First: this is not a failure
Burnout is not laziness, weakness, or lack of discipline.
It happens when your nervous system has been under pressure for too long.
If you feel empty, numb, and mentally or physically exhausted,
your system may be protecting itself.
What burnout often feels like
- No motivation, even for things you used to like
- Emotional flatness or numbness
- Heavy mental fatigue
- Rest doesn’t feel refreshing
- Everything feels like effort
You don’t need all of these. One or two is enough.
What helps at this stage
The goal is not to fix yourself.
The goal is to let your nervous system calm down and reconnect.
1. Very gentle regulation
- Slow walking with no goals
- Warm showers or sunlight
- Breathing with a long exhale
- Soft background music
2. Neutral pleasure
Big joy may not work right now. That’s okay.
Aim for things that feel slightly pleasant or comforting.
- Warmth
- Repetitive movement
- Textures (blankets, water, sand)
3. One small choice per day
Burnout often comes with feeling trapped.
One small act of choice helps the brain feel safer.
- Delay one non‑essential task
- Decide when you do something
- Say “I’ll think about it”
Supplements (simple list)
These are optional. More is not better.
- Magnesium (evening) – helps sleep and nervous system tone
- Omega‑3 (EPA) – supports mood and mental energy
- Rhodiola (morning, optional) – gentle energy support
- Creatine – may help mental and physical fatigue
If something makes you feel flatter or worse, stop.
Things that often make burnout worse
- Pushing harder
- More caffeine
- Trying to optimize everything
- Turning rest into a task
Signs you are slowly recovering
- Boredom instead of emptiness
- Slight irritation or emotion returning
- Small spontaneous thoughts
- Less dread before tasks
These signs can feel uncomfortable. They are good signs.