Navigating Burnout: Finding Balance When You're Running on Empty

Wherever it goes,
in the damp
in the dark
in the uncomfortable,
a mushroom always knows,
not only survival,
but how to live,
and how to grow.

~Lisa Poff

While most humans don’t consider damp, dark, and cool environments to be comfortable, we can learn to thrive like a mushroom despite uncomfortable circumstances while we work on returning to the light and warmth of burning brightly.  

Burnout creeps up on you slowly, almost imperceptibly. At first, you might shrug off the tiredness with a second (or third) cup of coffee. You might tell yourself, "This is just a tough week," or "Once this project ends, I’ll feel better." But then one day, you realize it’s not just a tough week. It’s every week. And it’s not just tiredness—it’s an emotional heaviness that wraps itself around you, making even the smallest tasks feel monumental. That's burnout. And while it might feel like an unavoidable companion in life’s chaotic rhythm, it doesn’t have to be.

You may have thought that you were handling everything just fine. Deadlines, expectations, social obligations—you managed them all like a juggler trying to keep a dozen balls in the air. Until one by one, they started falling. And so do you.  

But here’s the thing about burnout—it doesn’t define you, even when it feels like it consumes every part of you. There are ways to ease its grip, steps that can gently guide you back to feeling like yourself again. Here are six impactful strategies to help reduce burnout.  

1. Recognize the Signs Before It's Too Late

Burnout doesn’t announce itself with flashing neon signs. It whispers in subtle ways—a growing impatience with loved ones, tears that come out of nowhere, and a gnawing sense of dissatisfaction with things you once loved. The hardest part may be admitting something is wrong.

If you’re feeling physically exhausted no matter how much you sleep, emotionally detached from things that once brought you joy, or mentally foggy and overwhelmed, take pause. These signs are your body and mind’s way of waving a white flag. Listen to them.

2. Set Boundaries and Actually Follow Them

You might tell yourself, “Just this one overtime sprint,” to catch up, only to find yourself repeating that mantra week after week. When we fail to set boundaries, burnout thrives.

Setting boundaries isn't about being rigid or selfish—it's about self-preservation. It’s saying, "No, I can’t take on another meeting today," or, "I need weekends for rest." It can be learning to stop checking work emails after work, despite the urge to “stay on top of things.” Once you set those boundaries and protect them, you may feel a softening. Space opening up—space to breathe, to rest, and to simply exist.

3. Find Small Moments of Joy

You can be so exhausted that the idea of “self-care” can feel like a chore. Yoga? Too much effort. Meditation? Restless brains snicker at the thought. But self-care doesn’t have to be big or glamorous—it can be deceptively small.

It can be sipping coffee in silence before the world wakes up. It can be stepping outside the office to feel the sun on your face or indulging in a favorite childhood snack without guilt. Burnout convinces you that joy is an impossibility, but even small acts of self-care can remind you that joy still exists.

4. Lean on Your Support System

There’s a vulnerability in asking for help, a rawness in admitting, “I can’t do this alone.” It can look like calling a friend and confessing that you’re struggling. It can be seeking therapy if you realize you need more than that.  

Burnout isolates you, making you feel like you’re carrying an insurmountable weight all by yourself. But the truth? There are people—friends, family, professionals—who want to help lighten that load.

5. Reevaluate What Truly Matters

When caught in burnout’s grip, many find themselves sprinting on a treadmill they haven’t  chosen.  You may be chasing accomplishments society told you would make you happy—a promotion, a bigger paycheck, more recognition. But when you pause and really dig deep, those  priorities may not even be your own.  

Burnout can provide a painful yet necessary gift—the clarity to step back and ask, “What actually matters to me?” And as you strip away the excess, you can begin to focus on what truly feeds your soul.

6. Prioritize Rest Without Guilt

This is often one of the hardest lessons to learn. Many equate productivity with worth. “If I’m not producing, I’m failing,” But your body will eventually demand rest, and when you ignore it, it shuts down in ways you can’t control.   

Rest is not a luxury; it’s survival. Whether it’s a 10-minute walk, an afternoon nap, or a guilt-free Netflix binge, give yourself permission to recharge. You don’t have to “earn” rest; you deserve it simply because you’re human. For anyone reading this and recognizing themselves in these words, please understand that burnout might feel overwhelming, but it’s not your forever. You are more than your exhaustion, more than your overwhelm. And with small steps, compassionate boundaries, and a commitment to caring for yourself, you can reclaim your joy and balance.

If this feels too heavy to tackle on your own, know that reaching out for help is a strength, not a weakness. Working with a therapist can provide a safe space to explore the roots of your burnout and create a roadmap for recovery. You don’t have to do this alone.