ACT-specific Exercises to Help With Burnout Recovery

These brief exercises for burnout recovery focus on acceptance, cognitive defusion, mindfulness, values-based action, and self-compassion, which are core principles of Acceptance and Commitment Therapy (ACT). While therapy can facilitate in creating individual-specific strategies for your unique circumstances, the following are some examples of how ACT techniques might be implemented for coping with burnout.

1. The “Leaves on a Stream” Exercise (Cognitive Defusion)

Burnout often comes with overwhelming, self-critical thoughts. This exercise helps detach from those thoughts rather than getting entangled in them.

How to Do It:

1. Sit in a quiet place, close your eyes, and imagine a gentle stream flowing in front of you.

2. Picture leaves floating on the water—each leaf carries a thought (e.g., "I'm failing," "I have too much to do," "I can’t handle this.").

3. Each time a thought arises, place it on a leaf and watch it float away.

4. No need to push the thoughts away—just observe them and let them go.

5. Continue for 5-10 minutes.

Why It Helps:

• Creates distance from stressful thoughts instead of being consumed by them.

• Reduces mental over-identification (e.g., “I am my burnout” vs. “I am experiencing burnout”).

• Encourages a sense of calm and perspective.

2. Expansion Exercise (Making Room for Discomfort)

Burnout feels uncomfortable, but resisting exhaustion and stress only makes it worse. This exercise teaches you to accept discomfort without being consumed by it.

How to Do It:

1. Sit comfortably and take a deep breath.

2. Identify the discomfort you feel (e.g., exhaustion, frustration, overwhelm).

3. Instead of fighting it, visualize yourself making space for it. 

   • Imagine expanding around the feeling, like a balloon gently stretching.

   • Say to yourself: “This feeling is here, but it doesn’t define me.”

4. Breathe into it, allowing it to exist without resistance.

5. Stay with this feeling for a few minutes before shifting your focus back to the present.

Why It Helps:

• Reduces emotional struggle by making space for feelings instead of suppressing them.

• Helps you acknowledge exhaustion without feeling trapped by it.

• Increases self-compassion and resilience.

3. The "Values Compass" Reflection (Reconnecting with Purpose)

Burnout disconnects us from what truly matters. This exercise helps realign with your values, making your actions feel more meaningful.

How to Do It:

1. Reflect on these questions:

   • What kind of person do I want to be in my work and life?

   • What values matter most to me (e.g., compassion, growth, creativity, balance)?

   • How can I act in alignment with my values, even in small ways?

2. Write down one small action you can take that aligns with your values.

   • Example: If compassion is important, schedule a moment of kindness for yourself (e.g., taking a restful lunch break, reminding yourself that this work is hard and you are not alone in your suffering).

3. Remind yourself: "I can take small steps toward what matters, even during burnout."

Why It Helps:

• Helps you reconnect with purpose instead of feeling lost in stress.

• Moves the focus from burnout to meaningful engagement.

• Encourages small, intentional actions to regain motivation.

4. The "Ten-Minute Recharge" (Committed Action)

When burnt out, taking action feels overwhelming. This exercise helps you build momentum with small, values-aligned actions.

How to Do It:

1. Pick one small, intentional action that feels manageable (not overwhelming).

   • Example: A 10-minute walk, journaling, deep breathing, listening to music.

2. Set a timer for 10 minutes—this makes it feel doable.

3. Engage in the action without expectations (just being present).

4. Afterward, reflect:

   • Did this action bring even a small sense of relief?

   • Would I like to do more of this?

Why It Helps:

• Reduces all-or-nothing thinking (e.g., “I have to fully recover before I take care of myself”).

• Encourages small wins that build motivation.

• Creates a sense of agency without forcing productivity.

5. "Self-Compassion Break" (Kindness Toward Yourself)

Burnout often brings self-judgment (e.g., “I should be stronger”). This exercise fosters self-compassion, which is key to recovery.

How to Do It:

1. Place a hand on your chest and take a deep breath.

2. Say to yourself:

   • "I'm struggling right now, and that’s okay."

   • "This is a moment of difficulty, but I can offer myself kindness."

   • "I don’t have to do everything perfectly to be worthy of rest."

3. Imagine speaking to yourself as you would a close friend.

4. Breathe deeply and allow kindness to settle in your body.

Why It Helps:

• Shifts the inner dialogue from criticism to care.

• Encourages emotional healing instead of self-pressure.

• Helps release guilt around resting and setting boundaries.

In summary, recovering from burnout isn’t about "fixing" yourself—it’s about shifting how you relate to stress and exhaustion. ACT techniques help by:

✅ Accepting feelings instead of resisting them

✅ Distancing from self-critical thoughts

✅ Reconnecting with values and meaning

✅ Taking small, kind actions toward healing

Which of these exercises resonates most with you? I can help tailor them further to your needs! 😊 Please connect with me if you are interested in exploring individual treatment.