Burnout: 7 simple steps to start recovering

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Article written by a pharmacist graduated from the Faculty of Pharmacy of Paris.
The information below is general and does not replace the advice of your doctor or pharmacist.

Burnout is a state of deep physical, mental and emotional exhaustion. It appears after a long period of stress, pressure or multiple responsibilities. Fortunately, simple steps can already help you slow down and begin to recover.

1. Understanding burnout

Burnout occurs when fatigue becomes permanent, motivation drops, and both the body and mind feel overwhelmed. It is not a weakness — it is a warning signal telling you that you need to slow down.

2. Recognizing the warning signs

• Extreme tiredness, even in the morning
• Loss of motivation or interest in usual activities
• Irritability, anxiety or sadness
• Poor concentration and memory issues
• Muscle tension, headaches, sleep problems

3. Accepting the need to slow down

You may need to:

• Talk to a trusted friend or family member
• Reduce your workload or responsibilities when possible
• Say “no” to non-essential tasks
• Consult a doctor for a proper evaluation

4. Improving sleep for better recovery

Better sleep is one of the most important steps in recovering from burnout.

• Go to bed and wake up at regular times
• Avoid screens at least 1 hour before bedtime
• Keep your room cool, dark and quiet

Useful sleep-support products:

• Memory-foam pillows for better neck support
• Weighted blankets to reduce anxiety and promote sleep
• 3D sleep masks for full darkness
• Nighttime earplugs to block noise

5. Creating a relaxing evening environment

Soft light, calm activities and breathing exercises can help relax your nervous system.

Relaxation aids:

• Essential-oil diffusers for a calming atmosphere
• Essential oils (lavender, chamomile, citrus)
• Evening herbal teas to unwind

6. Gentle physical activity

Light movement helps manage stress and improve sleep — without forcing your body.

• Short daily walks
• Gentle stretching
• Light yoga or tai-chi

7. When to consult a doctor?

You should seek medical advice if:

• Fatigue persists for weeks
• You lose weight unexpectedly
• You feel strong anxiety or sadness
• Your daily life becomes difficult to manage

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