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Feeling emotionally burnt out can be incredibly disorienting. You might be here because you’re utterly exhausted – to the point where even small tasks feel monumental. Maybe your mind is foggy, your body is tense, and you’re running on empty.

If you’re nodding along, please know this: you are not alone in feeling this way. Burnout can make you feel numb, hopeless, and constantly drained, but it doesn’t mean you’re weak or “bad” at coping.

Burnout is often a sign that you’ve been too strong for too long – your nervous system has been overwhelmed by stress and is stuck in survival mode. In other words, your body and mind have been in overdrive trying to protect you.

I want to start by validating how hard this is. Emotional burnout is real, and it affects both your mind and body. The racing heart, the knotted stomach, the sleepless nights – that’s your nervous system on high alert. Or maybe you’ve gone the opposite direction and feel nothing at all, like you’re on autopilot.

That “shutdown” feeling is another way our nervous system copes when it’s overloaded. The bottom line is: there’s nothing wrong with you. Burnout is your system saying, “I’m maxed out.” The good news is that with some gentle, mindful practices, you can start helping your body calm down and recover.

In this guide, we’ll explore how to do just that – with practical tools you can start using today, even in the midst of overwhelm.

Understanding Burnout’s Effect on Your Nervous System

When you’re burned out, your nervous system is essentially dysregulated – it’s been pushed out of its healthy balance by chronic stress. Normally, our bodies automatically toggle between the two sides of the autonomic nervous system to keep us balanced:

Sympathetic Nervous System (SNS) – the “fight or flight” side, which revs you up to respond to danger or stress.
Parasympathetic Nervous System (PNS) – the “rest and digest” side, which calms you down once the danger has passed.

In emotional burnout, you can get stuck in high-alert mode. Your sympathetic side has been firing on overdrive for too long. Think of it like a car engine that’s been red-lining nonstop – eventually it overheats. Burnout often means your body has been flooded with stress hormones like cortisol and adrenaline for an extended period.

This constant fight-or-flight activation disrupts your body’s natural equilibrium. You might notice physical symptoms: a pounding heart, short or shallow breathing, tense muscles, and even frequent sickness, because your system is too stressed to keep things in balance.

Over time, this chronic stress response wears down your resilience. Your capacity to handle even minor stressors diminishes – things that normally wouldn’t faze you now feel overwhelming.

Now you’re more sensitive and quick to hit that panic button. It’s as if your nervous system gets conditioned to expect crisis around every corner. No wonder you may feel jumpy, irritable, or emotionally raw.

On the flip side, some people with burnout experience a kind of emotional numbness or “freeze” response. This is when your parasympathetic system flips to the extreme (sometimes called the dorsal vagal response) – essentially shutting down to protect you from further stress.

You might feel disconnected, like you’re watching life happen from afar, or unable to muster any emotion at all. This is a survival mechanism too; your body is saying, “I can’t fight anymore, I need to shut off.” If you’re feeling this way, again, you’re not alone – it’s a common reaction when we’ve been under immense pressure.

Understanding what’s happening in your body isn’t meant to alarm you, but to assure you that there’s a real, physiological reason you feel the way you do. You’re not “going crazy” or failing – your nervous system is responding to overload.

It can be guided back to balance by deliberately engaging that calming parasympathetic side. Think of it as gently applying the brakes on an engine that’s been stuck revving.

Breathe to Calm Your Body and Mind

When you’re burnt out and anxious, someone telling you to “just breathe” might make you want to roll your eyes. But bear with me – breathing is truly one of the quickest ways to soothe an overwhelmed nervous system.

The key is how you breathe. In burnout, our breath often becomes shallow and fast (or we unconsciously hold our breath) because we’re in fight-or-flight mode. By switching to slow, deep, intentional breaths, you can send your body a signal to pump the brakes.

One of the best techniques is diaphragmatic breathing, also known as belly breathing. Instead of breathing in your upper chest (which is what we do when stressed), you breathe deeply into your belly. This activates the vagus nerve and engages your body’s natural relaxation response.

Here’s a simple way to try it: place one hand on your belly and one on your chest. Inhale slowly through your nose for about 4 seconds, imagining your belly filling up like a balloon (you should feel your belly hand rising more than your chest hand). Then exhale gently through your mouth for about 6 seconds, as if you’re sighing out tension.

Doing this for just a few minutes can slow your heart rate and lower your blood pressure, bringing a sense of grounded calm. You’re essentially telling your brain, “It’s okay, we’re safe now.”

Another powerful breath tip: make your exhale longer than your inhale. When we elongate the exhale, it’s like hitting the “calm” button in our nervous system. For example, you might inhale for a count of 4, then softly exhale for a count of 6 or 7.

That extended exhale activates the parasympathetic response (the rest-and-digest mode), which helps your body transition out of fight-or-flight. The science behind it is that longer exhales signal to your brain that the danger has passed, so it can ramp down the adrenaline. Next time you feel anxiety spiking, try this pattern for a minute or two – it can quickly reduce that panicky edge.

Even something as simple as a deep sigh can release tension. You know how we often sigh naturally when we’re relieved or tired? It’s the body’s way of resetting.

Try it intentionally: inhale deeply through your nose, then let out a long, audible sigh through your mouth. Go “ahhhh” as you exhale, if that feels good. Do this 3–5 times. You might notice your shoulders drop and some tightness melt away. Sighing like this sends a wave of relaxation through your system, essentially telling your nervous system to let go and reset. It sounds almost too simple, but in moments of high stress, a big sigh can be amazingly effective.

Grounding: Connect with the Here and Now

When you’re overwhelmed, your mind often either races with worried thoughts or feels disconnected and numb. Grounding techniques are all about reeling your attention back into the present moment and your immediate surroundings. By doing that, you help your nervous system realize that right now, in this very moment, you are safe. It’s a way to interrupt the mental loop of stress and bring a bit of calm clarity.

One of the simplest and most effective grounding exercises is the 5-4-3-2-1 sensory technique. Here’s how it works: you methodically engage each of your five senses. Go through the list below, and actually say or think each item in detail:

5 – Sight: Look around and name five things you can see. (E.g., “The pattern of the curtains, a coffee mug on the table, a bird outside the window, the book on my desk, the color of the wall.”) Say it either out loud or in your head.
4 – Touch: Notice four things you can feel right now. Focus on texture and physical contact. (E.g., “My feet pressed into my slippers, the cool air on my face, the warmth of my laptop on my legs, the fabric of my shirt on my shoulders.”)
3 – Sound: Listen for three things you can hear. (E.g., “Distant traffic hum, the buzz of the refrigerator, my own breathing.” Even if it’s quiet, identify three subtle sounds.)
2 – Smell: Identify two things you can smell. (E.g., “The scent of my coffee, the soap from my recent shower.” If you can’t smell anything in the moment, you can intentionally smell something like a candle or even just note the neutral smell of the room.)
1 – Taste: Notice one thing you can taste. (E.g., “A hint of mint from toothpaste, or the aftertaste of lunch.” If you don’t taste anything, you can take a sip of water or imagine the taste of something you like.)

This exercise might seem simple, but it’s powerful. By the time you’ve gone through each sense, you’ve effectively guided your mind away from anxious thoughts and back into the real world around you.

You’re shifting from “living in your head” to grounding in your body, which can bring an almost immediate sense of relief. Focusing on sensory details like this activates neural pathways associated with safety and turns on the body’s relaxation response.

You’re essentially short-circuiting the anxiety loop by anchoring yourself to concrete, here-and-now sensations. Many people find that their breathing naturally slows and deepens while doing this – a sign that the parasympathetic calm-down mode is kicking in.

If the 5-4-3-2-1 technique feels like too much to remember when you’re panicky, simplify it. Even just finding one thing in each sense can help (“1 thing I see, 1 feel, 1 hear…”). Or stick with one sense: for example, look around and name as many blue objects as you can, or listen intently to the nearest sound for 30 seconds. The specific method isn’t important; what’s important is that you’re redirecting your attention to concrete sensory input rather than the whirlwind in your head.

Other grounding ideas: try pressing your feet firmly into the floor and notice that solid contact. Or run your hands under cold water – feel the temperature and the sensation on your skin.

You might keep a little “grounding object” handy, like a smooth stone or a stress ball; when you feel overwhelmed, grab it and feel its texture, temperature, and weight. These actions might seem small, but they reassure your nervous system.

If you can go outside, nature can be incredibly grounding, too. Step out and take a few moments to notice the sky, the trees, and the sensation of the breeze.

If you’re up for it, actually touch a tree or plant, or walk barefoot on grass. There’s something almost primal about connecting with the earth – preliminary studies even suggest that direct contact with the ground (sometimes called “earthing”) can calm the nervous system. Even without the science, intuitively, many of us know that feeling the grass under our feet or the sun on our face can be soothing.

The key with grounding is consistency and gentleness. Our minds will inevitably try to wander back into stress territory. When you notice that, just kindly bring your focus back to a sense: What do I hear right now?

No need to judge yourself for getting distracted – it’s totally normal. Each time you refocus on a sensation, you’re strengthening your ability to shift out of panic and into presence.

Over time, this can seriously retrain your nervous system to not react so intensely to every stress trigger. It’s like building a safe harbor in the middle of a storm where you can catch your breath.

Journaling and Emotional Release

Burnout often comes with a storm of emotions under the surface – anxiety, frustration, sadness, anger, you name it. Yet so many of us suppress these feelings just to get through the day.

We tell ourselves to “keep it together,” but all that bottled-up emotion keeps our nervous system in a state of tension. One of the kindest things you can do for yourself is to release some of that emotional pressure through journaling.

Journaling isn’t about writing a polished essay or logging what you did today. It’s more like giving your inner feelings a voice, privately, on paper (or a computer doc, or even a voice note – whatever works!).

Think of it as having a heart-to-heart with yourself. When you’re burnt out, you might feel isolated, like nobody fully understands what you’re going through. Your journal can become a place where everything you feel is valid and heard, with zero judgment.

Sometimes people hesitate to journal because they don’t know where to start, or they worry about someone reading it. First, this is for your eyes only (you can always tear it up or delete it after, if you want). And second, there’s truly no wrong way to do it.

You can write full sentences, bullet points, messy half-thoughts – whatever. The goal is to let what’s inside out. Writing out your thoughts and feelings can be extremely cathartic – kind of like taking a heavy backpack off your shoulders.

Ever notice how talking to a good friend about your bad day makes you feel lighter? Journaling is similar, except you get to be the empathetic listener for yourself. Just the act of naming what you’re feeling (“I’m so overwhelmed and tired and I feel like I’m failing”) can reduce the intensity of those emotions.

If you’re new to journaling, here are a few gentle prompts to get you started.

Journal Prompts to Try:

“Right now, I feel….” – Describe your feelings in detail. (“drained/frustrated/anxious/etc.”) Don’t filter or sugarcoat it.
“The hardest part of burnout for me is….” – Let yourself vent here. What aspect is most painful? (“I hate that I have zero energy for things I used to enjoy,” “I feel so detached from people,” etc.)
“I know I’m struggling, but one thing I need (or one thing that could help) is….” – Listen to your gut: do you need rest, help from others, a good cry, a day off? Writing it down can clarify your needs.
“If I could whisper something comforting to myself, I would say….” – We’re often kinder to others than ourselves. What would you tell a friend in your shoes? (“You’re doing your best, it’s okay to rest, you’re not a failure...”). Write that to you.
“Even in this hard time, I’m proud of myself for….” – It might feel hard to find positives when you’re burned out, but try to acknowledge any small thing. Did you get out of bed despite feeling awful? Did you handle a tough day at work? Give yourself credit, right here on the page.

Take a deep breath and go through one prompt at a time. There’s no rush. You might only manage a few sentences before your brain says, “I’m done” – that’s fine. Or you might find that once you start, a lot pours out. Let it.

No one else will read this, so truly, let it all out: the fear, anger, guilt, resentment, despair, whatever is there. It’s like lancing a wound to let the pressure release.

One more tip: if writing by hand feels too slow for your racing thoughts, try typing, or even using your phone’s voice recorder to speak your feelings. Some people in burnout find they’re so exhausted that even holding a pen is a lot – so make it easier if you need to. The format doesn’t matter as long as you’re expressing rather than repressing.

And if you find yourself crying during or after journaling, know that it’s okay to cry – in fact, it can be really healing. Tears are another way our body resets and offloads stress hormones. Many people feel a bit relieved after having a good cry during a journaling session. Keep some tissues and water nearby, and give yourself a hug.

Gentle Movement to Release Tension

When you’re emotionally burnt out, the idea of exercise might make you even more tired. This isn’t about forcing yourself to hit the gym – gentle movement is something different. It’s about recognizing that burnout doesn’t just live in your mind; it lives in your body too.

Stress and emotions are stored as physical tension. Have you ever noticed how your shoulders creep up to your ears when you’re stressed, or how you might clench your jaw or get headaches?

Our bodies hold onto stress and anxiety. Over weeks and months of burnout, you might end up with chronically tight muscles, aches, or a feeling of restlessness in your body that you just can’t shake.

Let’s talk about a few approachable ways to use movement for regulation:

Stretch it out: Gentle stretches can work wonders. When you’re in burnout, you might be spending a lot of time hunched over a desk or lying on the couch feeling wiped. Take a minute to slowly roll your neck (ear toward shoulder, circle around) and shrug your shoulders up and back, then let them drop. Stretch your arms overhead and wiggle your fingers. These motions help release the knots of tension. Even doing a child’s pose – kneeling down, stretching your arms forward on the floor, and resting your forehead down – while taking a few deep breaths can calm your nerves and ease a tight back or chest. Stretching and holding gentle poses tells your body “you can let go now”, and people often feel a wave of relief as tight areas begin to soften.
Shake and shimmy: This one might sound silly, but it has a basis in somatic (body-based) therapy. Stand up (if you have the energy) and shake out each arm and leg. You can start gently: shake your hands like you’re flicking water off, bounce your knees a little, maybe sway your hips. If you feel comfortable, you can get more vigorous – bounce in place or do a goofy little full-body shake. No one’s watching, so it doesn’t matter how you look. This kind of movement releases nervous energy and signals to your fight-or-flight system that the threat is gone, it’s okay to downshift. Even a 30-second shake or doing a few jumping jacks can discharge adrenaline and leave you feeling noticeably more relaxed. Many people find shaking out their body fun once they try it – it can bring a smile, which, hey, is a nice bonus when you’ve been feeling bleak.
Walk it off (mindfully): If you have a bit of strength and the weather/space allows, a short walk can be magic. It doesn’t need to be far or fast. In fact, for regulating your nervous system, a mindful walk is ideal. That means as you walk, you pay attention to the sensations – your feet touching the ground, the breeze on your skin, the sounds around you (this doubles as a grounding exercise). Walking gets your blood flowing and gently releases feel-good endorphins, which can lift that foggy burnout brain for a while. Even 10 minutes around the block can clear some mental cobwebs. If you’re up to it, you can try a brisker walk or light jog to burn off stress hormones (sometimes when you’re angry or anxious, a faster pace helps release that intensity). But if you’re exhausted, keep it slow and kind. The goal is simply to move in a way that feels good, not to push yourself.
Dance or shake to music: Music is an amazing therapeutic tool in itself. Put on a song that matches what you need – maybe something soothing and soft if you want calm, or something upbeat if you need energy, or even an angry rock song if you need to vent feelings. Then let your body move to it. You can sway gently, nod your head, or go full-out and dance like no one’s watching (because they aren’t!). If tears come while you’re dancing, that’s okay too – you’re releasing emotion. Moving to music helps you process feelings without words and can shift your mood state. Plus, it can be joyful, reminding you that a part of you is still alive and feeling, even under the burnout. A 3-minute song break, where you close your eyes and really move however your body wants, can connect you back to yourself in a profound way.

The most important thing with movement is to listen to your body’s limits. If you’re extremely fatigued, your “movement” might be a couple of gentle stretches in bed or just tensing and relaxing your muscles one by one (progressive muscle relaxation is great for this).

That’s absolutely fine. If you have a day with a bit more energy, you might do a slightly longer walk or a short yoga video. Honor where you are. Any movement, no matter how small, counts. Even just standing up and taking a big inhale with your arms overhead, then exhaling while swinging your arms down, can reset your nervous system a notch.

One more tip: after any intentional movement, take a moment to be still and notice how you feel. Maybe your heart rate is up a bit, but does anything feel looser? Do you feel a tiny bit more present or a smidge less keyed up?

If so, that’s your nervous system settling. If not, that’s okay too – sometimes it takes a few tries or a bit longer. You might combine movement with the breathing and grounding techniques (for example, after a short walk, sit and do a minute of belly breathing). Mix and match what feels good. There’s no strict formula – it’s all about lovingly coaxing your body out of that stressed state.

Final Thoughts

Healing from burnout is absolutely possible. It might come slowly, in increments so small you barely notice them at first. But one day, you’ll realize you laughed and actually felt it in your belly, or you woke up feeling rested, or you handled a challenge with newfound calm – and you’ll know your nervous system is finding its rhythm again.

Until that day comes, be patient and kind to yourself. You are doing the best you can, and that is enough. Keep using these tools – breathing, grounding, journaling, movement – as tools in your self-care toolbox whenever you need them. Over time, they will strengthen your “calm” muscle and remind your body what safety and balance feel like.

If you’d like a little more support, explore the free 30-Day Mindfulness Challenge. Designed to gently walk with you as you rebuild balance, clarity, and calm.

You’ve got this.

-Emilia ♡

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Calm Editorial Team. (2025, May 26). How to regulate your nervous system and restore calm: 12 proven techniques Calm Blog.