barcelona was exhausting. Every time I left, I felt lighter; every return brought the weight crashing back, even during a brief 2024 visit. Leaving for good was a vital step in my recovery.

I’m not sure what it is about Barcelona and I know that most people absolutely adore it. All I know is that it didn’t work for me and I’m so thankful that I’m not there anymore. 

I mentioned before that Burnout isn’t your job and that it’ll follow you if you don’t change things. Well for me it was about the expectations I placed on myself, the environment I was in, the stories I told myself about who I needed to be, and some deep childhood wounds that impacted my mental and emotional wellbeing. Realizing that was the first step toward real recovery. I had to learn that burnout recovery wasn’t something I could “push through”—it required a completely new approach.

Common Misconceptions About Burnout

Let’s take a deeper look at the misconception that burnout is just about the amount of work you do. Don’t get me wrong, overworking can play a big role, but it’s not the only factor. Burnout can also come from emotional stress, strained relationships, or even the pressure (internal and external) to be perfect all the time. 

Society loves to tell us who we should be, how we should behave and how productive we need to be to be “good enough” for… ah well, who the hell knows. These insidious expectations are impossible to meet and often leave us feeling inadequate, adding layers of stress that lead to burnout.

That brings us to another big myth about burnout: Burnout is a personal failure. I’m here to tell you that it’s not. Cultural and societal pressures often set us up for burnout, and most of us aren’t taught how to set boundaries or prioritize our well-being. We’re expected just to figure it out, and when we don’t, we end up feeling broken or inadequate. But the truth is, burnout isn’t a reflection of your worth. It’s a sign that something in your life needs to change. 

So for those who need to hear it, I’ll say it again, burnout is NOT your fault. 

Unfortunately, most burnout can’t be solved with a simple vacation or a long weekend off. While rest is an essential component of recovery, it’s not the magic cure. Without addressing the root causes of burnout—whether it’s a toxic work environment, unhealthy personal expectations, or lack of support—you’ll likely burnout again once you’re back from vacation and the temporary relief from rest wears off. 

What Burnout Recovery Really Looks Like

Recovering from burnout isn’t about finding the perfect self-care routine or escaping your responsibilities. It’s about taking a hard look at your life and figuring out what’s working and what isn’t. For me, that meant identifying the things that were draining my energy and finding ways to make my life feel more supportive.

I tried so many of the popular self-help tools along the way. But none of it really worked for me, some things actually made me feel worse. I love all of those tools now, but I needed to go much deeper first. I needed to address my nervous system. 

The term 'nervous system regulation' is everywhere these days, and cutting through the noise can be challenging. Early in my recovery, I found a coach who introduced me to polyvagal theory—a way to understand how our bodies respond to stress. She taught me simple, grounding practices that helped me create a sense of safety within myself. 

I was constantly anxious to the point that it made even going to the grocery store difficult. Because, you see, there were people at the grocery store and people were not safe. I know that sounds extreme but I think some of you might understand exactly what that feels like. I didn’t feel safe around people in general. Burnout has a way of making the entire world feel unsafe. 

Something profound I learned during that time too is that the worst thing we can do for our system during a time of burnout and deep dysregulation is to put more on our plates. Our systems need less, not more. That extends to the practices you use to heal and help yourself too. 

There is an endless amount of information out there and so many practices ranging from simple to complex. We often think, to be powerful it needs to be complex but that’s not always true. I’ve found the most profound and powerful practices that stand the test of time are the most basic and simple. 

One of my favorites is like that. It’s a sort of meditation that asks you to sit comfortably and feel into your environment, and your breath. It’s about the details of what you’re sensing and about letting yourself immerse completely in your body, letting yourself be exactly as you are in the moment and letting everything else fall away. 

My coaching clients absolutely loved it and noticed a big shift in their state from before and after. I created a YouTube video for them to have in between sessions. You can find it here if you want to give it a try. 

Another big part of my recovery was rediscovering joy. When you’re burned out, it’s easy to forget what makes you happy and it can be incredibly difficult to rediscover those parts of yourself depending on how long ago you put them aside. It takes some experimentation to reconnect.

For me, that meant spending time in nature, trying new hobbies, and leaving Barcelona. Play and creativity became essential parts of my healing process. They reminded me of who I am outside of work and responsibilities.

I also learned the importance of creating boundaries with myself and others. Especially at work, I really struggled to say no and to know what boundaries to set and where. I had a very unhealthy perspective that because I was getting paid, I couldn’t say no. As if I was a slave to the job with absolutely no rights for myself. It sounds pretty wild, doesn't it? But I also know that this lack of boundaries was a big contributor to burnout. Learning to say no—and understanding that it was okay to do so—was a pivotal step in my recovery.

The Role of Holistic Healing

As I worked and am working through my burnout, I found myself drawn to a more holistic way of living. My chronic gut issues didn’t really give me another choice but to take a look at my relationship with food. In reconnecting with food as medicine, I started becoming more and more curious about herbs and their healing properties too.

Diving into herbalism has also felt like reconnecting with a part of myself I’d forgotten. As a child, I loved creating “potions” from leaves and flowers. Returning to that as an adult has been really fun.

Spending time outdoors, whether it’s a walk in the woods or going to the beach, will always be important to me. There’s something about being surrounded by plants, fresh air, and the sounds of nature that reset my nervous system in a way nothing else can. Nature played a huge role in my recovery and I feel like herbalism is a continuation of that. 

Practical Steps for Burnout Recovery

Recovering from burnout can feel overwhelming, but it starts with small, intentional actions that build up over time. Here are some practical steps that have made a significant difference in my journey:

Find Support:

Burnout can be incredibly isolating, so finding someone to talk to is crucial. That might be a trusted friend, a therapist, or a support group. For me, having a coach who understood the nuances of the nervous system was a game changer. She gave me the tools I needed to navigate my recovery. Don’t underestimate the power of feeling seen and heard.

Slow Down:

One of the biggest lessons I learned is that burnout recovery isn’t about doing more, it’s about doing less. Take intentional moments throughout your day to pause, breathe, and simply be. For example, I would sit on my couch or on my meditation cushion and practice grounding by noticing the sensations of what’s beneath me and the sounds around me. Taking small pauses helped me reset and reconnect with the here and now.

Reconnect with Joy:

Burnout can strip away your sense of joy, leaving you feeling disconnected and sorta like a shell of a human. Start by experimenting with small activities that used to bring you joy or activities you’re curious about. For me, that included painting and wheel throwing (ceramics). And remember, you don’t have to pick something that’ll stick around forever. Just give something a try. 

Set Boundaries:

Surprisingly, saying no with work wasn’t the hardest part of my recovery. I got pretty resentful and angry at work and jobs when I was burned out and that gave me enough oomph to put my foot down with probably one too many things. What can I say, we often swing too far in the other direction when we’re trying to find our middle. But that’s not to say that it wasn’t incredibly important and I learned a lot. It also doesn’t mean that it’ll be easy for everyone. So if this is something you struggle with, start small. Identify one area in your life where you can set a clear boundary, like leaving work at a specific time or saying no to unnecessary commitments. And remember, boundaries are a love language too. 

Explore Self-Care:

Self-care isn’t one-size-fits-all; it’s about tuning into what you need in the moment. Let go of rigid routines and experiment with practices that genuinely nurture you, like journaling or creative hobbies. My favorite tip: create a self-care menu. It’s a list of activities that leave you feeling refreshed. When you need or want, pick something from the list without overthinking, and change it up if needed.

Spend Time in Nature:

Nature has an incredible ability to soothe and reset our nervous systems. I love going for walks in the woods and following my curiosity where it takes me. Bonus points if I can be barefoot and there’s mud around. I’ve always been a bit of a mud child. It feels so soothing to me. 

Try Nervous System Practices:

Simple grounding exercises can help bring a sense of calm when you’re feeling overwhelmed. One practice I love involves sitting comfortably, closing my eyes, and focusing on my breath without trying to change it. Letting my eyes wander around the room or feeling the texture of a blanket can also help create a sense of safety in my body. I’m absolutely a texture person. I love using my fingers to tune into the fabrics around me. I have a meditation on YouTube that does exactly that. Check it out here.

Reflect on Your Environment:

Your surroundings play a significant role in your energy levels. For me, leaving Barcelona was a pivotal decision in creating a more supportive environment. Take some time to assess how your physical space affects you and consider making small changes, like decluttering or adding items that make you feel calm and happy. Personally, I like to think ‘less is more’ when it comes to owning stuff in my home. 

By starting with even one or two of these steps, you can begin to reclaim your energy and build a life that feels nourishing and sustainable. Burnout recovery isn’t about perfection—it’s about progress. Give yourself permission to go at your own pace.

Final Thoughts

Burnout recovery is deeply personal. It’s about exploring what works for you and embracing progress, no matter how small. There’s no ‘right’ way to heal, only the way that feels right for you. Remember, you make sense. Whatever you’re going through, it’s okay.

By taking these small steps and giving yourself permission to prioritize your well-being, you’ll be on your way to building a life that not only supports you but also brings you joy. You deserve that, and it starts with making the choice to care for yourself in the ways that matter most.

If you’d like to explore more tips, stories, and practices for burnout recovery and holistic living, I invite you to subscribe to my email list by clicking the link below. Together, we can create a life that feels as comforting and nourishing as a cup of tea on a rainy day.