Reclaiming Joy When Burnout Hits: A Survival Guide for the Overwhelmed

Ever feel like your energy is on empty, your to-do list is multiplying like rabbits, and your brain is screaming, "I'm done!" but life just keeps going? Welcome to burnout—population: way too many of us.

As a mental health therapist (and a human who has burned out more times than I can count over the past 25 years), I know firsthand what it’s like to hit that wall. That moment when exhaustion turns into panic attacks, and the things you once were able to handle you just can’t anymore. But here’s the good news: joy isn’t gone—it’s just buried under the weight of everything you’re carrying. And guess what? You can get it back.

The Joy Robbers: How We Lose Our Spark

Burnout sneaks up on you. It starts as a few late nights, a skipped workout, or a stress-eating spree where dinner becomes whatever’s easiest (hello, stale chips). Before you know it, you’re overwhelmed, overcommitted, and one passive-aggressive email away from throwing your laptop into the sea.

We often think burnout is a sign of failure, but it’s actually an indicator light in your car flashing, Hey, I need some attention here! When life is running on fumes, joy is the first thing to go along with sleep, but that’s for another blog. But here’s the truth: joy isn’t a luxury—it’s a necessity. It’s the thing that makes the hard stuff worth it, the spark that keeps you going, and the reminder that life is meant to be lived, not just endured.

The Joy Worth Claiming

If joy feels like a distant memory, it’s time to shift from depletion to replenishment. Here’s how to start reclaiming what’s yours:

1. Micro-Joy Moments: Stop Waiting for the Big Stuff

Too often, we think joy has to come from grand, Instagram-worthy moments—vacations, promotions, big wins. But the reality? Joy is in the tiny, everyday moments we overlook.

• The first sip of coffee (before emails ruin everything)

• That song that makes you dance in your car like no one’s watching

• Belly laughs with a friend who just gets you

• Five minutes of sunshine on your face

The more we acknowledge these micro-joys, the more they add up.

2. Reclaim What You’ve Put on Hold

Think back: What used to bring you joy before life got too busy? Reading for fun? Painting? Playing a sport just because you loved it? Burnout convinces us we don’t have time for these things, but that’s exactly why we need them. Make space, even if it’s just 10 minutes a day, to do something purely for you.

3. Set Boundaries Like Your Joy Depends on It (Because It Does)

If your calendar is packed with obligations but empty on joy, it’s time for some edits. Where can you say no? Where can you create space for things that make you feel alive? Joy thrives when we stop overcommitting and start prioritizing what truly matters.

4. Move, Breathe, and Rest Like You Mean It

Your body carries your stress, and sometimes the fastest way to reclaim joy is to release the tension. Stretch, take a walk, breathe deeply. And for the love of all things good—get some sleep! Exhaustion is the enemy of joy.

5. Choose Joy, Even When It Feels Hard

And Joy, unlike happiness, is not a fleeting emotion wrought with dependency. Joy is an active choice that you make to control the outcome of your mindset and actions. Even in tough seasons, we can find small ways to reconnect with what makes us feel whole. It’s not about ignoring struggles but remembering that even in the chaos, joy is still available.

The SEW Balance Reminder

The SEW Balance Method teaches that balance is about making intentional choices in our everyday wellbeing. When we’re burned out, joy feels out of reach, but small shifts—checking in with our needs, reconnecting with what fuels us, and making space for things that bring joy—can bring us back to a more balanced, energized state.

You’re not meant to run on empty. Joy isn’t some far-off luxury—it’s found in the tiny, everyday choices that restore balance. So, take a deep breath, check in with yourself, and take one step toward reclaiming your spark today. You’ve got this.

By Lepa Modie, SEW Balance Founder & Licensed Therapist