You’re Burnt Out. Now What?

Feeling exhausted, overwhelmed, and disconnected from your work? You might be experiencing burnout.

Burnout is more than just feeling tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. It’s particularly common in the creative industries, where work is deeply personal, deadlines are relentless, and the pressure to keep producing can feel never-ending.

At Hey Mate, we support creatives and arts workers in maintaining their mental health and wellbeing, so if you're feeling burnt out, know that you’re not alone. More importantly, there’s a way forward.

What Are the Signs of Burnout?

Burnout can creep up on you, but recognising the warning signs is the first step towards recovery. Common symptoms include:

✅ Physical exhaustion – Constant fatigue, trouble sleeping, frequent headaches, or a weakened immune system.
✅ Emotional depletion – Feeling detached, unmotivated, or emotionally drained.
✅ Loss of creativity and passion – Struggling to generate new ideas or losing interest in projects you once loved.
✅ Increased frustration or cynicism – Feeling resentful about work or the industry.
✅ Avoidance behaviours – Procrastination, withdrawing from work, or self-isolating.

If several of these resonate with you, burnout recovery should be your next priority.

Step 1: Stop the Cycle of Overwork

Many creatives believe they must "push through" burnout to stay productive. But burnout doesn’t resolve itself by ignoring it—it worsens.

🚫 Set immediate boundaries. Pause or reschedule work that isn’t urgent.
😴 Prioritise rest. Sleep isn’t a luxury; it’s a necessity for mental and physical recovery.
👥 Reach out for support. Whether it’s a peer, a mentor, or a professional, talking about your experience can help.

Step 2: Identify Your Burnout Triggers

To prevent burnout from returning, it’s essential to understand what caused it. Common burnout triggers in the creative industries include:

🎭 Overcommitment – Too many projects, tight deadlines, and unrealistic workloads.
💰 Financial stress – Unstable income leading to the pressure of taking on more work.
🕵️ Perfectionism – Setting impossible standards that lead to frustration and self-doubt.
🌐 Isolation – Working solo with little community or peer support.

Once you identify what’s draining you, you can take steps to create a healthier work-life balance.

Step 3: Rebuild with Restorative Practices

Burnout recovery isn’t just about taking a break—it’s about building habits that protect your wellbeing.

🛌 Prioritise sleep and physical health – Regular rest, movement, and good nutrition support long-term resilience.
🧘 Practice stress management – Meditation, journaling, or speaking to a professional can help process emotions.
🎨 Rediscover creativity without pressure – Engage in creative activities for fun, without deadlines or expectations.
👫 Find your community – Having a support network is key to preventing burnout.

At Hey Mate, we believe in sustainable careers in the arts—meaning work that fuels you instead of draining you.

Step 4: Redefine Success on Your Terms

Success in the creative industries is often measured by constant output. But what if success meant sustainability instead of burnout?

✅ What does a balanced, fulfilling creative career look like for you?
✅ What boundaries can you set to protect your energy and mental health?
✅ How can you build long-term resilience, rather than just pushing through exhaustion?

Reframing success helps you create a career that works for you, not against you.

Step 5: Get Support—You Don’t Have to Do This Alone

Burnout thrives in isolation, but recovery happens in community.

💛 The Hey Mate Members’ Assistance Programme (MAP) provides mental health and wellbeing support for creatives, arts workers, and freelancers. We understand the unique challenges of the industry and provide tailored support to help you navigate them.

🌏 If you’re feeling burnt out, now is the time to reach out. You deserve a career that sustains you, not one that breaks you.

Need help?

📩 Contact Hey Mate to learn more about burnout recovery, mental health support, and sustainable careers in the creative industries.

🎭 Support Act – Free, 24/7 mental health support for people in the music and live entertainment industries.

🎨 Arts Wellbeing Collective – Wellbeing resources for performing artists.

Final Thoughts: Burnout Isn’t Failure—It’s a Signal for Change

Burnout isn’t a sign of weakness; it’s a sign that something in your work-life balance needs to shift. You don’t have to keep running on empty. By prioritising rest, setting boundaries, and seeking support, you can recover, rebuild, and create a sustainable future in the arts.

🔥 You are more than your work. Your health, creativity, and wellbeing matter.

💛 Hey Mate is here to help. Let’s create a world where creativity and mental health go hand in hand.