How to Recognise and Recover from Burnout at Work

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Editor’s Note: We’re excited to share this guest post from Annabelle Psychology, a trusted partner whose expertise perfectly complements our quarterly focus on employee wellness and health.

Quick Take for Managers: Burnout isn’t just about workload--it’s about emotional depletion. Learn how to spot the early signs, support your team’s mental health, and protect long-term productivity with these practical tips.

Ever found yourself staring blankly at your screen, feeling like you are physically present but mentally miles away? Or maybe you have what feels like a never-ending to-do list but zero motivation to tackle it?

If that sounds familiar, you are not alone. Burnout is not just about working too much, but feeling mentally and emotionally drained, even when you are technically “getting things done”.

In today’s fast-paced work culture, it is easy to keep pushing through while ignoring the burnout signs until they become overwhelming. But fret not! With small intentional changes in how you work and take care of yourself, you can make a big difference. Let’s explore some simple and practical tips to help prevent burnout and stay productive by reclaiming your energy and sharpening your focus.

How to Spot Burnout at Work Before It’s Too Late

It’s important to remember that burnout is not just about productivity, it’s a mental health warning sign. Left unaddressed, it can lead to ongoing exhaustion, poor mental health, and strained relationships both at work and at home. The earlier you can spot the signs, the sooner you can take steps to protect your wellbeing, before you are completely running on empty. 

Here are a few tell-tale signs to look out for:

• Constant fatigue, no matter how much you sleep
• Increased anxiety
• Feeling cynical or detached from work
• Reduced performance or motivation
• Increased irritability or emotional numbness
• Feeling like you’re just going through the motions every day

Burnout can be hard to spot when it slowly builds up, especially when you are juggling deadlines, meetings, and back-to-back tasks. In fast-paced work environments, the idea of slowing down can feel like a luxury rather than a necessity. Often mistaken for just being tired, burnout goes deeper than that and does not go away on its own. In fact, ignoring it often allows it to deepen and spread into other parts of your life.

Burnout Recovery Tips: Simple Ways to Recharge Your Energy

Burnout might feel heavy, but getting back on track does not have to be. Here are some simple strategies that you can try:

Manage Your Energy and Focus:

• Start with quick wins (using the 2-minute rule, small tasks like a quick email) to clear mental clutter or build momentum.
• Tackle high-priority or challenging tasks early if you have the energy (“Eat That Frog”)
• Use focused work blocks (e.g. Pomodoro Technique: 25 minutes on, 5 minutes off) and switch tasks to refresh your focus.
• Limit distractions: Silence non-urgent notifications, declutter your space, and time-block for deep work.

Protect Your Boundaries and Wellbeing:

• Check in with your capacity. Saying “no” or “not right now” protects your time and energy.
• Rest is productive. Take proper breaks (not just scrolling) and use your leave before burnout hits.
• Don’t neglect the basics. Sleep, hydration, and nutritious food make a big difference when you’re stretched thin.

Reconnect and Reset:

• Short mindful pauses (deep breaths, stretching) help reset your nervous system and reduce stress.
• Create daily rituals like a morning coffee, walk, or regular log-off time, for structure and calm.
• Stay connected to your “why”. Revisiting your values and goals can reignite motivation.
• You’re allowed to ask for help when feeling overwhelmed or emotionally numb. Whether it’s a friend, colleague, or mental health professional, support helps.

For Managers: Help Prevent Burnout in Your Team

• Check in regularly with team members, not just on tasks but on wellbeing
• Model work-life boundaries and encourage others to take breaks
• Acknowledge wins, big or small. Recognition boosts morale and motivation

Burnout is a signal, not a failure. It is your mind and body telling you that something needs to change. You do not have to wait for a holiday or hit rock bottom to take a break. Small daily shifts like taking proper breaks, setting boundaries or adding moments of calm can make a big difference. There is no one-size-fits-all fix. Try out a few of these strategies and see what works best for you.

Most importantly, give yourself permission to rest before you are completely depleted. You do not have to suffer in silence. If burnout starts to feel too heavy to manage on your own, reach out for support from family, friends, or a mental health professional. Because the truth is, taking care of your mental health is productive.