How to recover from burnout: For Black women carrying too much

Hitting that mental brick wall is real. Refueling starts with choosing yourself. Here’s how to recover from burnout and restore your energy.

If you’re running on fumes—staying afloat at work, showing up for friends and family, pouring into your community—with no time for you, it’s no surprise you feel exhausted.

You’ve hit your limit. And simply pushing through isn’t sustainable.

When your mind and body tap out, you need to recharge. You’re not a failure. You’re not weak. And this isn’t something to be embarrassed about. You simply need tools to pause, replenish, and reclaim your energy.

Keep reading to learn how to recover from burnout with practical steps and encouragement designed to help Black women restore balance, joy, and peace of mind.

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What is burnout?

Burnout is more than being tired—it’s a state of emotional, mental, and physical exhaustion caused by prolonged stress. It’s often described in five stages¹:

• The honeymoon phase: You have energy and feel motivated to take things on.
• The onset of stress: Maybe you notice small signs of tension.
• Chronic stress: Pressure and overwhelm may build and become more consistent.
• Full-blown burnout: Exhaustion and emotional detachment could set in.
• Habitual burnout: Feeling depleted becomes your new norm.

The danger for many Black women is that we can live in burnout without realizing it’s an issue we need to address.

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What causes burnout for Black women?

Chronic, unmanaged stress is at the heart of what was initially defined as workplace burnout². Now recognized more broadly, it can also stem from responsibilities and stressors outside of work, like parenting, caregiving, and relationships. For us, it can be sustained by the idea that the “strong Black woman” must bear it all.³

• Sustained workplace stress: Many of us feel we have to work twice as hard to earn our seat at a table we’re not even invited to⁴—and that’s on top of microaggressions and the added pressure of being the “first” or “only” in the office.⁵
• Demanding caregiving responsibilities: Whether you’re parenting or supporting aging parents, caring for others can be physically and mentally exhausting—and you can burn out if there’s no support for you.
• Imbalanced relationships: When you’re doing all of the giving with nothing in return, that relationship—romantic, platonic, or familial—can be a source of burnout.
• Toxic environments: Physically or emotionally abusive relationships can take a toll, as well as any other environment where you don’t feel safe. 

>> MORE: How Black women can protect our peace in the workplace

Signs you may be burned out

When you’re burned out, it can show up in your mind, body, and emotions. Signs could look like⁶:

• Physical and mental exhaustion
• Feeling detached or emotionally numb
• Low motivation or a lack of interest
• Trouble focusing
• Irritability and overwhelm

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How to recover from burnout and reclaim your energy

To recover from burnout, you’ll need to commit to yourself. It can feel selfish at first, but it’s essential for restoring what’s been depleted.

Step #1: Recognize what’s draining you

Recovering from burnout starts with self-awareness. Pay attention to triggers—the people, tasks, or environments that send you into mental or emotional overdrive. 

Be honest about how you feel in these situations. Instead of pushing down your emotions, acknowledge what you need in the moment—whether it’s five minutes of quiet, a space to cry, or the courage to say, “I can’t take that on right now.”

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Step #2: Reevaluate what matters most 

Burnout thrives when our lives are out of balance. If your days are filled with draining commitments and interactions, it’s time to recalibrate.

Scale back on activities or relationships that deplete you. That could mean capping your work hours, saying no to certain obligations, or spending less time in toxic spaces. This makes room for what fuels you, like curling up with a good book or having a weekly dinner with friends.

You might feel grief when letting go, and that’s natural. It doesn’t mean you made the wrong choice—it’s your body adjusting to the change.

Step #3: Refill your tank (mind and body recovery)

Regular, intentional moments to recharge can help you recover from burnout. 

Have go-to outlets to release stress, like journaling, meditation, breathing exercises, or yoga. Build in routine time that you can look forward to, like mini breaks throughout the day, monthly mental health days, or an annual trip.

Care for your whole body, too. Try to get the nutrients you need, quality rest, and regular exercise.

Step #4: Rely on others (and release the guilt)

Asking for help can feel uncomfortable, especially when you’re used to being the strong one others depend on. But none of us is meant to carry it alone.

Reach out to a trusted friend or family member for support. Creating a list of what you need—someone to run an errand, childcare for an hour or two, or a listening ear—can make it easier to ask for help. 

And if any of these burnout recovery tips feel overwhelming or impossible, consider therapy. A culturally-affirming therapist can help you identify what’s in the way so you can break through.

When burnout signals something deeper

Sometimes, burnout is more than stress. If your symptoms don’t improve with rest or setting boundaries, consider talking with your medical doctor or a licensed therapist.

And remember, you’re not a burden—you’re human. Release any guilt associated with rest. And extend yourself the same grace you’d offer a loved one in your shoes.

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How to recover from burnout FAQs

What causes burnout in the first place?

Burnout can develop from chronic, unmanaged stress—whether from work, caregiving, or the constant pressure to perform. Over time, the mind and body can wear down.

What are the signs of burnout?

Common signs of burnout include exhaustion (no matter how much rest you get), emotional detachment, irritability, low motivation, and loss of interest in things you once enjoyed.

How long does it take to recover from a burnout?

Recovery looks different for each of us. Some women may find relief within weeks of getting rest and setting boundaries. Others may need months of intentional self-care, therapy, and lifestyle changes. The key is listening to your needs with compassion and patience.

How to recover from burnout without quitting your job?

Not everyone can walk away from a draining job. But your well-being still comes first. Try setting firm boundaries at work—decline extra projects, avoid after-hours emails, or take no-work lunch breaks. Use vacation days to recharge, whether that’s traveling, staying home, or simply engaging in activities or with people that uplift you.

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References

1. Burnout: Symptoms, Treatment, and Coping Strategy Tips. (2018, October 23). HelpGuide.org. https://www.helpguide.org/mental-health/stress/burnout-prevention-and-recovery ↩︎
2. World. (2019, May 28). Burn-out an “occupational phenomenon”: International Classification of Diseases. Who.int; World Health Organization: WHO. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases ↩︎
3. Woods-Giscombe, C., Robinson, M. N., Carthon, D., Devane-Johnson, S., & Corbie-Smith, G. (2016). Superwoman Schema, Stigma, Spirituality, and Culturally Sensitive Providers: Factors Influencing African American Women’s Use of Mental Health Services. Journal of Best Practices in Health Professions Diversity : Research, Education and Policy, 9(1), 1124. https://pmc.ncbi.nlm.nih.gov/articles/PMC7544187/ ↩︎
4. The audacity of mediocrity: Why Black women have to work twice as hard and it’s still not enough – The Bay State Banner. (2025). Baystatebanner.com. https://baystatebanner.com/2025/03/12/the-audacity-of-mediocrity-why-black-women-have-to-work-twice-as-hard-and-its-still-not-enough/ ↩︎
5. The State of Black Women in Corporate America. (2024). Lean In. https://leanin.org/research/state-of-black-women-in-corporate-america/introduction ↩︎
6. Burnout: Signs, causes, and how to recover | Mental Health America. (2025, April 8). Mental Health America. https://mhanational.org/resources/burnout-signs-causes-recover/ ↩︎