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  • Writer's pictureJustin Tilghman, Ph.D.

Revive and Thrive: 10 Tips to Beat Burnout and Recharge Your Batteries

Updated: Apr 8, 2023

As I mentioned in an earlier post, burnout is a serious and not something to be taken lightly. It's a state of emotional, mental, and physical exhaustion caused by prolonged and excessive stress. And, it can happen to anyone. It doesn't just happen to people who work a 9 to 5 job. If it isn't addressed, it can wreak havoc on your health, life, and relationships. The great news, though, is there are simple, easy, and effective steps you can take to beat burnout and regain control of your life right now. Here are 10:

  1. Take breaks: One of the most effective ways you can beat burnout is to take breaks regularly. It doesn't have to be anything major. It can be something as simple as a short walk outside, a coffee break, or a nap. The simple act of taking a break can help you recharge your batteries and reduce stress.

  2. Practice mindfulness: Mindfulness is an easy technique that involves being fully present in the moment and simply observing your thoughts and feelings without passing judgment on them (i.e., you're not focused on whether or not you should have the thought, just simply that you're having the thought). Practicing mindfulness can help reduce stress and improve focus.

  3. Get enough sleep: The importance of a good night's sleep can't be overstated. Getting enough sleep is critical for your physical and mental health. Go for 7-8 hours of sleep each night to help you feel refreshed and energized. Make it a priority!

  4. Exercise regularly: Regular exercise is an excellent way to beat burnout. Exercise releases endorphins, which can boost your mood and reduce stress levels. It also helps to clear out some of the "brain fog" often associated with burnout.

  5. Practice self-care: Self-care is all about taking care of yourself physically and mentally. Make time for things that you enjoy, like reading, taking a nice bath, or listening to your favorite music. Burnout can cause you to lose yourself. But if you make it a priority, you can gain control and get yourself back.

  6. Set boundaries: Setting boundaries is an essential aspect of self-care and perhaps one of the best ways to beat burnout and even "burnout proof" your life. Learn to say "no" to requests that don't align with your values or priorities.

  7. Seek support: If you're feeling burnt out, get support from friends, family, a life coach, or a mental health professional. It's okay to ask for help when you need it. Burnout isolates us and that can make us feel like we're going through everything alone.

  8. Prioritize your workload: If you're feeling overwhelmed, prioritize your tasks. Make a list of everything that you have to do and then rank them by what's most important. Tackle the big things first and build up momentum. Also, learn to delegate tasks to others and set realistic deadlines for the things that you need to do.

  9. Try new things: Trying new things can be a great way to beat burnout. Take up a new hobby, try a new restaurant, or travel to a new destination. Your brain can't focus on more than one thing so when you focus your mental efforts on learning something new or a new experience, your brain can't focus on the stress.

  10. Take care of your physical health: Your physical health plays a significant role in your mental health. Eat a balanced diet, drink plenty of water, and avoid alcohol and drugs.

Burnout is a serious condition that can have significant impacts on your life. But, by following some of the tips I've just mentioned, you can begin to regain control of your life.

If you really want to bust through burnout, consider working with me as your coach. I've been where you are, and I know what it takes to get you out of it.

Let's work together to get you from burnout to balanced in the next 90 days!

P.S. - What other tips have you found helpful in beating burnout?


Justin is a Board Certified Advanced Life Coach with the Board of Christian Life Coaching, a division of the International Board of Christian Care and the American Association of Christian Counselors. He has demonstrated knowledge and application of biblical integration in coaching, the ICCA and ICF Core Competencies, the Code of Ethics, and the ICF definition of coaching.


Justin is a Board Certified Master Mental Health Coach with the Board of Mental Health Coaching, a division of the International Board of Christian Care and the American Association of Christian Counselors. He has demonstrated knowledge and application of biblical integration in providing ethical and competent mental health coaching.

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