What is Burnout?
Burnout is becoming an increasingly pervasive phenomenon in workplaces around the world across industries and has impacted employees on all levels of well-being: mental, emotional, and physical levels.
It is a process that develops over time as a result of prolonged stress. Burnout usually result in exhaustion and an increased sense of disengagement. If left unaddressed, it can adversely affect not just individual performance but also team morale, productivity, and workplace culture. While burnout may be viewed as an undesirable individual state at a moment in time, organizations need to recognize the more serious issue that our work environment often has heightened demands or expectations and blurred lines between work and life. Addressing burnout is no longer something that organizations can choose to do; it should be seen as the best course of action to develop resilient and successful organizations.
How do I deal with Burnout?
Burnout should be
Seen as a Message, not a Deficiency
When I’m feeling completely spent, overwhelmed and apathetic about my work, I will not force myself to just keep going – I will pause. I consider that burnout is my body and mind asking for care, not proof of my ineffectiveness.
Viewed as Space for Micro-Restorations, as opposed to Catastrophic Resets.
I incorporate micro-moments of recovery into my hourly daily routines. Five minutes of deep breathing, walking, adapting my posture, or simply not looking at a screen can effectively reset my system. I’ll also establish protective routines for my energy by:
Scheduling breaks routinely (at the very least we should try 90 mins)
Student pace in between tasks (walking/stretching)
Mentally disengaging after work (getting off technology and centering)
Simplified and Re-Purpose
In moments of burnout, I find my way back to basics, and leverage tools such as the Eisenhower matrix to differentiate urgency from true importance. I eliminate extraneous tasks that are energy draining, give myself permission (to):
Delete what is not indispensable
Delegate what others can do
Defer what can wait
Communicated and Request Support
Burnout flourishes in silence, therefore, I prefer dialogue and connection over isolation. I approach my manager (or team), honestly, when I need support, expectations, or workload minimized, and when needed I reach out to mentors, trusted colleagues, or mental health experts to recalibrate.
Reconnected with Purpose
When I am recovering from burnout, I reconnect with the why behind my work. I ask myself:
What part of this do I still feel passionate or excited about?
Can I pivot more towards work that reinforces my strengths and values?
What boundaries am I able to implement to protect what is important to me?
Purpose fuels me—it turns exhaustion into intention.
Managed with Energy and not Just TimeÂ
I continually optimize my routines relative to my energy levels, and not solely on the clock! I match my deep work with my peak focus windows, and create space for recovery when my energy wanes. In addition, I intentionally monitor my physical, mental, and emotional energy on a daily basis.
Reset or Reroute
Lastly, when my burnout is becoming chronic, despite my efforts, I will take time to reflect:
Is this environment still right for me?
Is it time for me to step back accordingly—or step in a new direction?
I honor the need to transition, whether a role change, sabbatical, or career pivot.
My Core Belief:
In conclusion, I am not defined by the burnout—I am defined by how I respond to it. I choose healing, clarity, and alignment over hustle for the sake of it. I design systems and routines that sustain me, not drain me.
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https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout