Work Burnout Series #5: How to Recover from Job Burnout using 5 Steps from a Massachusetts Depression Counselor

This is the fifth and final blog in the Work Burnout series. I’ve covered what work burnout means, what causes burnout at work, what managers can do to prevent job burnout, and common misconceptions of work burnout.

This piece covers the most practical steps of what to do to recover from job burnout. These steps are separate from and complementary to organization-wide steps that can be taken to reduce employee burnout. They are meant for you as an individual, not for organizational structures. Ideally you'll have both.

In my work as a depression therapist, I've seen the connections that burnout on the job has with the rest of your life. It’s not a simple process, but it can really pay off to take a close look at what is happening. My hope is that the following steps make it all feel manageable.

Two caveats on starting to recover from job burnout:

First: work burnout did not happen overnight. It follows then that it will not get fixed overnight. These steps to recover from job burnout are not like pain pills. They will take longer than 30 minutes to have an effect. It's so hard for us to be patient when we are struggling! And it doesn't help that the messages we get tell us everything should be immediate. However, things that have lasting effects take time and effort. Don't get discouraged if you're not moving mountains on day one. Job burnout recovery is a process that will pay off not only at work but also in the rest of your life.

Second: Experts have a lot of good ideas about how to recover from job burnout. These ideas are great! But not everything will work for you. Journaling helps some people process their thoughts, and makes other people more frustrated. So get as many ideas as you can, and figure out for yourself which ones will work for you.This plan is meant to give lots of space for that discernment.

How to Recover from Job Burnout Step #1: Name what you’re going through

The first step in working through job burnout is to get really specific about what it is that you are feeling. Is it irritated, cynical, numb, or ineffective? Hopeless, exhausted, insensitive to others, or tense? Get as specific as you can. This step is not about changing the way you feel. It's just gathering information. Try to have as much curiosity as you can without judging yourself. The signs of burnout are going to be different for every person. Getting clear about your own helps in two ways. First, naming your feelings is always helpful in being able to process it. Second, having clarity will help you recognize these job burnout indicators when they show up next time.

How to Recover from Job Burnout Step #2: Unpack your experience

Once you have a sense of what you are actually feeling, take some time to sit with it. Pretend you're a detective and try to connect some dots. Those feelings we named in the first step? They could be from work burnout, absolutely. They could also be from other things in your life, and showing up at work. Your job is not wholly disconnected from the rest of your life. For example, if you're irritated at work, it could be due to dissatisfaction with the way your leadership is taking the company or organization. Alternatively, it could be because you're worried about your child who has been having a rough time at school. It could also be both!

Similarly, dreading going to work can mean all kinds of things. If you dread going to work, chances are you're unhappy with your job. Still, it might be because your favorite colleague is leaving, and you're worried about the impact that will have. Further, if you're Highly Sensitive, it could be that you're not getting the down time that you need. That alone could have an effect on multiple areas of your life.

The point is, it pays off to look at what's under the surface. This can be tricky, and it's wise to secure some support in that process. It helps to set aside regular time to examine it. Many people find journaling helpful. Therapists, accountability partners, life coaches are all good options too. The information you get from this close examination will point you in the direction of whatever life changes you need and want to make.

How to Recover from Job Burnout Step #3: List the things you want to be experiencing instead

Whatever you uncover from unpacking your experience, there will be things you're missing. What are you not getting enough of? What is the work burnout crowding out? Are you feeling creative and optimistic? Your work burnout might be depriving you of excitement, satisfaction, fulfillment, pride, and contentment. Feel free to include all areas of your life if you find something relevant. Make your own list, and narrow it down to 2 or 3. Having just a few to focus on is more manageable.

How to Recover from Job Burnout Step #4: Build up your areas of support

Chances are, if you're burned out on the job, you're not getting sufficient support or else not the right support. Whether or not you end up changing jobs or careers, it's always a good idea to assess the support you have, in all areas of life. Even with the best organization structures, you will still need your own personal supports in order to recover and prevent job burnout.

Where can you talk about the tough questions in your life? Friends and family are the main place we get this, and for good reason. Yet, if you're experiencing work burnout, you want to be expanding. Often it's helpful to have support from more than peer level. It could be a manager, a therapist, spiritual director, a leader in your religious community, or a life coach.

In addition to bringing the tough questions and processing your work burnout feelings, you can plan out ways to get the things you're not getting enough of that you outlined in Step 3. How will you get more creativity and fulfillment? Again, it can be both at work and outside of work.

How to Recover from Job Burnout Step #5: Do a regular burnout assessment

If you've gotten this far, the last step might feel like either the easiest or the hardest. Wouldn't it be great if once you recovered from job burnout, it would never happen again? The good news is that your ongoing assessment is going to be significantly more simple than what you started with. You have already named your own signs of work burnout, created a list of what you're not getting enough of, and ways that you can meet all those needs! They all might shift a bit over time, but you'll have a solid place to start.

You're also building the muscle that recognizes when things are off. That's gold! The more you do it, the easier it becomes. It can help to systematize your efforts. Think about where you can keep a list of the feelings you get when you're burned out at work. Checking it over can become a task like your work projects. Every six months to a year is a good beginning frequency. It might include having a close colleague check in with you when they notice you're not yourself. Whenever any red flags pop up, start the process over again from step one. It will just be streamlined the next time.

This is important, hard work that takes courage and persistence. Give yourself lots of props at every step of the way!

About the Author

The owner and founder of Bronwyn Shiffer Psychotherapy, I love helping women and HSPs recover from job burnout. I’ve been interviewed on what to do when you’re burned out at work and facilitated workshops for hospice employees on how to treat job burnout. A graduate of Smith College School for Social Work in Northampton, MA, I also spent a season as an apprentice at Caretaker Farm in Williamstown, MA. Both gave me good skills for beating burnout.

In addition to counseling for depression, I also offer anxiety therapy and therapy for the Highly Sensitive person. Based in Madison, WI, I provide teletherapy throughout Wisconsin, online therapy in Massachusetts, and virtual therapy in Washington, DC.

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