How to Handle Burnout: Practical, Personal Tools to Reclaim Your Energy
Feeling overwhelmed by work, school, or daily responsibilities? Burnout can leave you drained and disconnected, but there are effective tools to help you regain balance and energy. Explore practical DBT-inspired strategies to navigate stress, set boundaries, and reconnect with what matters most.
Burnout—it’s a word that gets thrown around a lot these days, but if you’re here, you’re likely feeling the weight of it. Maybe your to-do list feels endless, or the thought of another work meeting or school deadline makes you want to crawl back under the covers. I get it. Burnout isn’t just about being tired—it’s about being drained emotionally, mentally, and physically. But here’s the good news: there are ways to manage it, and you don’t have to do it alone. Let’s walk through some practical tools, inspired by Dialectical Behavior Therapy (DBT), that can help you start to reclaim your energy and balance.
What Does Burnout Look Like for You?
Maybe burnout shows up as procrastination—you can’t seem to start that assignment or project. Or perhaps it’s snapping at loved ones over little things because your patience is running thin. For some, burnout feels like going through the motions, disconnected from the things that used to bring joy.
It’s different for everyone, but the underlying message is the same: you’re running on empty. The first step to tackling burnout is acknowledging it without judgment. It’s okay to feel this way, and it’s okay to need help. Let’s dive into some tools that can make a difference.
Start with Small Wins: Emotion Regulation
When burnout has you feeling overwhelmed, even small tasks can feel insurmountable. That’s where DBT’s emotion regulation skills come in—they’re about regaining a sense of control over your emotions.
“Check the Facts”: Sometimes, our emotions magnify reality. For example, if you’re thinking, “I’m never going to get through this week,” pause and ask yourself: Is that true? Can I tackle one thing at a time? Often, breaking things down makes the big picture feel less daunting.
Try this: Write down your tasks and focus on just one. Completing even one small item can create momentum.
Opposite Action: When burnout makes you want to avoid everything, take one small step in the opposite direction. If work feels overwhelming, spend five minutes organizing your desk or opening your email. That tiny act of engagement can shift your mindset.
My own experience: I once spent an entire afternoon avoiding a project, dreading the mere idea of starting it. Finally, I told myself, “Just do 10 minutes.” To my surprise, once I started, I kept going and finished more than I expected. Sometimes, the hardest part is starting.
Take Care of the Present Moment: Distress Tolerance
Burnout often feels like living in survival mode. When everything feels like too much, these skills can help you ride out the storm.
Self-Soothe: Think about the little things that comfort you. A warm cup of tea, your favorite playlist, or a five-minute walk outside can make a surprising difference.
What I do: When I’m feeling stretched thin, I get outside. Something about nature helps remind me, that in the grand scheme of things, my problems are pretty small. Sometimes it’s not about solving all your problems in that moment—it’s about creating a pocket of peace. Often times these small breaks will help you to reset, and create the headspace to approach your problem from a different angle.
Radical Acceptance: This one’s tough but powerful. Sometimes, you have to acknowledge, This is hard right now, and I can’t change everything overnight. Acceptance isn’t giving up—it’s about focusing your energy on what you can control. By letting go of the struggle against reality, you free yourself to take meaningful steps forward.
Example: If you’re swamped at work, you can’t make the deadlines disappear, but you can focus on one task, ask for help, or prioritize self-care when the day is done.
Set Boundaries: Interpersonal Effectiveness
Let’s talk about saying “no.” For many of us, burnout happens because we overcommit—we say yes to everything, thinking we can juggle it all. DBT’s interpersonal effectiveness skills can help you protect your time and energy.
DEAR MAN is a structured way to express your needs (we’ve talked about this one before. Click here if you need a little refresher):
Describe: “I’m feeling really overwhelmed with work right now.”
Express: “I need to focus on my current priorities.”
Assert: “I won’t be able to take on additional projects this week.”
Reinforce: “Thanks for understanding—I’ll be able to give my best effort when I’m less stretched thin.”
Personal Tip: I used to feel guilty every time I said no, but I’ve learned that protecting my mental health isn’t selfish—it’s necessary. When I say no to something I can’t handle, I can say yes to what matters most.
The DEAR MAN strategy helps combat burnout by providing a clear, structured way to communicate your needs and set boundaries, reducing the risk of taking on more than you can handle. It empowers you to assert yourself confidently while maintaining relationships, ensuring you protect your energy and focus on your priorities.
Set Boundaries with Compassion: Whether it’s telling a friend you can’t make it to dinner or declining an extra shift at work, remember that boundaries protect relationships—they don’t harm them.
Reconnect with What Matters: Mindfulness
Burnout can make you feel disconnected—from yourself, your work, or even the people you care about. Mindfulness is about gently bringing yourself back to the present and finding small moments of joy or clarity.
Observe and Describe: Take a moment to notice your surroundings. What do you see, hear, and feel? This simple exercise can ground you when your thoughts are spiraling.
Try this: Pause during your workday to take three deep breaths and notice one thing you’re grateful for in that moment. Gratitude isn’t about ignoring stress—it’s about balancing it with small positives.
Participate Fully: Engage with what you’re doing, even if it’s mundane. If you’re eating lunch, really taste the food. If you’re walking, feel the ground beneath your feet. These moments of connection can reduce the emotional fog of burnout.
What I Want You to Remember
Burnout doesn’t mean you’re failing—it means you’re human. Life can be demanding, but that doesn’t mean you have to tackle everything all at once. Start small. Use these tools to navigate the challenges of work, school, or daily life with kindness toward yourself. Whether it’s setting a boundary, taking a five-minute break, or simply accepting that today is hard, every step counts.
And remember, you don’t have to face burnout alone. If you’re struggling, reach out to someone—a friend, family member, or therapist. At Elis Psychiatric Healthcare, we’re here to help you build resilience and find balance, one step at a time. You’ve got this.
Take The Next Step
Want to learn more about how these tools can be specifically tailored to you? Click the link below to contact our office and see how Ellis Psychiatric Healthcare can help you achieve your goals.
**Disclaimer
The information provided in this article is for educational purposes only and is not intended to serve as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before beginning any new treatment, to ensure it is appropriate for your specific health needs. The use of this information is at your own risk. The authors and publishers assume no liability for any injuries or damages resulting from the use or misuse of this information. This information may not be suitable for everyone, especially those with pre-existing medical conditions, and it is essential to seek professional medical guidance before starting treatment.