Be honest: Have you been overworking yourself lately? If you're frequently burning the midnight oil without any breaks in sight, you may be teetering beyond the point of just stress and into burnout territory.
Experts in This Article
licensed clinical social worker and founder of Soulful Grace Therapy in New York
psychotherapist and assistant professor at Naropa University in Boulder, Colorado
"Burnout is a physical, mental, and emotional experience that often happens when we have chronic stress that hasn't ever let up," says Shani Gardner, LCSW, a licensed clinical social worker and founder of Soulful Grace Therapy. "Eventually, if that never lets up, your brain and nervous system are kind of like, 'what's the point?'" she adds.
We all make decisions and cope with hardships differently, which can make it difficult to figure out what to do once you realize you need help reversing burnout. But what if you could use your personality type, dictated by the Myers-Briggs personality test, to help figure out how to better take care of yourself?
It's important to note that not all psychologists and mental health experts are sold on the concept of Myers-Briggs. But some argue getting to know yourself and utilizing that knowledge to tailor a recovery plan to your interests is worth a shot.
"I think using tests like Myers-Briggs is really helpful, because you get more insight into the things that you might gravitate toward," Gardner says. "All of it is exploratory, and I encourage everyone to be curious (and ask) 'what works for me and why?'" she adds.
Without further ado, here's how to tell whether you are burnt out, plus what your personality type has to say about how you can recover and feel like yourself again.
How to tell if you're burnt out
Recognizing burnout can be tricky because it looks so similar to other issues, such as depression or plain exhaustion. But the symptoms of burnout will often include fatigue, insomnia (i.e., the inability to fall asleep at night), forgetfulness or brain fog, anxiety, anger, loss of appetite, or even physical symptoms like headaches and frequently catching colds.
While some of these symptoms overlap with those of mental health conditions like anxiety and depression, Gardner points out that burnout is usually caused by a more specific life situation, like a busy season at work or being a caretaker for a sick or older family member, rather than a specific mental health condition (though anxious and depressive symptoms can be spurred by life circumstances, too.)
Both burnout and depressive symptoms, for example, can be managed with things like talk therapy or other stress-reduction techniques. However, the latter sometimes requires a higher level of care if it goes beyond situational burnout (i.e., you've been feeling depressive symptoms for longer than two weeks, or your low mood, fatigue, and lack of motivation are interfering with your daily life).
To help you figure out whether you are experiencing burnout or another mental health condition, "do a bit of an audit of what's happening," says Gardner, including asking yourself: "Where do [these feelings] come from and why?" Once you have a better grasp on what is going on situationally, you can begin to make some changes—which may involve seeking support from loved ones and a mental health professional.
Another point to keep in mind: Because burnout is often situational, you may feel better once the stressful circumstance (such as a toxic workplace or partnership) is out of your life. Or, you might begin to feel better after a long period of deep rest and other lifestyle changes, which can look different for everyone.
So, what does personality type have to do with burnout?
Before we get into how burnout and personality type are connected, let's go over what personality types even are. While there are many different types of personality tests out there, for the purposes of this article, we'll be focusing on the Myers-Briggs personality test, which was developed by mother-daughter duo Isabel Briggs Myers and Katharine Briggs in 1942. The test, which builds upon the work of psychoanalyst Carl Jung, had gone through multiple iterations since its start and is still widely used today to help categorize personalities and behavior.
The premise goes like this: There are 16 total types a person could fall under, depending on their preferences in four different categories: how you get energy, how you process information, how you make decisions, and how you plan. Pull all four together and you've got your personality type. Here's a bit more breakdown of each category:
- How you get you're energy: If it's from spending time with other people, you're an extrovert (E), but if it's from reflecting on your own, you're an introvert (I).
- How you process information: This could either be sensing (S), which focuses on more concrete and tangible facts, or intuition (N), which looks at possible patterns and the bigger picture.
- How you make decisions: If you prefer logic and facts, you fall under the thinking (T) umbrella, but if you consider the emotions of yourself and others, you fall under feeling (F).
- How you plan: Those in the judging (J) camp are organized and value structure, while perceiving (P) focuses more on improvising and being flexible.
Ultimately, the way you move through life, depending on your personality, can inform the best lifestyle changes and practices to implement to help you overcome burnout. For example, introverts may need more time alone, while extroverts will need to spend ample time with their social circles.
Curious to know your type? You can take the Myers-Briggs personality test online for free at 16 Personalities or the official Myers-Briggs Type Indicator quiz.
The best ways to recover from burnout based on your personality
Both Gardner and Anna Dinallo, PhD, a psychotherapist and assistant professor at Naropa University in Boulder, Colorado, argue that any of the following tips can be helpful, regardless of your personality type. But when it comes to recovering from burnout, it can be overwhelming trying to figure out where to start, so consider your Myers-Briggs type a starting point.
Scroll to find your personality type and how it informs your ideal burnout recovery plan, according to mental health experts.
If you're an INTP, try journaling.
(Introvert, intuition, thinking, and perceiving)
INTPs are big thinkers—sometimes too much so. But research has found that writing your thoughts out in a journal can not only slow your racing mind but also help with memory, focus, and fine motor skills, which are all great for your brain.1 And since your hand moves slower than your mind, journaling forces you to slow down and process one thought at a time, which is crucial for burnout recovery.
"I am a proponent of writing things down and having that external process," Gardner says. "If you don't want to speak to anyone, maybe you're processing by journaling, because that is a solo activity," she adds.
If you're an ENTJ, give yourself grace.
(Extrovert, intuition, thinking, and judging)
ENTJs are confident and ambitious, but sometimes their impatience or difficulty handling certain emotions can get in the way of successfully working through burnout. In this case, Gardner recommends working on reframing your mindset to become more patient with yourself. This can be done on your own or with the help of a mental health professional.
"If you're a perfectionist, you're someone who has very high standards for yourself, very little flexibility that you give yourself, and very little grace," Gardner adds. "That's an internal thing that was contributing to the burnout, and so you want to figure out how to maybe change your mindset," she says.
If you're an ESFJ, set some boundaries.
(Extrovert, sensing, feeling, and judging)
As an ESFJ, you love to connect with others and often feel a strong sense of responsibility for taking care of those around you. But the need to spend time with everyone and take care of every problem can get overwhelming. If you can't say "no" to the many things on your plate, try figuring out ways to make to-do list items easier for yourself. (FWIW, asking for help and setting boundaries are great practices to include while in burnout recovery.)
"Let's say you have to do seven hours of meetings at work," Dinallo says. "Is it possible to take one of those meetings as a phone call and go for a walk or be outside?" Reworking tasks to lighten the mental load can be helpful when overcoming burnout.
If you're an ISTP, lean on your support system.
(Introvert, sensing, thinking, and perceiving)
As an ISTP, you are great at being independent and self-reliant. But remember you don't always have to go at everything alone, especially when overwhelmed. Instead, "lean on your support system," Gardner recommends. "If you have friends, family, or if you're partnered, just let them know that you're having a really hard time and allow that person to support you," she adds. Relying on those you trust not only validates your experience, but also helps you process through your emotions.
If you're an ENFJ, try delegating tasks.
(Extrovert, intuition, feeling, and judging)
ENFJs make for great leaders. But sometimes, you can take on too much in an attempt to fix everything, which is where delegating can be your best friend. "Maybe that looks like less responsibilities around the house temporarily, or delegating something some other people should do," Gardner says. "The people in your life can actually help you," she adds.
Delegating doesn't have to be a big ordeal. It can look as simple as asking your partner or roommate for help with house chores, or reaching out to a coworker for help meeting a deadline. No matter what you choose, delegating can be extremely helpful when overcoming burnout.
If you're an ESTP, regulate your nervous system.
(Extrovert, sensing, thinking, and perceiving)
ESTPs are full of energy and love to push their limits. While that can make you a great innovator, it can also make you impatient and unable to see the bigger picture. Working to regulate their nervous system is a helpful tool, Gardner recommends.
"Deep breathing is a really great way to communicate to your brain that you're not in survival mode, you're okay," she adds. "Doing deep breathing practices throughout the day, especially if you notice that you're either really heightened or really low, just connecting to the breath," can be so beneficial, Gardner says.
If you're an ESFP, get in some movement.
(Extrovert, sensing, feeling, and perceiving)
ESFPs are the life of the party—so channel that skill with something physical to help you get out stressful energy and return to center during stressful moments. "Bring some movement back to your body, and bring some energy in," Gardner says. "If you need some energy, try going for a walk, dancing, things that bring some movement to the body. And grounding yoga if you need help slowing down," she adds.
If you're an ESTJ, reclaim your non-work time.
(Extrovert, sensing, thinking, and judging)
ESTJs work hard and love structure. To help you relax, it may be helpful to focus on reclaiming your time by setting distinct work and non-work hours. "At the end of the day, make sure your laptop is closed at 6 p.m. (or whatever time you're supposed to finish up a workday), and be really protective of the time that is carved out for you," Gardner says.
"Maybe that also means no work on the weekend. You have to be really strict with yourself and say, 'Here's where I have to draw the line and how I'm going to reclaim my time,'" Gardner adds. Having a strong work-life balance is important for preventing burnout, too.
If you're an ISTJ, challenge negative thoughts.
(Introvert, sensing, thinking, and judging)
ISTJs tend to be direct and live "by the book." While this makes you disciplined and effective at your job, it can also lead to burnout if you believe you're the only one who can get it done well. But research (which ISTJs love, BTW) shows that noticing and challenging these types of thoughts, especially negative ones, can help you better manage stress and life situations.2
Dinallo says challenging negative thoughts can be tricky, especially if they are attached to strong emotions like sadness and anger. "But it's important to focus on the silver linings, because thoughts create our reality," she adds. "The language we use in our minds creates a tone of what we experience around us," she adds.
If you're an ISFJ, confide in a friend.
(Introvert, sensing, feeling, and judging)
As an ISFJ, you love helping others, but that may come at the expense of paying attention to your own needs and feelings. Because of this, you may find it helpful to confide in one trusted friend or loved one about the needs you're suppressing. Gardner says all it takes is choosing one person to be vulnerable with; you don't have to share with everyone in your social circle (unless, of course, you want to!).
If you're an INFJ, give yourself grace.
(Introvert, intuition, feeling, and judging)
As an INFJ, you are so thoughtful, but you often forget to be as compassionate to yourself as you are to others. If this is you, Gardner recommends being gentle with your burnt-out mind and working on the way you talk to yourself. This practice is also known as silencing your inner critic.
"Please give yourself some grace here," Gardner says. "There's a lot that we're all carrying, especially now, and so being able to take care of yourself with intention and with grace is always better than being hard on yourself," she adds. This could look like giving yourself more time to rest throughout the week, making comforting meals, or forgiving yourself for forgetting a to-do list item.
If you're an ENTP, process feelings out loud.
(Extrovert, intuition, thinking, and perceiving)
As an ENTP, you might consider yourself a "certified yapper," meaning you often think out loud. This could set you up well for processing your burnout with the people around you. Because you're an extrovert, you "might have to outwardly process with everyone that you love and care about," Gardner says.
This could look like hosting a group of friends for dinner once a month to chat about life, or putting together a fitness group so you can all decompress with a workout after a long day. Socialization is crucial to overcoming burnout for this personality type, so lean into it.
If you're an ISFP, tap into your creativity.
(Introvert, sensing, feeling, and perceiving)
ISFPs love getting creative. So why not lean into your strengths when you're experiencing burnout? Research has shown benefits for multiple creative outlets, from dancing being good for improving mood and cognitive function to painting helping to decrease stress.3,4
"Creativity is such a gift, and I think if you're the kind of person that processes via creative form, pick the one that really allows you to move through the tough stuff," Gardner says. "Those activities allow for you to be in the present and to feel grounded in the moment," she adds.
If you're an INTJ, try out some journal prompts.
(Introvert, intuition, thinking, and judging)
Paying attention to emotions can be difficult for the more analytical INTJs. So turn your emotions into a project you can analyze with the help of journal prompts, Gardner recommends. You can find prompts online, purchase a journal with built-in prompts, or even ask ChatGPT for a couple of prompts to help you process through a particular issue.
"For someone who is a little bit more on the analytical side, I think having journal prompts can be helpful. Then your thoughts are in order," Gardner adds.
If you're an ENFP, give yourself mini to-do lists.
(Extrovert, intuition, feeling, and perceiving)
As an ENFP, you love exploring new ideas and experiences, but sometimes, you can forget to take care of the vital everyday tasks. Enter: the humble to-do list, which can help your enthusiastic self remember the little things—and feel good about getting them done. "We all love that little boost when we check things off the to-do list," Gardner says. "So it's kind of incentivizing yourself with more self-care," she adds.
To-do lists don't have to be filled with boring stuff, either, BTW. You can add "doing a face mask," "practicing yoga," or "playing with your dog" to the list. Checking it off will feel just as satisfying!
If you're an INFP, spend more time in nature.
(Introvert, intuition, feeling, and perceiving)
INFPs are dreamers to the core. While that's a wonderful trait to have, it can also sometimes leave you feeling unfocused or disappointed when things fall short of expectations. Dinallo's solution? Spend more time in nature. Research has shown that time outdoors lowers stress and anxiety levels and can improve cognitive function.5
"It's really beautiful to look at nature as a teacher," Dinallo says. "Go into nature and notice how you are. Is your mind really full? Can you be rooted like a tree so that even if there's a storm, it doesn't fall down because it's rooted?" they add. Spending time in the great outdoors can nurture your mind and body while overcoming burnout.
The bottom line
Experiencing burnout is never fun. But mental health experts say there is a way to overcome it, and the lessons you learn along the way can help you better understand yourself. "When healing from burnout, you're just going to have to do a bit of an overhaul of your life to have that recovery experience as a whole," Gardner says.
If you're currently burnt out in life, try asking yourself: What do you like and not like about your situation right now? What do you really want for yourself, and how can you play into your personality type strengths to get there?
And if you're unsure whether you're dealing with burnout or another mental health condition like anxiety or depression, there's no shame in reaching out to a mental health professional for more support. They can offer tools to work through your emotions and symptoms, and get you on the path to feeling better.
If you or someone you know is struggling with mental health, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or go to FindTreatment.gov for resources and treatment options. If you’re having thoughts of harming yourself or others, call or text 988 for the Suicide & Crisis Lifeline.
- Marano, Giuseppe et al. “The Neuroscience Behind Writing: Handwriting vs. Typing-Who Wins the Battle?.” Life (Basel, Switzerland) vol. 15,3 345. 22 Feb. 2025, doi:10.3390/life15030345 ↩︎
- Eagleson, Claire et al. “The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder.” Behaviour research and therapy vol. 78 (2016): 13-8. doi:10.1016/j.brat.2015.12.017 ↩︎
- Fong Yan, Alycia et al. “The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-analysis.” Sports medicine (Auckland, N.Z.) vol. 54,5 (2024): 1179-1205. doi:10.1007/s40279-023-01990-2 ↩︎
- Liu, Chen et al. “Assessing the stress-relief impact of an art-based intervention inspired by the broaden-and-build theory in college students.” Frontiers in psychology vol. 15 1324415. 31 Jan. 2024, doi:10.3389/fpsyg.2024.1324415 ↩︎
- Kondo, Michelle C et al. “Does spending time outdoors reduce stress? A review of real-time stress response to outdoor environments.” Health & place vol. 51 (2018): 136-150. doi:10.1016/j.healthplace.2018.03.001 ↩︎
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