Over half of workers experienced burnout in 2024, a 15% rise from last year, with stress as the leading cause.
At its core, burnout is fueled by a chronic imbalance between job demands and resources. Many describe feeling like they’re doing six weeks of work in three, working late into the night, or being unable to stop thinking about work—even while sleeping or in the shower. This relentless pressure often leads to anxiety, depression, and other mental health challenges. In fact, employees who frequently feel tense or stressed at work are over three times more likely to start seeking new opportunities elsewhere.
The real challenge with burnout is that when you need recovery the most, you’re often least likely to engage in restorative activities. Overwhelm creates a vicious cycle, leaving little energy to change behaviors or seek support.
While workplace culture plays a significant role—particularly when employees feel undervalued or psychologically unsafe—it’s crucial to recognize the factors that increase your risk of burnout and proactively engage in recovery strategies before reaching a breaking point.
This holiday season, consider adopting strategies to detach from work psychologically. These recovery practices can help sustain your energy, enhance your performance, and protect your health in the long run. Taking intentional steps to recharge not only combats burnout but ensures you return to work feeling refreshed and ready to thrive.
1) Shape your environment for optimal recovery.
Keep your space free of distractions. Remove work-related stuff from your sight during your free time. Your mind will focus on what is available, so if you want to relax, close the door to your home office, travel somewhere even if it is one hour away, or walk in nature. Staying outside in the sun or spending more time in rooms with good natural light can help recharge.
2) Learn which triggers prevent you from psychologically detaching from work.
If that includes your phone or computer, then go for it. For example, turn off notifications temporarily or do not take the work phone with you everywhere.
3) Choose to replace work with an activity that you enjoy.
Reading, running, or cooking allows you to focus entirely or stay in flow and mentally disconnect your thoughts of work. If you are doing an activity you don’t genuinely enjoy sharing with someone, you may not feel wholly involved and go back to thinking about work. Try to choose something special for you intentionally.
4) Choose high-effort recovery activities.
HBR recommends that “While it may seem that relaxing, watching TV, or other “passive” or “low-effort” activities are best for recovery, on the contrary, research shows that more active activities can be even more effective for recovery.” Pursuing a hobby that requires effort or mastery, like learning a new language or skill, helps you stay in flow for more prolonged, replenish depleted resources, and have an optimal experience outside work. It is also a good reminder that work is not the only way to have some fun.
5) Take some time to rest.
Rest isn’t just about sleep—it’s a multidimensional approach to recharging your mind, body, and soul. Coach Marcia Reynolds highlights seven distinct types of rest that can help you maintain your energy throughout the day and avoid burnout:
- Mental Rest: Give your brain a break by stepping away from problem-solving or decision-making. Engage in mindfulness exercises, journaling, or simply closing your eyes for a few minutes to clear your thoughts.
- Spiritual Rest: Reconnect with your values, purpose, or beliefs. This could mean meditating, practicing gratitude, or engaging in activities that provide a sense of meaning and fulfillment.
- Emotional Rest: Allow yourself to feel and process emotions without judgment. This might include talking to a trusted friend, coach, or therapist to offload your concerns and gain clarity.
- Social Rest: Take a step back from energy-draining interactions and instead spend time with people who uplift and inspire you. Alternatively, take some alone time if that’s what helps you recharge.
- Sensory Rest: Disconnect from overstimulation caused by screens, bright lights, or constant notifications. Create moments of quiet and calm by reducing noise and distractions in your environment.
- Physical Rest: Pay attention to your body’s needs by incorporating restorative activities like stretching, deep breathing, or a short nap. If you’ve been sitting for hours, a gentle walk can also provide much-needed relief.
- Creative Rest: Stimulate your imagination and recharge your creative energy by immersing yourself in art, nature, or hobbies that spark joy. Allowing your mind to wander can often lead to fresh insights and inspiration.
By intentionally incorporating these different types of rest into your routine, you can restore balance, maintain your energy, and improve your overall well-being. Rest isn’t a luxury—it’s a necessity for sustained performance and health.
6) Learn some practices for intentional recovery
Learn a simple system to reset that you can practice whenever you feel overwhelmed. Activities like meditation or mindfulness can be highly effective and easily incorporated into your work routine. For instance, practicing deep breathing for just two minutes—whether in front of a mirror or sitting in your chair with your eyes closed—can help you regain clarity and perspective. This brief pause can be enough to ground yourself and approach the situation with renewed focus and calm.
Building these habits takes time and consistency, so starting during a period of lower stress, such as a holiday or break, can be ideal. Use this time to experiment with mindfulness or light exercise. These practices may seem challenging initially, but the key is starting small. Dedicate just 10 minutes a day to activities like deep breathing or stretching, and gradually integrate them into your routine.
By establishing these practices during a less stressful period, you’ll find it easier to continue them during your workdays, creating a powerful toolset to combat overwhelm and maintain a sense of balance and control.
7) Contact a coach
A coach or a therapist can support you through your recovery process, and even once you get back at work, to help you stay on track with your self-care.
Effectively recovering from periods of stress positively impacts your emotions, moods, energy, performance, and relationships. So don’t think of it as a waste of time but as a long-term investment in you.
If you’re feeling overwhelmed and need personalized support to streamline your time management, boost productivity, or prepare for the final stretch of the year, consider one-on-one coaching. As a certified career coach, I help high-achieving professionals develop practical strategies tailored to their unique needs, from timeboxing to overcoming burnout. Let’s work together to help you achieve your goals with less stress and more confidence.
