Burnout is something anyone can experience, especially when work, stress, and responsibilities pile up. It’s that feeling of being so exhausted and drained that it seems impossible to keep going. Most people think that the only way to recover from burnout is rest, but there is an even better way. This way is faster, more effective, and has no side effects. It’s having fun!
Ever notice that kids don’t get burnout? Sure, you say, but kids don’t have the responsibilities and pressures we do. True, but that’s not the reason. Are you familiar with the saying “we don’t stop playing because we get old. We get old because we stop playing”? It seems unusual, but you can fight burnout by reclaiming joy and bringing back a sense of play into your life.
It sounds silly, but adding more fun, and taking life a little less serious can help you build resilience and ease into your normally stressful day. Let’s dive into how these simple but powerful ideas can help you recover from burnout and feel better.
First, what Is Burnout?
Burnout happens when you feel overwhelmed, emotionally drained, and unable to keep up with the constant demands of work or life. It’s more than just being tired; it’s a deep feeling of being stuck in stress, with no energy to enjoy anything. People who experience burnout might find it hard to concentrate, feel irritable, and struggle to find motivation for tasks they usually enjoy. It can often be accompanied by guilt and shame. For example, you might feel guilty that you don’t have the energy to play with your kids or enjoy solo time with your partner. You might feel shame around a dip in your performance because your brain seems to be foggy and less creative. But these are just symptoms, not a character flaw you should be ashamed about.
Even if you don’t work a high-pressure job in law or corporate, you aren’t immune from burnout. Work, school, or even taking care of your family can lead to burnout. The good news is that you can heal from it. Reclaiming joy and the power of play are two of the best and fastest ways to start feeling better.
What Is Joy?
Joy isn’t just a character in the latest Disney Inside Out movie. Joy is that feeling of pure happiness or delight. It’s the emotion you feel when you laugh with friends, play with a pet, or hear your favorite song. Joy doesn’t come from material things like money or success—it comes from experiences that make you feel good inside. It is often accompanied by a warm and giddy feeling.
When people are burnt out, it’s hard for them to feel joy. They might go through the motions of their day without ever smiling or feeling excited about anything. This is where the concept of reclaiming joy comes in. It is impossible to feel joy and stress simultaneously, so feeling joy gives you a reprieve from the constant state of stress and then indirectly allows your cortisol (stress hormone) levels to decrease. How great is that!
Reclaiming Joy
Reclaiming joy means actively searching for and allowing yourself to feel happy again. It’s about finding moments in your day, no matter how small, that bring you joy. Maybe it’s enjoying a quiet cup of coffee, dancing to your favorite music, or spending time outside in the sunshine.
One way to start reclaiming joy is to think about things you used to love doing. Did you enjoy drawing, reading, or cooking? Have you stopped doing those things because you’re too busy or too tired? Start small, make a list, then try to reintroduce some of these activities back into your life, even if it’s only for a few minutes a day. I recall periods of burnout in my life where I felt like I didn’t even remember how to have fun. I couldn’t recall what I even liked doing. When I did have free time, I was overwhelmed or blank for ideas. By creating a list of things you enjoyed in the past, you can choose what things to bring back.
When you start to focus on joyful moments, you can slowly shift your mindset from being constantly stressed to appreciating the little things that make you happy. This can help ease the symptoms of burnout and give you more energy and positivity.
The Power of Play
Play isn’t just for kids. In fact, play is a crucial part of human life, no matter your age. Play can look like different things for different people—whether it’s playing a sport, doing a fun hobby, or even just goofing around with friends. The important thing about play is that it’s something you do for fun, without worrying about achieving a specific goal or being productive.
When people experience burnout, they often feel like everything has to be serious and focused on getting things done. When I was deep in burnout, I found that I had unknowingly attached results to my hobbies. For example, I love to hike. But instead of enjoying the view, relishing the fresh air, and paying attention to the wildlife around, I began to make it about “reaching the top.” So instead of enjoying my hike, I was stressing about doing it right. Was I walking at a good pace? What time would I reach the summit? What time would I make it back? I was ruining my recharge by not being present.
Instead of focusing on results, play allows you to take a break from this pressure and just enjoy the moment. It’s a way to relax, laugh, and be creative, which can help reduce stress and recharge your mental and emotional energy.
Scientists have found that play is important for reducing stress and improving mental health. Besides being an effective way to learn new things, play encourages creativity and problem-solving, boosts your mood, and helps you feel connected to others. It also helps to balance out the hard, stressful parts of life with lightness and fun.
How Joy and Play Help You Heal
Both joy and play work together to help you recover from burnout. When you make time for joy and play, you give your brain a break from stress and give yourself permission to rest. This helps reduce the feeling of being overwhelmed and brings balance back into your life.
The science behind this is simple. Joy and play trigger the release of chemicals in your brain, like dopamine and serotonin, which are known as “feel-good” hormones. These chemicals help improve your mood and lower your stress levels. When you’re feeling good, it’s easier to handle life’s challenges and find creative solutions to problems.
Additionally, play and joyful activities help you connect with others. Burnout can make you feel isolated, but when you spend time with friends or family doing something fun, it strengthens your relationships. Social connections are a key part of recovering from burnout because they give you support and remind you that you’re not alone.
So how do we reclaim joy and play?
If you’re feeling burnt out, here are some simple steps you can take to start reclaiming joy and bringing more play into your life. These are easy things you can start doing today:
1. Make a Joy List
Take ten minutes to write down a list of things that make you happy. Think about simple activities you enjoy, like listening to music, taking a walk, or having coffee with a friend. Keep this list handy, and try to do one joyful thing each day, even if it’s only for a few minutes.
2. Set Aside Time to Play
Just like you schedule meetings or work tasks, schedule time for play. This could be playing a game, doodling, doing a puzzle, or even having a dance party in your living room. The key is to let go of any pressure to be productive and just have fun.
3. Reconnect with Hobbies
Think about hobbies you used to love but stopped doing. Maybe you enjoyed painting, gardening, or riding a bike. Pick one hobby and set a small goal to do it again. Start with just 10 or 15 minutes and see how it makes you feel.
4. Spend Time with People You Love
Reach out to friends or family members and plan to do something fun together. Whether it’s going for a walk, playing a board game, or having a movie night, spending time with others can help you feel more connected and reduce stress.
5. Take Play Breaks
If you’re feeling overwhelmed during the day, take a short play break. This could be anything from doing a silly dance to watching a funny video. Even a five-minute break can help reset your brain and bring some joy into your day.
6. Be Present
When you’re engaging in joyful or playful activities, try to stay in the moment. Don’t worry about your to-do list or what’s coming next. Focus on enjoying the activity for what it is and let yourself fully experience the fun.
Recovering from burnout takes time, but reclaiming joy and rediscovering the power of play is one of the fastest ways you can start to feel more energized and happy again. It’s important to make time for the things that bring you happiness and to remind yourself that life isn’t just about work and stress—it’s also about fun, connection, and enjoyment. I’d argue that the point of all that hard work is so that you CAN have fun. Start small, and remember that every bit of joy and play you add to your life can make a big difference!
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And if you are too burned out and overwhelmed to even begin to use any of these strategies it might be time to get some help. Find a coach, therapist, or doctor who can help you reverse out of the physical, mental, and emotional symptoms of burnout so you can get back to living in healthy balance.
Remember, Self-care isn’t selfish…it’s required!
Yvonne Lee-Hawkins, IPHM, is a holistic wellness coach, stress strategist, and writer, who spent 20 years in corporate and leadership functions. When she is not working, she loves to go on nature adventures with her family, in the Pacific Northwest where they call home. You can find out more on her website, or follow her on LinkedIn, Medium, or Instagram.
If you want some help with reclaiming joy, Burnout recovery, or general wellness, schedule a call here.
The picture below is of a list of “Things that Bring me Joy” that I created in 2019. I still have to remind myself to make time for these, but it is worth it!
