Beating Winter Burnout: Small Steps to Recharge Body & Mind

Mid-year burnout is real – by July, many of us feel like we’ve been running a marathon since January. Combine that with winter’s shorter days and cooler temps, and you’ve got a recipe for feeling mentally fried and physically drained. Burnout isn’t just being tired; it’s a state of exhaustion where your motivation, and maybe even your passion, seem to go into hibernation. You might be irritable, struggling to concentrate, or feeling like everything is an uphill battle. If that’s you, take heart: you’re not alone and there are ways to gently turn things around. Think of winter not as a dead zone, but as a pit stop – a chance to refuel and recalibrate for the rest of the year. Let’s explore how to recognize burnout signs and, importantly, how to revive your spark in a warm, nourishing way (without needing to quit your job and move to a tropical island…tempting as that sounds!).

Recognise the Signs

First off, tune in to your body and mind. Are you constantly exhausted no matter how much you sleep? Finding it hard to get out of bed, or needing 3 coffees to function? Physical fatigue and frequent illnesses (like catching every cold around) could be your body waving the white flag. Emotionally, burnout can show up as feeling detached or apathetic – things you normally enjoy might feel “meh,” and small tasks feel overwhelming. You might be more anxious or down than usual, or quick to snap at loved ones. These are all red flags that you’ve been in overdrive too long. It’s important to acknowledge this without judgment. Just like phones need recharging, so do humans – it doesn’t mean you’re weak; it means you’ve been too strong for too long without adequate rest.

Prioritise Radical Self-Care

In burnout recovery, self-care isn’t a luxury – it’s non-negotiable. That means sleep, nutrition, and relaxation are your top medicine. Start with sleep: make it a priority to get 7–9 hours. If work or kids make that tough, at least carve out some downtime (even 20 minutes of lying down in silence, or a cat nap, can help). Consider taking a weekend where you intentionally do less – stay in pyjamas, read for pleasure, potter around, and give yourself permission to rest. Next, nutrition: when stressed, many of us either skip meals or grab junk for quick energy (hello, sugar and carb cravings). Ironically, that fuels the burnout fire by causing energy crashes and nutrient gaps. Aim for balanced meals with plenty of B vitamins and magnesium-rich foods – these nutrients get drained by stress and are crucial for energy and nervous system support. Leafy greens, nuts, seeds, whole grains, and legumes can replenish your stores (a hearty lentil soup or a chickpea and veggie stir-fry can be both comforting and nourishing). Stay hydrated and watch the caffeine and alcohol; a glass of red wine or a latte is fine, but too much can disturb your sleep and mood, leaving you more frazzled. Finally, schedule in relaxation every day, even if it’s 10 minutes. Listen to a meditation app before bed, soak in a warm bath with Epsom salts, practice gentle yoga or simply breathe deeply. Treat these like important appointments with yourself – because they are!

Set Boundaries & Say “No” (It’s Empowering!)

A common cause of burnout is over-commitment – we say yes to everything and everyone until our plate is overflowing. Mid-year is a great time to evaluate your commitments. What can you pause, delegate, or drop? It could be as small as skipping a few social events to have me-time, or as big as talking to your boss about adjusting deadlines. Remember, every time you say “yes” to something, you may be saying “no” to rest or personal time. Flip that: say “no” more often so you can say “yes” to yourself. If you struggle with this, start with baby steps. Maybe this week, decline an optional meeting or postpone a coffee date if you’re feeling stretched. People will understand – and those who don’t, well, that’s on them. Protecting your energy is key. Create little winter rituals that are just for you: perhaps a nightly cut-off time for work emails, a Sunday afternoon blocked out for family or hobbies, or a tech-free hour before bed. By setting these boundaries, you’ll slowly refill your cup and prevent further energy leaks. As Michele often quips, “You can’t pour from an empty cup, nor light up the world with a burnt-out candle.” So guard that flame!

Get Moving – Gently

When you’re exhausted, exercise might be the last thing you want. But the science is clear – gentle physical activity can actually recharge you. It releases endorphins (natural mood lifters), helps you sleep better, and can even improve focus. The key is to keep it enjoyable and pressure-free. Swap hardcore workouts for activities that nurture you: a walk in nature (even a brisk walk around the block in the morning light can boost your mood), a fun dance class, a leisurely bike ride, or some stretching and yoga. Even 10 minutes matters – try a quick stretch routine when you wake up to warm your body and ease stiffness (stress often shows up as tight shoulders or back). If you’ve been glued to a desk, set a timer to stand up and stretch every hour. Movement doesn’t have to be structured – you can vacuum the house to your favorite tunes or play actively with your kids or pet. The goal is simply to get the blood flowing and to remind your body what aliveness feels like. Over time, gentle exercise can actually break the fatigue cycle by improving your overall stamina and resilience (plus, it helps flush out stress hormones that accumulate during burnout).

Reconnect with Joy and Purpose

Burnout often makes life feel monochrome. To recolor your world, deliberately infuse it with things that bring you joy or meaning – no matter how small. Think about what genuinely makes you happy or gives you a sense of purpose. Is it creativity (painting, writing, playing music)? Is it being in nature? Maybe it’s social connection – laughter with good friends, or snuggles with your kids/pet. Perhaps learning something new excites you, or volunteering for a cause you care about. Pick one tiny thing and do it this week. Schedule it like a must-do appointment. It could be as simple as watching a feel-good movie, baking your favorite cake, or visiting a beach or park you love. These moments are not frivolous; they’re fuel for your soul. They remind you why you work hard and endure challenges. They spark inspiration and hope, which are the antidotes to burnout’s cynicism. Additionally, try reflecting on your wins – write down 3 things you did well each day, no matter how small (e.g., “answered that tough email”, “took a 5-minute walk”, “had a healthy lunch”). Celebrating small victories trains your brain to see progress and positivity, lifting you out of the mental fatigue where everything seems negative.

Winter burnout might feel like a heavy weight, but with gentle, consistent steps, you can lighten the load. The key is self-compassion: treat yourself as you would a dear friend who is exhausted – with kindness, patience, and support. You are not a machine; you’re a beautifully complex human who sometimes needs a timeout. By resting, nourishing, moving, and re-focusing on what matters, you’ll slowly stoke that inner fire again. Remember, burnout often comes from giving too much of yourself for too long. Rebalancing means giving to yourself too. As you implement these small changes, day by day, you’ll notice flickers of energy, moments of enthusiasm, and eventually, your drive returning. Be patient and proud – you’re doing the work to recover and build resilience. If you’d like more guided help, we have resources that might help: mySleep, Stress & Sustainable Success program is a goldmine of practical strategies for managing stress and avoiding burnout, and our blog is full of free tips (check out the Stress category for quick reads). Above all, know that winter is a season – it passes. With the right approach, you’ll emerge into spring not as a burnt-out shell, but as a recharged, refocused, and rejuvenated you, ready to bloom again.