Feeling burnt out can make it hard to get through the day. It can feel confusing, frustrating, or overwhelming. There are sensible first steps you can try to feel a little steadier.

Why This Situation Matters

Burnout may reduce your energy and your interest in usual tasks. It can make work and home life more difficult. Letting it go without checking it may make daily routines more disruptive or make it harder to recover later. Paying attention early can help you find practical ways to manage things.

What to Do Immediately

1. Pause and breathe: Stop what you are doing for a few minutes and take slow, steady breaths to lower immediate tension.
2. Step away briefly: Move to a different room or go for a short walk to change your setting and clear your head.
3. Check basic needs: Notice if you are hungry, thirsty, tired, or overdue for a short rest and address one need if you can.
4. Turn off notifications: Silence phone or computer alerts for a set time to reduce pressure and interruptions.
5. Observe how you feel: Note a few simple words about your mood and energy so you can track any change over the day.
6. Set a short pause: Give yourself a fixed, short rest (for example 10–30 minutes) to avoid immediate decisions while feeling overwhelmed.

Things to Avoid

• Pushing harder than usual — trying to work through severe fatigue can increase stress.
• Isolating completely — cutting off contact may make feelings harder to manage.
• Using alcohol or drugs to cope — these can mask feelings and slow recovery.
• Skipping sleep or meals — these can lower your energy and mood further.
• Making major life changes quickly — big decisions made while exhausted may not reflect your usual judgment.

What to Do Next

Watch how your energy and mood change over the next few days. Try keeping a simple note of sleep, work hours, and mood to spot patterns. Consider talking with someone you trust about how you feel. If you have access to workplace support, such as a manager or an employee assistance program, you may want to mention what you are experiencing. Plan one or two small, manageable changes to daily routine that may help, like a short walk, setting clearer work boundaries, or adjusting your schedule.

When to Get Professional Help

Professional help may be appropriate if feelings of burnout continue or get worse, or if you find it hard to manage daily tasks. You might contact your primary care clinician, a mental health professional, or a counsellor for support and advice. If you have access to workplace health services, they may be able to guide next steps. Seeking help can be a practical way to find more structured support.

Quick Summary

• Take short, safe steps first: pause, step away, and check basic needs.
• Avoid quick fixes like alcohol, skipping rest, or major impulsive decisions.
• Monitor your energy and talk with someone you trust or workplace support.
• Consider professional help if things do not improve or if daily life becomes harder.

About the Author

Situation Guide Editorial Team

The Situation Guide editorial team writes clear, practical guides for common real-world situations. Content focuses on safe first steps, plain-language explanations, and helping readers recognise when professional help may be appropriate. This guide provides general information only and is not a substitute for personalised professional advice. Specific circumstances can vary.