I’m Already Burned Out… Now What?

I’m not even going to waste time explaining what burnout is because if you’re here reading this then I know you already get it. You’ve probably read the articles, scrolled the social media posts, and sat through the workshops about self-care and burnout prevention. And if you’re anything like me, you’re tired of it.

I’m a therapist, and I'm even tired of self-care content and prevention tips. It’s not because they don’t matter, but because they don’t help when you’re already burned out. We don’t need another reminder to take bubble baths or “say no more often.” We need real guidance on what to do once burnout has already taken hold.

I get it as a mom, a therapist, and a woman who wears a lot of hats.  I’ve been there too.

And let’s be real. This time of year makes burnout even louder. The kids are back in school. The holidays are around the corner. Work deadlines and family obligations are stacking up. The days are shorter. Fall is beautiful, but it’s also busy and busy makes burnout heavier.

So let’s talk about recovery. What do you do when you’re already burned out?

Start by Getting Honest About What’s Consuming You

Yes, talking to a therapist can be life-giving but recovery also means getting down to the source. Burnout isn’t just about being busy. It’s about carrying too much without enough coming back into you.

Take a hard look at your life: your relationships, your roles, your commitments.

• How are they serving you?
  
  

• Who or what is pouring back into you?
  
  

• Are you treating everything like it’s urgent?
  
  

Because here’s the truth: not everything is urgent. My child needing me is  urgent but  being constantly drained, exhausted, and stretched thin is not sustainable. And if everything feels like an emergency, burnout will never loosen its grip.

Check What’s Happening in Your Body

Sometimes what feels like burnout is actually your body sounding alarms. Vitamin D deficiencies, thyroid problems, low iron, and hormone shifts can leave you with all the same symptoms. Before you write everything off as “just stress,” schedule lab work. You can’t heal emotionally if your body is already depleted.

Redefine Rest

When I say “rest,” I don’t mean a luxury vacation or an expensive spa day. I mean choosing ease wherever you can:

Ordering pizza instead of cooking dinner
Letting the laundry wait
Taking a 15-minute nap in your car at lunch
Going to bed instead of scrolling through your phone at midnight

Rest isn’t laziness. I feel like it’s medicine.

👉🏾 If you need a deeper reminder of how to break out of survival mode, check out my blog: Embracing Rest and Balance: Breaking Free from Survival Mode.

Reconnect With Who You Are Outside of Your Roles

Burnout steals your identity. You become nothing but “mom,” “therapist,” “employee,” or “caretaker.” But who are you beyond that?

For me, reconnecting looked like moving my body in ways that felt good. For me, it looks like Pilates, taking a walk, or going to the gym. For you, it might be painting, gardening, writing, or even sitting in silence with a cup of coffee.

Set Boundaries That Actually Stick

I know boundaries can feel selfish, but they’re not. You cannot heal burnout while saying yes to everything. Protecting your energy is just as important as showing up for your kids or your job. Every time you honor a boundary, you send your nervous system a message: I am safe. I am cared for.

Find Community That Gets It

One of the biggest lies burnout tells us is that we have to carry it alone. I know what it feels like to be “the strong one” for everyone else while secretly crumbling on the inside.

That’s why I started building Thrive + Align Wellness. Yes, I share my workouts and routines, but it’s so much deeper than that. Thrive + Align is about community, connection, and women healing together. Because burnout feels lighter when you don’t have to carry it by yourself.

Create Rhythms, Not Random Acts of Self-Care

I don’t know about you, but I don’t want another list of “treat yourself” ideas. What really helps isn’t random self-care moments. It’s rhythm and routine.

Choose one day a month that belongs to you. Put it on your calendar like a doctor’s appointment and protect it. Go for a massage, take yourself on a solo date, or just sit in silence. Consistency heals more than any one-off act of self-care ever could.

Let’s Remember 

Burnout is real, and this season makes it louder. But being burned out doesn’t mean you’re broken. It means you’ve been carrying too much, for too long, without enough being poured back into you.

You don’t have to stay here. With honesty, small shifts, and community, recovery is possible. I know because I’m walking it too  as a mom, a therapist, and a woman learning that healing isn’t about doing more. It’s about doing something different.

Note to You: Burnout isn’t forever. It’s a signal and a chance to slow down, evaluate, and realign. And the good news? You don’t have to do it alone.