How to recover from burnout & rebuild your wellbeing – 7 practices to use at home

May 21, 2025
9:14 am

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Burnout doesn’t happen overnight.

It builds gradually – prolonged stress, relentless pressure, and emotional exhaustion accumulating until the body and mind demand a breaking point1. For those in the most demanding roles – business leaders, media personalities, public figures, and executives – this isn’t just an occasional rough patch. The stakes are high, responsibilities are constant, and the weight of expectation can make stepping back feel impossible.

And yet, ignoring burnout is not an option. Left unaddressed, it can lead to severe physical and mental health consequences, including chronic fatigue, anxiety, depression; even an increased risk of cardiovascular issues2.

An estimated 875,000 individuals in the UK alone suffer from chronic work-related stress each year3. If you feel that you – or someone you know – is reaching a breaking point, and you’re looking for expert, compassionate, at-home help in avoiding or recovering from burnout, reach out to us today.

H2: How burnout happens

More than just exhaustion, burnout is a state of chronic physical, emotional, and mental depletion caused by prolonged stress.

While stress itself is a normal part of high-performance roles, the problem arises when it becomes unrelenting and unmanaged4. Over time, the body’s stress response – designed for short-term bursts of energy and focus – remains permanently activated, leading to serious consequences for physical and mental health5.

For business leaders, executives, and public figures, burnout often stems from the weight of constant decision-making, public scrutiny, and the blurred boundaries between work and personal life6. According to the World Health Organization (WHO), burnout is classified as an occupational phenomenon, characterised by energy depletion, mental distance from one’s job, and reduced professional efficacy7.

H3: The links between burnout and stress

Stress can be seen as the price of success, but there’s a fine line between productive pressure and overwhelming strain. Short-term stress can be motivating, pushing those in demanding roles to excel. But when stress levels remain elevated for weeks or months, it shifts from being a driving force to a detrimental drain on mental wellbeing and physical health.

Burnout occurs as a physiological and psychological response to prolonged stress. Cortisol, the body’s primary stress hormone, remains elevated, leading to mental fatigue, impaired cognitive function, and increased risk of anxiety and depression8.

Chronic stress also suppresses the immune system, disrupts sleep, and can contribute to serious conditions like hypertension and heart disease9. For those in demanding roles, stress management techniques are critical – for both productivity and long-term wellbeing.

H2: How to recover from burnout & rebuild your wellbeing

Recovering from burnout is a gradual process of recalibrating the mind and body. Business leaders may often push through stress, assuming resilience alone will carry them forward. But true burnout recovery requires deliberate change, not just more willpower.

Addressing burnout means focusing on both physical and mental health, making space for self-care, stress management techniques, and personal fulfillment. It’s about identifying stressors, rebalancing work and personal life, and setting sustainable habits.

H3: 1. Sleep ‘well’, & protect sleep hygiene

Those living with burnout often experience poor sleep quality, difficulty falling asleep, or simply wake up feeling exhausted. In reality, ‘good’ sleep is about more than duration – it’s about restorative quality. Without it, the body can’t properly repair, and the mind struggles to process stress.

Stick to consistent sleep and wake times, even on weekends.
Reduce exposure to blue light from screens at least an hour before bed.
Create a calm, tech-free bedroom environment.
Avoid caffeine, alcohol, and heavy meals close to bedtime.

Ultimately, sleep is a central tenet of both physical health and the journey of recovering from burnout, and should therefore be prioritised as an integral part of overall wellbeing.

H3: 2. Be mindful & present

For high-performers, the mind is often racing ahead: thinking about the next decision, next meeting, or next challenge. This perpetual forward-focus can make it difficult to find peace in the present.

Mindfulness techniques like box breathing, micro-breaks, or single-tasking can help anchor individuals in the moment, reducing mental exhaustion caused by excessive rumination and worry. Research shows that practicing mindfulness meditation for just 10 minutes a day can lower stress levels, improve focus, and boost emotional resilience10.

H3: 3. Seek expert, discreet help for stress & burnout

Burnout may often be dismissed as ‘just stress’, but left unchecked, it can lead to serious mental and physical health issues. Seeking expert help is a strategic move toward recovery and long-term resilience.

Private, at-home mental health support, like that offered by Orchestrate Health, provides:

Confidential, expert-led care without the need for public appointments.
Tailored stress management techniques based on individual needs.
Live-in mental health support, ensuring round-the-clock care if necessary.

H3: 4. Take time to cultivate non-work passions

Without necessarily ever intending to, many high-achievers may tie almost all of their identity to work. But without diverse sources of fulfillment, stress can feel all-consuming. Engaging in non-work passions offers a mental reset and helps prevent emotional exhaustion.

A balanced personal life is a powerful buffer against burnout, and can reignite creativity, motivation, and a sense of joy outside of work stress.

H3: 5. Get fresh air & exercise

Burnout recovery requires physical movement not as a chore, but as a release. Exercise flushes stress hormones, boosts energy levels, and combats mental fatigue11. Even low-intensity movement can have a profound impact on physical and mental health.

For instance, business executives might consider walking meetings, rather than sitting indoors; or taking breaks outside, to get some fresh air and natural light (also linked to good sleep hygiene12). Yoga or pilates are good ways to blend movement with relaxation, while strength training or cardio is a more intensive way to physically reset the nervous system.

H3: 6. Be watchful of diet & nutrition

Under prolonged stress, the body depletes essential nutrients; and burnout symptoms worsen when diet is neglected. The right food choices help stabilise mood, energy, and cognitive function.

Viewing food as fuel for recovery helps restore balance, reducing both physical symptoms and emotional symptoms of burnout.

Avoid excess caffeine and sugar, which cause energy crashes.
Increase protein and healthy fats to sustain focus.
Incorporate omega-3s (found in fish, nuts, and seeds) to support brain function.
Stay hydrated – dehydration worsens fatigue and brain fog.

H3: 7. Set – and stick to – healthy boundaries

High-pressure roles often come with unrealistic demands, leading to blurred work-life boundaries. Without clear limits, burnout sufferers find themselves constantly ‘on’, unable to disconnect. Here are a few non-negotiables that individuals could set within daily life:

Turn off work notifications after hours.
Protect personal commitments with the same urgency as work deadlines.
Learn to say no without guilt.
Delegate where possible to prevent overwhelm.

Reframe the issue of boundary-setting as finding a way to do what you do better. It’s the foundation of long-term stress management, as it allows individuals to remain productive without sacrificing mental and physical health.

H2: Don’t prioritise your schedule. Schedule your priorities

Ultimately, burnout recovery is not about simply powering through. It’s about rethinking priorities.

Work can be exciting, fulfilling, and rewarding – but when it takes over, it can start to erode the very energy and passion that drive success13. Burning out, then, should not be viewed as failure; rather, it’s a sign that an individual’s mind and body need balance.

People can be ambitious and still protect their mental health. They can love what they do without letting it consume them. By setting boundaries, prioritising self-care, and seeking expert support when needed, individuals can work to the best of their abilities without sacrificing their wellbeing in the process.

Living with stress or burnout? Contact us today →

H3: References