What to Do When You’re Burnt Out and Feeling Drained
We live in a world that equates a person’s worth with their productivity.
It’s no surprise that burnout can sneak in, leading individuals to feel empty, drained, fatigued, and disconnected. But burnout isn’t just being “tired,” and it’s definitely NOT a failure! Burnout is a sign that something needs to change.
Identifying the Symptoms:
Burnout can feel like chronic stress that affects the mind, body, and emotions. You might feel irritable, forgetful, anxious, or even detached from things that used to bring joy. Smaller tasks that used to feel attainable may now feel insurmountable.
So how do we begin to refill our tank when everything feels depleted? Healing from burnout starts with small, intentional shifts.
Here are a few to consider:
1. Unplug to Reconnect
Constant connectivity can make it impossible for our nervous systems to reset. Emails, texts, and social media may seem harmless — and they may give us a false sense of connection to others — but they keep our brains in a low-grade state of alert.
Instead, try carving out specific windows in your day where you intentionally unplug. Even 10–15 minutes of screen-free time, whether you spend it outside, with a book, or simply breathing, can create mental space and calm.
2. Build Your Support System
We’re not meant to carry everything alone. Burnout thrives in isolation, but healing happens in connection. Whether it’s reaching out to a trusted friend, joining a community group, or working with a therapist, having a support system helps remind us we’re not alone. You don’t need to explain everything perfectly; just start by being honest about how you’re feeling.
3. Set and Stick To Boundaries
One of the most compassionate things you can do for yourself is say no when your energy is running low. Boundaries aren’t walls—they’re bridges to healthier relationships with yourself and others.
Start by noticing where your yes feels resentful or automatic, and practice pausing before agreeing. Instead, choose to attend activities or volunteer for tasks because you want to and have mental space for it - not because you feel forced to or like part of you has to do it.
4. Prioritize Rest Without Apology
Rest never needs to be earned! It is essential to your well-being. Be sure to schedule breaks into your day, and resist the urge to fill every gap with productivity.
Schedule time to do nothing! To do tasks that fill you up and bring you joy! And to make sure that you are re-charging. Some ideas are journaling, walking, going to therapy, getting coffee with a friend, or engaging in something creatively nourishing like painting. Rest can also be literally sleeping, or laying in bed.
Rest helps reset our nervous system and creates space for clarity and healing. Try to avoid phone time or putting on a show while you’re resting - although it can really be tempting! Sometimes, consuming content and scrolling can feel like rest and relaxation, but we’re actually still keeping our brain active, stressed, and processing.
It’s important to remember burnout isn’t the end. And it isn’t something to ignore or just push through. Instead, it’s something to heal from, slowly and intentionally.
You deserve space to rest, support to lean on, and boundaries that protect your peace! And at Herr-Era Mental Health, we’re ready to support you every step of the way!