How to Recover After Unprofessional Behavior

You need to deal with what you can actually control, and forget about what you cannot. If you are feeling overwhelmed and burnt out, look at what you are putting into the equation:

• Do you arrive on time, and leave on time? I'm assuming you're in the US - do you stop working at 8 hrs, or keep going?
• Do you take work home?
• Do you have vices (excessive), including drinking, drugs, gambling, overspending, overeating, etc.?
• Are you sitting on way too much PTO, and keep telling yourself that it's not the right time to take a vacation?
• Is your home tidy? Are you able to prepare healthy meals, and get at least eight hours of sleep each night? These factors all contribute to your sense of well-being.
• Do you take days off to support your mental health, and not just when you are "sick"?
• Do you have a good support system OUTSIDE of work, or are you willing to build one?
• Do you have a gym membership that you actually use?
• If you are religious (and it's okay if you aren't), are you consistent in your faith?

These are things that you CAN control. If you encountered anything on the list and felt a pang of fear, i.e. "I can't do that -- what if I lose my job?" then it's the fear that is stressing you out. If you feel compelled to achieve based on fear, burnout is a guaranteed result. Consider involvement of a therapist to help find a better balance.

As for the comment at work, LET IT GO. You can't change the past. You can only change what you do from here on out.

Is there a way I can recover from this professionally[?]

The best way to recover from this is just to leave it in the past. Don't mention it, and work on making sure you don't repeat the behavior. Other people are generally thinking about you far less than you think about yourself, so if it has not already been forgotten it will be quickly.

Is there a way I can make wiser choices[?]

It sounds like you have developed some feelings of being slighted, allowed them to fester and grow without dealing with them, and then expressed them in emotional outbursts. As long as you don't have a habit of disparaging or gossiping about your coworkers, I think the only thing you have to change is addressing your feelings sooner.

If you had taken time to really think about the dynamic that upset you, you could have let some of that frustration out in private, and then been much calmer when talking to your manager and avoided venting to your coworker entirely. Or maybe even identified a good reason for why that dynamic exists, and started to take action to address it.

Is there a way I can manage my burnout better?

Without more details about what's causing your burnout, we cannot really help you there. But there are no shortage of online resources and even prior questions on this site about this very topic, and I highly recommend you go do some research into it yourself.

Normally I think it's rude to suggest to someone that they go to therapy, and I would be hesitant to do so. However, for the specific problem of "oversharing feelings of burnout at work", I think having a therapist could help, because it would give you someone to confide in and talk things over with, even if you're not comfortable doing that with friends outside work. If therapy is something that sounds at all appealing to you, I would seriously consider it. (Otherwise, I second the suggestions that you resolve to vent stuff like this to friends outside of work in the future, so you're not tempted to vent at work without thinking it through first. Sometimes it will still make sense to raise things like this at work, but doing so as an emotional outburst will almost never help anything.)

There's a lot of good advice here, but I think you should also consider chatting to your manager again (as long as you feel safe to do so).

You've gone to them initially to talk obliquely about your behaviour/perception by others, but possibly without really getting to the core of the problem, i.e. you feel stressed and burnt out.

If your management is reasonable, then they should recognize that you being overworked is not in any way helpful, either for you or for them. Burnt out people make more mistakes and in many jurisdictions, the management have a duty of care to take steps to manage your stress levels/workload.

Also, if your management are actually human, they're not going to want you to feel like this either :)

While there is a lot that you can do in order to manage your own time and reduce stress, if the workload is too high, then that is something your management can/should address.

You may also find when you talk to them that there isn't an expectation to work longer hours to get the work done - they may well prefer an honest assessment of the situation, e.g. I can do this new task, but it will mean that task B now won't get done until Friday rather than just working all hours to get everything done.