Feeling Burnt Out? Here’s How To Handle It, From Mental Health Experts

“It takes courage to say yes to rest and play in a culture where exhaustion is seen as a status symbol.” ~Brené Brown

“You have burnout.” I listened to these three words in a trance, said thank you, and got off the call with the doctor.

Part of me had known.

The endless days I spent in bed staring at the ceiling with no motivation to do anything. The inability to focus on my screen. And the sudden bursts of tears when I saw yet another meeting pop up in my calendar.

I knew all of this wasn’t normal. That something was going wrong.

But another part of me was in disbelief. Burnout?! How can I be burned out if I’m doing what I love?

Just three years ago, I co-founded a company to help chronic disease patients. I was here to change the world, to help others, to build something meaningful.

How is it possible to burn out following your own dream? That’s something that just happens to miserable people in their nine-to-five jobs.

As I dove deeper, I learned how wrong I was.

It’s actually much more common to burn out when you’re running your own company than when you’re an employee.

The financial rollercoaster, the rejections along the way, the countless weekends spent working without ever really taking a break—we are not made for that.

No matter if we’re following our own dream or someone else’s.

So, like the perfectionist and hustler I was, I thought: Let’s fix this fast so I can get back to feeling joy for what I’m building.

I read the self-help books, did talk therapy, started mindset coaching, tried different productivity techniques, but the void inside me, the demotivation, the inability to feel joy—none of it went away.

And underneath all of this was a crippling fear: What if I’ll only get healthy if I leave everything I’ve built behind?

The turning point came one day, out of the blue.

I was sitting at the beach watching the sunset, and as I watched the sun setting in its glamorous colors, I heard a voice inside my head say, “Go and buy paint.” At first, I dismissed it, but it got louder and louder until it was practically screaming: “GO AND BUY PAINT.”

And so, I did. I went to the nearest dollar store, bought cheap acrylics, a small canvas, and a few brushes.

At home, I put a plastic bag on my bed, and without much thought, I started painting.

The first brushstroke hit me deeply. I felt my body and heart exhale: finally, you have come home!

I painted for hours. And when I finished, I was exhausted, but it was a good exhaustion, like after a long hike, when you’re filled with a quiet love inside.

For the first time in months, I fell into a deep, long sleep. When I woke up the next afternoon, the void didn’t feel so big anymore.

I felt… I couldn’t quite describe it at first. Until I realized: I felt happy.

I spent the next months painting every single day.

I learned different techniques, invented my own, and with each drawing, I left behind traces of overworking, criticism, judgment, perfectionism, and self-pressure.

After a while, I got curious. I wanted to understand what the art had actually done to me. Was it possible to heal burnout “just” by painting?

So I went down the rabbit hole: studying, learning, experimenting. The deeper I went, the more I realized it wasn’t really about the art at all.

The art was just the tool. A tool to create space to feel, to process, to change the internal narrative.

Maybe you know what I mean. Maybe you’re completely drained and exhausted by your work, whether in a demanding job or in your own business, and you’re questioning why this is happening to you. Maybe you already know it can’t go on like this, but you feel trapped in the situation you’re in.

If so, here are a few things that helped me in my process using art and that might help you, too.

And no, you don’t need fancy materials or specific techniques.

The type of art I found most healing is called therapeutic art. It’s not about the outcome; it’s about the process. The paintings don’t have to be pretty. Sometimes they’re just black scribbles, circles, undefined shapes. It’s all about expressing yourself onto the paper.

So here they are—the five lessons that helped me in my quest to heal from burnout.

1. Connect to your creator self.

Your creator self is the part of you that exists beyond the roles, responsibilities, and pressure of your work. The part of you that’s here simply to create and express.

Burnout disconnects us from that part of ourselves. Through mindful painting, we can make space to turn inward, explore freely, and reclaim a sense of agency over our own experience.

When you use art therapeutically, there’s no need to prove anything or achieve a result. It’s about being present in the moment, feeling your hands move across the paper, and letting yourself just be.

That’s what helps reconnect you to your sense of aliveness and to the real you beneath all the noise.

2. Release stress from your body.

Burnout and overworking aren’t just mindset problems. All the stress, all the emotions you chose not to feel along the way, get stored in your body.

Your body literally goes into survival mode, and no amount of thinking or talking will fix what’s happening in your system.

Therapeutic art is a mind-body practice that helps process tension, emotions, traumas, and stress that have been stored for years.

The act of painting, moving your hands, and letting emotions flow through color onto the paper allows your body to exhale and relax. It gives your system the break it has been screaming for.

3. Rewrite the success story running in your subconscious.

Most of what drives our actions doesn’t come from conscious thought, it comes from the subconscious, which shapes 90–95% of how we think, feel, and act.

This is where all the hidden beliefs live that drive us into overwork and burnout: “Rest is lazy,” “If I slow down, I’ll fail,” “Success has to be hard.”

Even if you logically know these aren’t true, your subconscious doesn’t. It keeps running on these old programs.

Through painting freely and intuitively, you can project these thought patterns onto the paper. You may catch yourself wanting to control the outcome, judging the process, or feeling anxious when things get messy.

And in those moments, you have the chance to soften, challenge the old stories, and show your system that there’s another way to live and create.

4. Let go of what’s no longer working.

Burnout is a sign that something you’ve been carrying—a habit, a role, a belief, an idea—is no longer aligned with your highest self.

Art gives you a safe space to practice letting go. On the canvas, you can release control, let things get messy, and allow what wants to emerge to show up without needing to fix or force it.

This mirrors what we need to do in life: loosen the grip, experiment, and trust the process. When you practice surrender in small ways through art, it becomes easier to loosen your grip on the bigger things draining you.

5. Rediscover your joy again.

One of the most painful things about burnout is losing your sense of joy. Everything becomes dull, gray, and heavy.

Therapeutic art invites you back to joy without a goal. It’s not about making something pretty or useful. It’s about playing with colors, being fully present, and simply observing yourself.

When you paint just for the experience, you remind your system what it feels like to have fun and be here without needing to earn anything.

And that, in itself, is a powerful way to heal.

Burnout doesn’t mean you’ve failed or are broken. It’s often a sign that something in your life or in you is ready to change. For me, painting became the safe and joyful space back to myself.

The best thing is that you don’t need to be an artist to use painting in your healing process.

What matters is making space to listen inward, to let your body exhale, and to soften the old stories you’ve been carrying.

And when you do, you might be surprised at what’s still alive inside you, just waiting to come home.

About Christine Peine

Christine Peine is a subconscious reprogramming coach and therapeutic art facilitator helping coaches and founders clear root-level blocks that cause burnout, income ceilings, and visibility fears. Through deep subconscious work and creative self-healing tools, she helps clients create sustainable success with more freedom, joy, and energy. Explore free resources for subconscious healing at christinepeine.com or connect with her on Instagram @christine_peine

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