Overcoming Burnout: Tips to Regain Balance and Energy

Written By Elle Sproll

Introduction

In today’s fast-paced world, burnout is an all-too-common challenge. Whether it stems from work, family responsibilities, or personal demands, burnout can leave you feeling emotionally drained, physically exhausted, and disconnected. Trust me, I’ve been there, especially after my cancer!

While burnout is overwhelming, it’s important to remember it’s possible to feel energised and well again. With the right strategies, you can regain balance, restore your energy, and take back control of your well-being.

This blog will explore the signs of burnout and actionable tips to help you recover, thrive and prevent it happening again!

What Is Burnout?

Burnout is more than just stress—it’s a state of chronic physical, emotional, and mental exhaustion caused by prolonged periods of overwhelming pressure. Common symptoms include:

• Persistent fatigue, even if you’ve had enough sleep

• Waking feeling tired, or feeling exhausted by mid-morning

• Lack of motivation or not being able to enjoy the things you used to

• Difficulty concentrating

• Feelings of helplessness or cynicism

Recognising these signs early is crucial to preventing further impact on your health and well-being.

6 Tips to Overcome Burnout and Regain Balance

1. Acknowledge and Assess Your Burnout

The first step to overcoming burnout is recognising and understanding its root cause. Reflect on the factors contributing to your stress, whether it’s work-related demands, personal responsibilities, or lifestyle choices.

Ask Yourself:

• What aspects of my routine feel most overwhelming?

• Are there any tasks I can delegate or simplify?

• Is there anything I can say NO to?

Once you identify the sources of stress, you can begin to make intentional changes.

2. Prioritise Rest and Recovery

Burnout often stems from pushing yourself too hard without adequate rest. Prioritising recovery is essential to healing.

What You Can Do:

• Set boundaries to protect your downtime.

• Establish a sleep routine by getting to bed early and aim for 7-9 hours of quality rest.

• Schedule breaks throughout the day, even if they’re just five minutes to stretch or breathe deeply.

3. Nourish Your Body with Energy-Boosting Foods

A depleted body cannot recover effectively. Focus on a nutrient-rich diet that supports energy and reduces inflammation.

Key Foods to Include:

• Wholegrains over white carbohydrates (quinoa, sweet potatoes) for sustained energy

• Healthy fats (avocados, nuts, olive oil) to support brain function

• Antioxidant-rich fruits and vegetables (like blueberries and leafy greens) to combat oxidative stress

What to Avoid: I know you’re going to hate me, but you HAVE to limit caffeine and sugar, which can lead to energy crashes. It’s especially important to avoid coffee on an empty stomach.

4. Reconnect with Activities You Love

Burnout can leave you feeling disconnected from joy and creativity. Getting into a rut of ‘it just has to be done’ means we don’t have time for things that literally improve our energy. Reintroducing activities that bring you happiness can be a powerful way to recharge.

Ideas to Try:

• Spend time outdoors, whether it’s a walk in the park or gardening.

• Rediscover hobbies you enjoyed as a kid like painting, reading, or cooking.

• Connect with loved ones for support and shared moments of laughter.

5. Incorporate Stress-Reduction Techniques

Chronic stress is a major contributor to burnout, and, if left unchecked, causes chronic disease like cancer, diabetes and heart disease. Adopting relaxation practices can help reset your nervous system and promote a sense of calm.

Effective Techniques:

• Deep breathing or meditation to centre your mind.

• Yoga or gentle stretching to release tension.

• Journaling to process your thoughts and emotions. I like to finish my day with what I’m proud of!

Even just 10 minutes a day can make a difference.

6. Seek Support When Needed

Burnout is not something you have to face alone. Sometimes, external support can provide the perspective and encouragement you need to recover.

Options to Consider:

• Talk to a trusted friend or family member.

• Consider speaking with a therapist or counsellor.

• Join a support group where you can connect with others facing similar challenges.

• Work with a certified health and nutrition coach, who can support the recommendations of your healthcare professionals, and guide you to make changes step by step in ways that work for you

Remember, seeking help is a sign of strength, not weakness.

A Holistic Approach to Recovery

Recovering from burnout requires addressing your physical, emotional, and mental health as interconnected elements of well-being. Focus on small, consistent changes rather than attempting to overhaul everything at once.

• Start with one or two changes: Perhaps begin by improving your sleep routine or taking 15 minutes each day to sit in nature, meditate or journal.

• Celebrate progress: Acknowledge even the smallest steps forward—they are signs of resilience and healing.

• Be positive! Remind yourself you’ve been able to overcome any challenge that has ever come your way before, and this is no different!

Conclusion

Burnout doesn’t have to define your life. With patience, self-compassion, and intentional habits, you can overcome it and rediscover balance, energy, and joy.

Have you faced burnout? What strategies have helped you recover? Leave a comment below or let me know in an email. I’d love to hear your story.