Workplace - New Hope Counseling

From Exhausted to Empowered: How to Recover from Burnout

Burnout has become so common in today’s fast-paced world that many people mistake it for just “being tired” or “needing a break.” But burnout is much more than everyday stress—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress and overwhelm. It can sneak up on you slowly, showing up as irritability, lack of motivation, difficulty focusing, or even physical symptoms like headaches and trouble sleeping.

If you’ve been feeling like you’re running on empty, you’re not alone. Here’s how to recognize burnout and take steps toward recovery and balance.

1. Learn to Recognize the Signs

The first step in handling burnout is knowing when it’s happening. Some common symptoms include:

Constant fatigue, even after resting
Feeling detached or cynical about work, school, or responsibilities
Difficulty concentrating or staying motivated
Physical complaints like headaches, stomach issues, or muscle tension
Emotional numbness or increased irritability

Awareness is key—naming burnout for what it is helps you respond with compassion instead of self-criticism.

2. Give Yourself Permission to Rest

It might sound simple, but many people resist rest because they feel guilty or fear “falling behind.” In reality, rest is a necessity, not a luxury. Try:

Scheduling downtime the same way you would schedule a meeting.
Taking mini-breaks throughout the day—5 to 10 minutes away from screens and responsibilities.
Prioritizing sleep, since exhaustion fuels the burnout cycle.

3. Reevaluate Your Commitments

Burnout often arises from taking on too much. Ask yourself:

What can I delegate, postpone, or let go of?
Am I saying yes out of obligation rather than genuine ability?
Which commitments align with my values, and which drain me unnecessarily?

Sometimes, setting new boundaries or scaling back—even temporarily—creates the space you need to recharge.

4. Practice Daily Stress-Relief Habits

Small, consistent practices can help regulate your nervous system and rebuild resilience:

Mindful breathing or meditation for just 5 minutes a day
Movement you enjoy—whether walking, yoga, or dancing in your kitchen
Creative outlets like journaling, art, or music
Connection with supportive people who leave you feeling lighter, not drained

5. Seek Support When You Need It

Burnout doesn’t have to be managed alone. Talking to a therapist can give you tools to cope with stress, unpack underlying patterns (like perfectionism or people-pleasing), and create a sustainable plan for recovery. Support groups, friends, or mentors can also be valuable resources.

Final Thoughts

Burnout is a signal—not a life sentence. It’s your body and mind’s way of saying, “Something needs to change.” By recognizing the signs, giving yourself permission to rest, and making intentional adjustments, you can move from exhaustion to restoration.

Remember: Taking care of yourself isn’t selfish. It’s how you ensure you have the energy to show up for the people and responsibilities that matter most.

This post was written by New Hope Counseling.

If you’re interested in setting up an appointment with one of our Licensed Therapists, contact us at 502-712-9604.

How to Deal with Difficult Coworkers

Let’s face it—work is stressful enough without adding interpersonal tension to the mix. Yet almost everyone encounters a difficult coworker at some point in their career. Whether it’s someone who constantly criticizes, avoids responsibility, gossips, or simply has a negative attitude, dealing with challenging colleagues can take a serious toll on your mental health. The good news? You don’t have to let it derail your day—or your well-being.

Step 1: Get Clear on the Impact

Start by asking yourself: What exactly about this person is bothering me? Try to separate their behaviors from your emotional reaction. Instead of saying, “They make me feel small,” reframe it as, “They interrupt me in meetings, and I feel dismissed.” This small shift helps you respond based on facts, not just feelings, and gives you clarity about the specific issue at hand.

Step 2: Don’t Take It Personally

This might sound easier said than done, but difficult behavior is often more about the person doing it than the person receiving it. People bring their own insecurities, stress, and personal struggles into the workplace. When someone lashes out, it’s often a reflection of what’s happening within them—not a commentary on your worth.

One helpful question to ask yourself is: Would a calm, healthy person act this way? Likely not. That perspective alone can diffuse a lot of the tension.

Step 3: Set Boundaries (Kindly But Firmly)

Boundaries are key to preserving your emotional energy. If a coworker is constantly dumping their work on you, gossiping, or overstepping, you have a right to say something. Use clear, respectful language. For example:

“I’m not able to take that on right now, but I can help you prioritize.”
“I prefer not to discuss coworkers when they’re not here.”
“Let’s stay focused on the project.”

You don’t need to justify your boundaries. You just need to uphold them consistently.

Step 4: Regulate Your Own Emotions

Difficult people can trigger strong emotional responses. Before reacting, pause and breathe. Use grounding techniques: feel your feet on the floor, take a slow breath in and out, or count to ten. These tools help engage your rational brain and reduce the chance of saying something you’ll regret.

Consider journaling or talking to a therapist to process lingering frustration. Suppressing feelings often leads to burnout or emotional outbursts later.

Step 5: Know When to Escalate

If you’ve tried to set boundaries and the behavior continues—or crosses into harassment—it may be time to involve a supervisor or HR. Your mental health and safety are important. Document interactions if needed, and advocate for yourself with support.

Final Thoughts

You can’t always control who you work with, but you can control how you respond. With self-awareness, strong boundaries, and emotional regulation, you can protect your peace and maintain your professionalism—even in the face of difficult coworkers.

If you find yourself constantly stressed or anxious about work relationships, therapy can help you build coping skills and confidence in managing conflict. You deserve a workplace that supports your well-being.