Burnout: How to Recognize It, Recover, and Build Resilience
- Nancy Tapusoa
- Jun 18
- 3 min read
Burnout. It’s a word we hear often, but what does it really mean—and how can we protect ourselves from it? At Aspen Ridge Counseling, we’re passionate about promoting mental health, stress management, and overall well-being. In this post, we’ll explore what burnout looks like, how it affects your health, and practical steps for recovery.
What is Burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress and overwork. It occurs when demands exceed your ability to cope, leaving you feeling drained, unmotivated, and detached. The World Health Organization classifies burnout as an occupational phenomenon—not a medical condition—but its effects can ripple across every area of life.
Warning Signs of Burnout
Burnout doesn’t arrive overnight. It builds gradually, and recognizing it early is key to recovery. Common signs include:
Constant exhaustion — feeling depleted no matter how much rest you get
Emotional detachment or cynicism — feeling disconnected from your work or relationships
Reduced accomplishment — struggling to find meaning in your efforts
Physical symptoms — frequent headaches, stomachaches, or muscle heaviness
Irritability and mood swings
Social withdrawal
Difficulty concentrating
How Burnout Affects Your Health
When you’re burned out, your body releases cortisol—the stress hormone—at elevated levels over time. This can lead to:
Headaches or migraines
Digestive issues
Persistent fatigue or heaviness in the limbs
Sleep disturbances
Chronic burnout may also contribute to heart disease, high blood pressure, or weakened immunity.
Tips to Manage and Recover from Burnout
Here’s what research and mental health professionals recommend for burnout recovery:
Prioritize self-care Carve out time for hobbies, relaxation, and activities that nurture your emotional, mental, and physical well-being.
Establish work-life balance Set healthy boundaries between your professional and personal time. Protect time for rest and relationships.
Communicate openly Advocate for your needs at work and at home. Clear, respectful communication helps prevent misunderstandings and reduces stress.
Manage workload Set realistic goals. Delegate when possible. Remember—it’s okay to say no.
Stay active Regular exercise helps lower stress levels and improve mood.
Practice mindfulness and relaxation Mindfulness, meditation, and deep breathing can help you stay grounded.
Get quality sleep Good sleep is crucial for mental clarity and energy.
Eat a balanced diet Nutrient-dense foods help regulate mood and stabilize energy levels.
Seek support Whether it’s through a counselor, therapist, or support group, don’t hesitate to ask for help. Aspen Ridge Counseling offers individual, couples, and family therapy both in-person and via telehealth.
Burnout or Depression?
It’s important to know the difference:
Burnout is often linked to specific life circumstances and may improve with time off or a change in routine.
Depression affects all areas of life and typically doesn’t lift simply by taking a break. It can involve deep sadness, hopelessness, and difficulty functioning.
If you’re unsure, a mental health professional can provide clarity and support.
Resources for Help
If you’re struggling with burnout, you’re not alone. Consider reaching out to:
Aspen Ridge Counseling Center!
Employee Assistance Programs (EAP)
Local and online support groups
Your well-being matters. Burnout is a signal—not a weakness—that it’s time for change. With compassionate support and intentional self-care, you can recover and build resilience.
Ready to take the next step? Contact us at 801-990-4300 to learn how we can help.
