How to Recover from Burnout Without Quitting Your Job!

Nov 27

You’ve worked incredibly hard at your corporate job, doing all the things, going above and beyond–but now, you feel the weight of burnout crashing down on you. You know you need to figure out how to recover from burnout without quitting your job, you’re just not entirely sure what to do or where to start.

Finding balance at work doesn’t have to be complicated! There are simple things you can start doing today to reclaim your energy without handing in your resignation. Here are a few of our favorite burnout recovery strategies that’ll have you feeling like yourself again in no time at all.

First, What Is Burnout?

The phrase ‘burnout’ is thrown around quite a bit. So let’s unpack what burnout actually is, what it looks like, and the negative impact of long-term burnout.

Burnout isn’t just “having a bad day” or feeling tired after a big project. Burnout is a response to chronic work stress and can negatively impact your entire body, emotionally, physically, and mentally.

Here are a few signs you’ve entered “burnout” zone:

You're emotionally exhausted (all the time): You’re mentally and physically tapped out. Even your Netflix queue feels overwhelming.
You feel disconnected from yourself and work: At this point, you're just going through the motions. You feel like you’re running on autopilot but not really there.
Work tasks feel impossible: Work assignments you used to enjoy, now feel like a nuisance and you’re starting to resent going into work everyday (even though you used to LOVE your job).
You're experiencing physical symptoms: You’ve found yourself struggling with Insomnia, headaches, or constant fatigue that coffee just can’t fix.

Sound familiar? Then you’re most likely experiencing some level of burnout. Check out more information on the stages of burnout and burnout recovery here.

Why Quitting Your Corporate Role Won’t Solve Burnout

Sure, you could quit your job and take a holiday to feel more relaxed and rejuvenated. But that won’t fix the deeper issues. The truth is, burnout isn’t about where you work; it’s about how you work and care for yourself.

If you don't learn how to resolve your burnout, it could creep up at your next job, no matter what role you have. That’s why it’s critical to learn how to tackle burnout while staying employed.

Here are just a few reasons figuring out burnout without quitting your job is essential for your overall well-being.

You remain financially stable: Nothing will flame stress more than adding ‘no paycheck’ to the mix. If you can learn to recover from burnout while working ensures you don’t add any unnecessary stress.
Personal and professional growth: As we mentioned above, burnout isn’t just about the work you do, it’s about self-care. By addressing the root causes of your burnout, you can develop resilience and work-life balance skills that serve you long-term.
It’s okay to ask for help! As a corporate worker, it’s common to put a lot of pressure on yourself and it can be hard to say no or ask for help. Learning how to talk with your manager about your workload can make a significant difference in reducing your stress (we provide tips on this below.)

Also, quitting your job might give you short-term relief, but it often fades fast when the stress of looking or starting a new job sets in. New jobs come with their own challenges, learning curves, and pressures.

Without addressing the root of your burnout, you may find yourself in the same situation, just with a different company. Then you’re right back at square one!

How to Create an Exit Plan (If Quitting is an Option)

At the end of the day, if you’re unhappy with your current career, and you know that it stems way past burnout, having an exit plan in place is wise. Maybe you’re ready to transition into a different role or maybe you feel the pull to make a total career change – whatever the reason, having a solid career exit plan in place will make the transition smoother and less stressful.

Things to consider when creating a career exit plan:

1. Reflect on your reasoning: Understanding why you want to exit your career will help you create a plan for your future. Ask yourself why you want to leave. Did you feel challenged? Undervalued or unappreciated? Is your current position more demanding than you expected? This is a great opportunity to identify your likes, dislikes, and desires in a career.

2. Plan accordingly: As a professional courtesy you should plan to give at least a two-week notice. You don’t want to burn any bridges or leave the company high and dry. Consider how much ‘down time’ you want in between jobs and start updating your resume.

3. Draft and review your resignation letter: Write a formal resignation letter that declares your intent, states your last day, and thanks the company for their support and any experience.

4. Additional factors to consider:

Budgeting for any gaps between paychecks: As mentioned above, depending on how much time you’ll take “in between jobs”, you may want to spend some time reviewing your current finances to make sure you budget for any expenses.
Asking for a reference: If you’re leaving on good terms, you’ll want to make sure to ask for a reference you can use when applying for a new job.

Underlying Signs You're Experiencing Burnout

We highlighted some key signs of burnout above, but burnout can manifest in other ways as well. Here are a few underlying signs that burnout is knocking at your door.

1. You have a short fuse and little things make you annoyed

You find yourself waking up in the morning already dreading going to work. When you’re at work, you try to limit interactions with your co-workers and find yourself getting peeved with even the simplest tasks or assignments.

2. You struggle to make even simple decisions

Decision fatigue is real and you feel it daily! Even trying to figure out what you want for lunch has you going back and forth for 20 minutes. You second guess everything and feel overwhelmed by tasks used to take you 10 minutes.

3. You find yourself declining any outing (work-related or not)

You used to love going out after work with your colleagues, or spending time with friends on the weekends. But lately, you find yourself being more like a hermit crab–enjoying time alone, making excuses for going out with friends, and RUNNING out of work at the end of the day to avoid any “drinks after work” offers.

There are more burnout symptoms than you think. Check out 21 signs of corporate burnout here!

Easy Strategies to Recover From Corporate Burnout

Journal for clarity: Try journaling before and after your workday. This “admin time " is crucial to prioritizing tasks and your to-do list to focus on what matters most. This sets expectations for the day ahead and gives you clarity on what to tackle first.

Create non-negotiable work hours: When it’s time to log off make sure you stay logged off and leave work AT work. No quick email check-ins or task updates outside of work hours. Say “no” to excessive commitments, and protect your personal time!

Mindfulness for the win: Practice mindfulness throughout the day. Feel frustrated by what your co-worker said? Try deep breathing! Deep breathing can help improve mood and stress. Here’s what to do: Take a deep breath in and count to 5. Hold for one second, then release the breath envisioning any current stress you have leaving your body. Repeat throughout the day whenever you feel yourself getting overwhelmed, frustrated, or stressed.

Make movement a MUST: You didn’t think we’d skip exercise, did you? Sure, it’s great for your body, but it’s even more powerful for fighting burnout. It’s easy to fall into the cycle of Netflix, frozen dinners, and PJs, but that can lead to habits that leave you feeling worse. Instead, try adding a quick walk or 20-minute yoga session to your day—you’ll be amazed at how much better you feel!

Plan your selfcare: Yes! Plan it! Schedule time for your favorite hobbies, or plan a weekly ‘self-care’ day. Put it in your calendar and don't skip it. When you have something to look forward to (even if it’s as simple as bathtime with some bubbly champagne) it can make a huge difference in your mindset and energy levels.

Don’t be afraid to speak up: Don’t wait for burnout to come to you. If you feel the weight of work tasks starting to build up, have an honest conversation with your manager about your workload or expectations. Try something like: "Hi [Manager's Name], I wanted to touch base about my current workload and tasks. I’m feeling a bit stretched with [specific tasks/projects], and I’m concerned about maintaining the quality of my work. Could we review priorities or discuss ways to balance things better?”

Burnout recovery starts with one step forward! Want some additional tips for mental health? Discover 28 mental health goals for productivity and balance!

Small Lifestyle Changes That Make a Big Difference

Look, we all know that selfcare is an important part of your overall wellbeing, but it’s worth restating! Burnout really is the result of prioritizing external factors over yourself and internal needs for too long.

When you constantly push aside your own mental, emotional, and physical health to meet deadlines, please others, or chase perfection, it creates an unsustainable cycle. So as cliche as it may sound, try some of these selfcare strategies and healthy habits below to help you recover from burnout!

Start Your Mornings Off Right

If you’re a coffee only morning person–you need to change this stat! Just like daily exercise matters, so does eating a breakfast that makes you feel good throughout the day. We won’t bore you with the whole ‘processed foods’ speech, but we will remind you that eating breakfast can improve your workday, hunger, and energy levels– so don’t skip it!

Don’t Skimp on Sleep

There’s nothing like crawling into bed after a long day of work. But when you’re struggling with burnout, sleep can be bittersweet. You look forward to closing your eyes and drifting away, but on the other side, you know as soon as your alarm goes off it’s “back to work.” So how do you make sleep feel like a true escape and not just a pause button on stress? Create a consistent routine. Be diligent about limiting screen time, journal to remove negative thoughts, and try meditating to fall asleep faster.

Take Advantage of Your Weekends and Holidays

Fully step into your weekends with a recharge mindset! Use this time to fully detox from work making sure to turn off work notifications and resist the urge to check emails. Try planning out your weekend in advance, that way you do things you know will recharge and relax you.

Journal Prompts and Solutions to Prevent Burnout

Find Meaning in Your Job:

Don’t underestimate the power of reflection! Spend some time thinking about what truly drives you. Are there elements of your job or role that align with your personal mission or passions? Focusing on these can bring a sense of purpose to your daily tasks.

Journal Prompt: What’s one thing about my job that makes me feel proud or fulfilled?

Align Tasks with Your Goals:

Evaluate how your role supports your big-picture goals. Adjust your approach to prioritize tasks that contribute to your personal and professional growth, keeping you motivated and engaged over the long haul.

Journal Prompt: What’s one personal or professional goal I’m working towards that I’d love to see accomplished? What’s one task I can focus on this week to take a step closer to accomplishing that goal?

Pivot When Necessary:

Burnout prevention is not a “set it and forget it” approach. Life evolves, and so do your needs and priorities. Be willing to make adjustments—whether that’s requesting support at work, shifting your schedule, or revisiting your goals.

Journal Prompt: What’s one area of your work-life routine that feels off? What’s one change you could make this week to better support your energy and priorities?

Turn Your Burnout Into Balance!

You can overcome burnout without quitting your job. By incorporating these strategies into your current routine you can absolutely start recovering from burnout, renew your energy, and step into your corporate role with more confidence, clarity, and balance.

However, lasting change requires more than just strategies; it requires reflection, self-discovery, and consistent action. That’s where Burnout to Balance: How to Reduce Work Stress comes in. This 30-day guided journaling journey is your step-by-step tool to not only manage work stress but to redefine your relationship with your career and your sense of self.

Through just 10–15 minutes a day, you’ll gain clarity, embrace mindfulness, and begin separating your personal identity from your job performance. It’s designed for ambitious professionals like you who are ready to break free from burnout for good.

Are you ready to take that first step? Purchase Burnout to Balance today and change how you handle work stress—one thoughtful prompt at a time!