The Cure for Burnout

1. Modern Burnout: Exhaustion, Stress, and Misalignment

That’s why I define burnout as a state of exhaustion, stress, and misalignment (with the direction your life is heading in) for an extended period of time.

Beyond simple tiredness. Burnout isn't just feeling overworked; it's a deeper state of exhaustion, stress, and a sense of misalignment with your life's direction. It's the accumulation of small compromises on your quality of life, leading to unhappiness and depletion. This misalignment piece is significant because you can live a very traditionally successful life that does absolutely nothing to fulfill you and, as a result, find yourself displaying signs of burnout.

The thousand paper cuts. Burnout isn't usually caused by one major event, but by the accumulation of small, persistent stressors. These can include:

• Spending every morning in a stressed rush
• "Catching up on work" late at night and over the weekend
• Feeling guilty for being too tired after work to start that project you’ve been meaning to do
• Isolating yourself socially because you are always drained

Health consequences. Ignoring burnout has serious physical and mental health repercussions. It's linked to sleep disorders, depression, musculoskeletal pain, cardiovascular disease, diabetes, and a weakened immune system. Prioritizing work over well-being may seem advantageous in the short term, but it ultimately leads to decreased productivity, engagement, and overall satisfaction.

2. Three Faces of Burnout: Volume, Social, and Boredom

You can suffer from more than one type of burnout at a time—about 50 percent of my clients struggle with a combination of burnout by volume and social burnout—and you can recover from one while still grappling with the other.

Beyond overwork. Burnout isn't a one-size-fits-all experience. It manifests in three primary forms, each with its own unique stressors and solutions. Recognizing these types allows for a more targeted approach to recovery.

The three types:

• Burnout by Volume: Feeling overwhelmed by an unmanageable workload.
• Social Burnout: Depletion of energy due to excessive demands from other people.
• Burnout by Boredom: Lack of inspiration and engagement, leading to a sense of meaninglessness.

Personalized approach. Understanding which type(s) of burnout you're experiencing is crucial for developing effective coping strategies. While some tools can be adapted for any kind of burnout, a personalized approach is the most effective one.

3. Mindset Matters: Managing Your Internal Experience

If the person strapped to your hip (that is, your mindset) is a bully who is hard on you every time you make a mistake, then that is going to influence how you approach various challenges in your life.

Internal vs. external. Burnout isn't just about external factors like workload; it's also about how you manage your internal experience – your thoughts, feelings, and self-talk. A negative mindset can sabotage even the most well-intentioned efforts to improve your situation.

The three burnout mindsets:

• High-Achieving Mindset: Worth is tied to accomplishments, leading to overwork and dissatisfaction.
• People-Pleasing Mindset: Difficulty setting boundaries, resulting in social burnout.
• Self-Victimizing Mindset: Feeling helpless and skeptical about finding long-term satisfaction.

Rewiring your brain. The good news is that your mindset isn't fixed. Through conscious effort and practice, you can rewire your thoughts, beliefs, and behaviors to create a more supportive and optimistic internal environment.

4. Personal Care: Beyond Bubble Baths

We’re conditioned to continue answering emails, complete chores around the house, and do what others ask of us, even when our bodies tell us we’re tired.

More than just treats. Personal care isn't about occasional indulgences; it's about consistently meeting your fundamental needs to maintain well-being. It's a proactive approach to preventing burnout, not just a reactive measure for coping with it.

The Personal Care Pyramid:

• Nonnegotiables: Daily essentials for functioning at your best (e.g., sleep, coffee, movement).
• Three-Dimensional Personal Care: Balancing maintenance (chores), rest (relaxation), and refill (fulfilling activities).
• Lifestyle Design: Intentionally shaping your life in five key areas: business, personal, health, social, and lifestyle.

Fighting for your time. In today's busy world, personal care requires conscious effort and intention. It's about prioritizing your well-being, even when it feels inconvenient or selfish.

5. Time Management: Prioritize, Condition, Execute

Time management determines your day-to-day experience, not only in your work life but for your mental health as well.

Beyond efficiency. Time management isn't just about cramming more tasks into your day; it's about creating a sense of control and balance. Effective time management reduces stress, improves productivity, and protects your downtime.

The three key skills:

• Prioritization: Identifying and focusing on the most important tasks.
• Condition Management: Creating an environment that supports your focus and productivity.
• Execution: Implementing strategies to overcome procrastination and get things done.

Prioritization tools:

• The Eisenhower Matrix: Categorizing tasks by urgency and importance.
• Time Blocking: Scheduling specific blocks of time for different activities.
• Good Old-Fashioned Lists: Breaking down tasks into manageable categories.

6. Boundaries: Protecting Your Limited Resources

Our world has no limits on what it will demand of you, so you must have limits on what you will give.

Limits are essential. Boundaries are the limits you set to protect your time, energy, and well-being. They're not about being difficult; they're about recognizing your finite resources and using them wisely.

The two parts of setting boundaries:

• Knowing, expressing, and holding your limits.
• Managing the experience, emotions, and perceptions of those involved.

Boundary tool kit:

• Creating Space: Taking time to consider requests before committing.
• Using "I" Statements: Focusing on your needs and feelings.
• Stating the Obvious: Clearly communicating expectations.
• Setting Expectations and Reaching Consensus: Ensuring everyone is on the same page.

7. Stress Management: Releasing the Pressure Valve

We are ready to work for a living rather than live to work.

Inevitable stress. Stress is a natural part of life, but prolonged stress leads to burnout. Effective stress management involves both preventing and responding to stressors.

The three kinds of stress:

• In the moment: A stressor that needs an immediate response.
• Short-term: A stressor with an end in sight.
• Long-term: A stressor without an end in sight.

Stress management tools:

• Identifying your stress style (fight, flight, freeze, mediate, connect).
• Recognizing your stress tells (physical and emotional indicators).
• Proactive stress management (building resilience).
• In-the-moment stress management (using stress "band-aids").

8. When to Walk Away: Recognizing the Breaking Point

Would any amount of change make this job bearable for you?

Knowing when enough is enough. Sometimes, despite your best efforts, a situation simply isn't salvageable. Recognizing when it's time to walk away is crucial for protecting your long-term well-being.

Signs it's time to leave:

• Constant anxiety and sleeplessness
• A sense that you're losing yourself
• A lack of support from leadership
• A realization that no amount of change will make the job bearable

Creating an exit timeline:

• Accept that you want to quit.
• Plan your departure.
• Research new opportunities.
• Take action.

9. Road Map to a Balanced Life: Four Steps to Freedom

Everyone deserves to live a life they enjoy waking up to.

Putting it all together. Creating a balanced life requires a holistic approach that integrates all five pillars of burnout management. This road map provides a step-by-step guide for taking action and reclaiming control.

The Four Steps to Freedom:

1. Track how you spend your time.
2. Review what you have recorded as though you're a stranger.
3. Make a note of what you're already doing well and anything you might like to try doing differently.
4. Write down what changes you'd like to make and how you can make them.

Burnout Jenga. Remember that burnout management is an ongoing process, not a one-time fix. Continuously assess your situation and adjust your strategies as needed.

Last updated: February 28, 2025