Quick and Easy Ways to Get Relief from Psychological Burnout
There’s a term that we sometimes use in the mental health world that has been catching on – one that describes what many of us feel about work and, occasionally, our home life. That term is “burnout,” a word that is occasionally thrown around to describe feeling overwhelmed, but can actually refer to real issues that are often much more significant than just being tired.
Psychological burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress - often related to work, caregiving, or other issues that lead one to feeling chronic overwhelmed. It can leave you feeling detached, drained, and unable to meet daily demands. Burnout can also be problematic, because it can lead to stress-related issues like anxiety and depression, as well as marital issues for partners that experience burnout in a relationship.
Though the term “burnout” may not be an official diagnostic term, it is something that we see often in therapy, and something to work on together in order to get relief. Working with a therapist is one of the best ways to address burnout, as we can help you learn to set boundaries, work on self-care, relax, and address psychological concerns.
But, while you’re looking for a therapist, there are some short-term steps that can provide some degree of relief. These strategies are not a replacement for therapy or professional support, but they can provide you with a manageable starting point when you’re feeling overwhelmed and need quick ways to reset.
Who Am I – Jon Abelack, Therapist in New Canaan
My name is Jon. I’m a therapist in New Canaan, that serves clients in person in Stamford, Darien, Westport, Greenwich, Ridgefield, Pound Ridge, and Bedford, and online across CT & NY. Burnout is one of my specialties, as I find that it is one of the most common issues affecting adults today, and one that can respond well to professional support.
Please reach out to me today if you’d like addressing burnout, or other psychological issues.
Fast and Practical Strategies for Burnout Relief
If you're feeling burned out and need to stabilize your mental and emotional state, these techniques are designed to provide short-term relief while supporting your longer-term recovery process.
Step Away from Stimulation - Take a brief break from screens, conversations, and noise. A 15-minute walk in a quiet area, even indoors, helps reduce cognitive overload. Screen time, especially screen time spent on social media, can be especially damaging, as it can cause an issue known as “digital overload” which we will discuss in an upcoming blog post. Take a break from stimulation as much as possible, and find a place that is quiet, calm, and relaxing.
Breathe with Intention – Try a simple breathing technique: inhale slowly for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat for 2 to 5 minutes. This helps deactivate your stress response and signals safety to your nervous system.
Ground Yourself Physically – Use your senses to return to the present moment. Touch a textured object, run your hands under cool water, or describe what you see and hear. Grounding reduces mental fatigue and emotional disconnection.
Perform a Mental Offload – Write down everything that’s currently on your mind—tasks, worries, thoughts—without editing or organizing. This helps offload mental clutter and create room to think clearly.
Consume Water and Protein – Burnout affects your body’s regulation systems. Drinking water and eating a high-protein snack (like nuts or yogurt) helps stabilize your blood sugar and improve energy.
Do One Thing with Full Attention – Whether it’s washing a dish, folding a towel, or drinking tea, focus your attention fully on the activity. Mindful engagement with small tasks helps recalibrate your sense of control and presence.
Set a Temporary Boundary – Give yourself permission to delay non-urgent messages, requests, or conversations. Communicate if needed, but protect your emotional bandwidth.
Stretch or Change Body Position – Burnout is often accompanied by physical tension. Standing, stretching, or lying down in a new position helps reduce fatigue and restore physical balance.
Avoid Overprocessing – If you’re emotionally depleted, avoid trying to “solve” or “fix” your feelings in the moment. Focus instead on comfort, regulation, and small recovery actions.
Relief from burnout doesn’t have to begin with major life changes. These quick strategies help you reduce overload and restore small amounts of energy so you can think more clearly and make better decisions about your next steps.
If burnout becomes a recurring pattern or begins to interfere with your health and functioning, consider speaking with a therapist. Professional support can help you identify the sources of burnout, develop long-term coping strategies, and build a lifestyle that supports emotional and physical sustainability.
For more information about reducing burnout, or to start therapy, please reach out to me today.