Feeling Drained? Here’s How to Beat Burnout and Rediscover Your Spark

"Almost everything will work again if you unplug it for a few minutes, including you." – Anne Lamott

Recently I have noticed a change in my energy and I know from past experience I need to be careful when red flags like that appear. Have you ever felt so exhausted, both physically and mentally, that even small tasks feel overwhelming? That you’re constantly running on empty, no matter how much sleep or downtime you get? If so, you might be experiencing burnout, and you’re not alone this has happened to me before.

Let’s take a moment to break it down and explore how you can recover your energy, find balance, and get back to enjoying life.

What Exactly is Burnout?

Burnout isn’t just about being stressed. Stress usually stems from having too much on your plate — too many tasks, too many responsibilities. But burnout goes beyond that. It’s about feeling completely tapped out like you’ve got nothing left to give. When burnout hits, you’re not just tired; you’re disillusioned, unmotivated, and emotionally drained. Life can start to feel bleak.

Are You Burned Out?

• Does every day feel like a bad day?
• Have you lost interest in things that used to make you happy?
• Are you exhausted all the time, no matter how much rest you get?

If you’re nodding along, don’t worry. There are ways to turn things around.

How to Recognise the Signs of Burnout

Burnout often creeps in slowly, so it can be hard to spot right away. At first, the symptoms might be subtle, but they’ll intensify over time. Here are some of the key signs to watch for:

Physical Symptoms:

• As I said earlier constantly feeling drained or fatigued
• Frequent headaches or muscle pain
• Changes in sleep or appetite

Emotional Symptoms:

• Feeling like a failure or doubting yourself
• Detachment, isolation, or a lack of motivation
• Pessimistic, cynical, or overly negative thoughts

Behavioral Symptoms:

• Withdrawing from responsibilities or people
• Using food, alcohol, or other substances to cope
• Procrastination and trouble focusing

What Causes Burnout?

Burnout often stems from work, but it can also come from other life stressors, like family responsibilities or caregiving. Sometimes, it’s not just what you do but how you approach life that contributes to burnout. Personality traits like perfectionism, a need for control, or being a high achiever can set you up for burnout if you're not careful.

5 Tips for Recovering from Burnout

Here’s the good news: burnout isn’t a permanent state. By making a few changes, you can regain your energy, improve your mood, and find your way back to a balanced life.

Tip 1: Turn to Other People

When you’re burned out, it’s easy to retreat and isolate yourself. But reaching out to others can be one of the most powerful steps toward recovery. Whether it’s confiding in a trusted friend, reconnecting with family, or joining a community group like the Thriv with Gary Community, sharing with others and talking about your stress can help ease its weight.

Try This: Take 10 minutes today to call or meet up with someone who makes you feel heard and supported. Don’t worry about trying to solve your problems — just share what’s on your mind.

Tip 2: Reframe How You See Work

If your job is a major source of stress, it might be time to adjust your mindset. Even in the most mundane jobs, you can find meaning by focusing on how your work benefits others or the positive aspects, like teamwork or small achievements. This shift in perspective can help you feel more purposeful and less drained.

Reflect: Can you find one thing about your work that brings a sense of satisfaction, no matter how small?

Tip 3: Reevaluate Your Priorities

Sometimes burnout is a signal that something is out of alignment in your life. Take some time to reflect on what’s truly important to you. Are you focusing your energy on things that don’t matter as much as you thought? It may be time to set new boundaries, say “no” more often, and reconnect with what truly brings you joy.

Ask Yourself:

1. What activities or tasks make me feel most alive and fulfilled?
2. Am I spending enough time on things that nurture my well-being?
3. What can I let go of to make space for rest and reflection?

Tip 4: Move Your Body

Exercise is a powerful stress reliever and can help reset both your mood and energy levels. You don’t have to hit the gym for hours on end. Even a 10-minute walk outside can work wonders. Rhythmic exercises, like walking, running, or dancing, are particularly effective because they engage both your body and mind.

Challenge: Schedule 10 minutes of movement into your day today. It could be as simple as walking around your neighborhood or stretching in your living room.

Tip 5: Fuel Your Body with a Healthy Diet

What you eat can impact how you feel. Foods high in sugar and refined carbs might give you a quick energy boost, but they’ll leave you crashing soon after. Instead, focus on whole foods, including fruits, vegetables, and foods rich in omega-3s like salmon and walnuts. I have a fridge load here!

Burnout is a Wake-Up Call — Will You Listen?

Burnout can feel overwhelming, but it’s also an opportunity. It’s a chance to pause, reflect, and make changes that will lead to a healthier, more balanced life. By recognising the signs early and taking action, you can not only recover from burnout but thrive in ways you hadn’t imagined.

Take Action: Have these tips helped? Share your thoughts in the comments, and if you’re looking for more support, join my Thrive with Gary Patreon Community here . Together, we can build resilience, reduce stress, and find a path to living well again.

I hope it helps,

Gary