Recovering when you’re already Burnt Out

You've been pushing hard towards your dreams - building that business, developing new skills, or pursuing that career change. But in today's unpredictable economy, where layoffs are common and financial pressure is constant among other personal factors, that determination has led to exhaustion. The combination of chasing ambitious goals while navigating uncertainty has left you running on empty. This guide isn't about preventing burnout - we covered that in Episode 41 of A Little Atypical - The podcast where we talk all things wellness and lifestyle, but with an unconventional twist. Here is where to listen so you can check out the advice before continuing reading.

Episode No. 41

Where to listen:

I had many people wondering what to do once you are already in the thick of it, so I’m sharing practical recovery strategies that got me through it when I realized I was at that point.

Things to do to recover from burnout

Please remember that this was inspired by my experience a year ago. Finding what works for you takes deep reflection, and you can use it as ideas of things you can try to see what works best for you.

1. The Pause (Without Guilt)

I know taking a step back feels impossible when you're already worried about falling behind - trust me, I've been there. It feels counterintuitive and maybe even scary to slow down when everything in you is screaming to push harder. But here's what I learned the hard way: sometimes we need to slow down to actually speed up in the long run. The truth is, creating space to breathe and recalibrate isn't about abandoning your dreams or letting others get ahead - it's about being strategic enough to build a path that won't lead to another burnout cycle.

2. Health First (It’s Non-Negotiable)

Your body's basic needs aren't optional extras. They're the foundation everything else builds upon:

Hygiene
Sleep hygiene (quality over quantity)
Nutrition (focus on energy-sustaining foods)
Movement (consistent activity)

3. Professional Support: Beyond Just "Talking It Out"

I have talked about therapy before but this is a mindset shift that is necessary:

Consider therapy not as a last resort, but as professional support during major life transitions.

When I went to therapy, I was simultaneously dealing with job uncertainty, healing from a significant relationship loss, and questioning my identity - all of which collided to trigger my burnout. Having an expert guide you through processing these complex emotions and overlapping life changes can provide invaluable perspective and coping strategies. Many therapists specialize in helping young adults navigate career changes, relationships, and personal growth during uncertain times.

4. Micro-Projects: Rebuilding Confidence Through Small Wins

One of the most painful parts of burnout for me was losing my confidence and sense of self. When you're always exhausted and feeling disconnected, it's hard to recognize yourself anymore. That's why rebuilding confidence through small wins became crucial to my recovery. Here's how you can do the same:

Start with activities that make you feel capable and in control - this will be different for everyone. Maybe it's organizing your space, learning a new recipe, or finally fixing that thing that's been broken
Pick up a hobby or creative project with zero pressure to be "good" at it - the goal is just to enjoy the process and remember what it feels like to create something
Set tiny, achievable daily goals that align with your energy levels - even something as simple as making your bed can help rebuild your sense of accomplishment

5. Reevaluate Your Vision and Create a Flexible Framework

When you're burnt out, your previous vision might feel impossible or misaligned. Use this time to create a more adaptable approach to your goals:

Review your current goals with fresh eyes - are they truly aligned with your values?
Break down long-term goals into smaller, more manageable phases
Build in buffer time for unexpected challenges and recovery
Create multiple paths to success rather than a single rigid plan

The key is developing a framework that can flex with life's uncertainties while keeping you moving forward. This might mean extending timelines, adjusting expectations, or finding alternative routes to your desired outcome.

A New Perspective Post-Burnout

The traditional markers of success are shifting. In 2025, with economic instability and rapid technological change, we need to redefine what progress looks like.

If we continue to measure success by outdated standards while navigating today's challenges, we put ourselves at serious risk. The consequences can be severe: we often face perpetual exhaustion from chasing unrealistic expectations, while experiencing increased anxiety and stress from constantly feeling behind despite our hard work. This mindset can lead to deeper burnout as we push ourselves beyond sustainable limits, potentially causing serious health consequences from ignoring our body's warning signs. We risk missing opportunities for meaningful growth simply because we're focusing on metrics that may no longer serve us in today's environment.

However, as we learned through this blog, burnout is a momentary experience.

Recovery from burnout isn't about dimming your ambition - it's about creating a sustainable foundation for it to thrive. In today's complex economic and social landscape, taking care of yourself isn't just self-care - it's a crucial career strategy. The goal isn't to bounce back to your old pace. It's to build a new, sustainable way forward that honors both ambitions and wellbeing.

I hope you enjoyed this post and found it interesting. Also if you like my content it would mean the world to me if you would also subscribe to my YouTube channel, my Pinterest, and my TikTok account. On YouTube, I have the most inspirational content from Lifestyle Design posts to Digital "open when..." letters to boost your moods. I also keep a copy of my podcast episodes (which is also available on Spotify). I decided that I am honoring what feels right to me and continuously working on building the life of my dreams and helping others do the same. Don’t forget to share this if you feel inspired and I will have more content for you soon.

Until next time butterflies 🦋 Sincerely yours

Xoxo,

Lay 💋

Episode Description:

Are your New Year's resolutions already overwhelming? In this insightful episode, we explore practical strategies for maintaining momentum without burning out. Learn how to assess your resources, create sustainable systems, and adapt inspiration to your unique reality.

Key Topics Covered:

• Understanding your personal resource capacity • Creating realistic goals that align with your lifestyle • The difference between security-based and success-based goals • How to find your unique system for tracking progress • Real-life examples of adapting routines to personal circumstances

Plus: Special Animal Spirit Card reading

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Music by Remil - Evening Tea - https://thmatc.co/?l=DFECB5D4

Section	Timestamp	Notes
Introduction	00:00	Common timing: Motivation tends to slip around 2 weeks into the new year Universal experience: Many people face diminishing motivation with their New Year's resolutions Focus areas: The episode covers strategies for maintaining momentum in: • Fitness goals • Career ambitions • Personal growth initiatives Main objective: Learning to stay energized and committed for sustainable long-term progress
Look at your Resources	01:01	Resources in personal development mirror business resources - both need strategic management 5 Key Resources to Consider: • Time (The non-renewable resource) • Money (The enabler of opportunities) • Energy (The physical & mental fuel) • Support System (Your personal network) • Technology (Your digital toolkit) Learn how to maximize each resource by listening to the full episode for detailed strategies and examples
Getting inspired by content while staying grounded in your reality	08:25	Reality Check: Not all inspiring content will perfectly match your life circumstances Key Questions to Ask: • How similar are their circumstances to yours? • Do you have access to similar resources? • Does their approach align with your specific needs? Core Strategy: Focus on extracting principles rather than exact replication
Thoroughly Think Through Your Goals	10:52	Two types of goals: security-focused vs. success-oriented Key questions to reflect on: • Are you pursuing this for security or success? • Is this truly your goal or society's expectation? • Could your security goal be a stepping stone to success? Pro tip: Break down goals into micro-steps for sustainable progress Want to understand how your goal motivation affects your success rate? Listen to the full episode!
Finding or creating a system that truly works for you	12:58	Personal experience highlights the importance of sustainable systems Key takeaways: • One size doesn't fit all • Systems need to adapt to life changes • Physical health should guide your choices Tools mentioned include tracking and planning platforms Want to learn which specific systems worked (and didn't work) in my journey? Listen to the full episode!
Conclusion: Working smarter	15:15	Key Principle: Progress over perfection Finding Balance: • Between discipline and well-being • Between consistency and sustainability • Between action and alignment Listen to discover my personal burnout story and how it transformed my approach to discipline
Card Pull	17:39	Animal Spirit Card Deck by Kim Krans Whale
What I'm grateful for	21:08	I am deeply grateful for the fresh start that a new year brings.