Even so, burnout isn’t forever. Trying a new hobby or revisiting an old one and incorporating it into your regular routine is an effective way to combat burnout. Hobbies can help in a number of ways, according to <\/strong>a 2025 research review<\/strong><\/a>:<\/strong><\/p>\n Lower stress, anxiety, and depression<\/p>\n<\/li>\n Build relationships and community with others<\/p>\n<\/li>\n Increase feelings of pleasure and relaxation<\/p>\n<\/li>\n Improve overall quality of life<\/p>\n<\/li>\n<\/ul>\n “I am a huge proponent of hobbies,” says Lorain Moorehead<\/a>, LCSW, a licensed clinical social worker and therapist based in Scottsdale, Arizona. “They offer opportunities for individuals to attune to their values, allow a sense of control, remind us to prioritize ourselves, and allow us a chance to slow down. They can build mastery and increase positive emotions.”<\/p>\n These 10 are backed by experts and research to help you break the burnout cycle.<\/p>\n 1) Exercise Photo credit: FatCamera – Getty Images<\/p>\n Physical activity is the gold standard when it comes to beating burnout. “The science is rock-solid that exercise is the single best thing you can do for your mental health, and burnout is absolutely a mental health condition,” says Laurel van der Toorn<\/a>, LMFT, a therapist and clinical director of Laurel Therapy Collective in California. “I prescribe movement to everyone I work with.”<\/p>\n Exercising with other people has added benefits. “Group classes or working with a trainer gives us the opportunity to connect with others and create a sense of community,” says Courtney Morgan<\/a>, LPCC-S, a licensed therapist and founder of Counseling Unconditionally in Louisville, Kentucky.<\/p>\n 2) Journaling Photo credit: Anna Gorbacheva – Getty Images<\/p>\n “Journaling gets the thoughts from your head onto paper, creating a level of distance from your stress,” says Leora Goldenberg<\/a>, LCSW, a clinical social worker licensed in New York and Florida. “This helps stop the endless rumination and frees up your mental energy so you can focus on relaxing.”<\/p>\n Some journaling doesn’t even require words, but it embraces creativity. “Junk journaling involves collecting items that you would typically throw away, like receipts, ticket stubs, packaging, or scraps of paper, and using them to create a scrapbook-style journal,” Morgan says. “It encourages you to reflect on your experiences as you journal about your day or experience.”<\/p>\n 3) Meditation Photo credit: jacoblund – Getty Images<\/p>\n Meditation has a special way of calming the nervous system. A 2025 review<\/a> found that daily meditation effectively reduced burnout and stress and improved cardiovascular health, immune function, and inflammation in healthcare workers. Meditation can feel daunting for newbies, but even just a few minutes can help you feel more grounded and calm. Start with a five-minute guided meditation on YouTube or a meditation app.<\/p>\n 4) Arts and crafts Photo credit: Sladic – Getty Images<\/p>\n Whether you’re into knitting, needlepoint, painting, or woodworking, using your hands and brain to create something can provide both an outlet for stress and a sense of accomplishment.<\/p>\n In fact, research<\/a> has found that crafting can provide short-term improvements in anxiety, stress, depression, mood, self\u2010esteem, life satisfaction, and hopelessness. Art therapy has also been shown to reduce burnout by half<\/a> in UK hospital workers.<\/p>\n 5) Reading Photo credit: miljko – Getty Images<\/p>\n Dig out that library card and indulge in reading actual books. Unlike scrolling on our phones, reading requires us to slow down, focus, and concentrate as we immerse ourselves in other places and other people’s lives.<\/p>\n A 2022 study<\/a> found recreational reading improved college students’ mental health during the school year. Reading can be a solo hobby, or you could join (or start) a book club to build connections and community with other bibliophiles.<\/p>\n 6) Enjoying music Photo credit: Luis Alvarez – Getty Images<\/p>\n You know the immediate mood boost you get when you hear your favorite song. It turns out both listening to music and making music through singing or playing an instrument can actually lower levels of the stress hormone cortisol<\/a> and increase the feel-good neurotransmitter serotonin<\/a>. This can result in reduced stress and burnout<\/a> and improved sleep.<\/p>\n Going to concerts can also make you feel included in something bigger while giving you an opportunity to hear music you love.<\/p>\n 7) Outdoor activities Photo credit: Halfpoint – Getty Images<\/p>\n Outdoor physical activities\u2014hiking, birdwatching, gardening, skiing, walking the dog\u2014are good for our minds, as well as our bodies. Even just 10 minutes outside<\/a> has been shown to improve mood and reduce anxiety, depression, and stress.<\/p>\n Spending that time moving our bodies has an even bigger benefit, but you can also feel better by simply appreciating the natural beauty around you. “Watching the waves or leaves rustling or looking at a pretty view gives you a chance to decompress and have less rumination,” Goldenberg says.<\/p>\n 8) Volunteering Photo credit: FangXiaNuo – Getty Images<\/p>\n\n
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