Understanding Burnout: What It Is and How to Overcome It

Burnout isn't simply feeling tired after a long week—it's a much deeper condition that affects your brain and body on multiple levels. Let me explain what burnout is, why it happens, and how you can prevent it.

What Is Burnout, Actually?

The World Health Organization recognizes burnout as an occupational phenomenon with three distinct components:

Why Our Understanding of Productivity Makes Burnout Worse

Many of us operate under a fundamental misconception about productivity. We tend to believe that working longer hours directly translates to greater accomplishment. However, human cognitive science tells us otherwise.

Our brains are designed to work in cycles, not continuously. Research in neuroscience shows that after about 90-120 minutes of focused work, our attention naturally wanes and needs a period of recovery. Ignoring these natural cycles by working straight through leads to diminishing returns—you might be at your desk for 12 hours, but the quality of work you produce in the later hours is significantly reduced.

True productivity comes from strategic work rather than simply more work. This means:

How to Recognize Burnout Before It's Severe

The challenge with burnout is that it often creeps up gradually. Your body and mind will try to alert you long before you reach complete exhaustion. Here are some early warning signals to watch for:

The earlier you recognize these signs, the easier it is to reverse the pattern.

The PIE Method: A Practical Approach to Prevent Burnout

The PIE Method, developed by Dr. Ana Milikian, provides a simple framework you can use daily to prevent stress from accumulating into burnout:

Pause: This means creating a brief gap between a stressful trigger and your response. For example, when you receive a concerning email, take 60 seconds to breathe before replying. This pause activates your prefrontal cortex (the rational thinking part of your brain) rather than letting your amygdala (emotional centre) drive your reaction.

Increase Awareness: This step involves paying attention to how stress manifests in your body and mind. You might notice tension in your shoulders, racing thoughts, or shallow breathing. By recognizing these patterns, you can address stress before it escalates.

Experiment: Instead of viewing challenges as threats, try seeing them as puzzles to solve. Ask yourself, "What can I learn from this situation?" or "Is there another way to approach this?" This cognitive reframing helps reduce the stress response and opens up new possibilities.

The Power of Breaks & Hobbies

Taking time for personal interests isn’t a luxury—it’s a necessity. Engaging in hobbies and stepping away from work helps replenish mental energy, provide fresh perspectives on challenges, and strengthen work-life balance. Even a short walk, a creative pursuit, or moments of stillness can reset focus and improve overall well-being. Regular breaks prevent mental fatigue and allow for sustainable success.

Breathwork: Regulating Stress at a Neurological Level

Chronic stress places the nervous system in a constant fight-or-flight mode, making it difficult to function optimally. Breathwork is a simple yet powerful way to reset the system. Deep breathing activates the parasympathetic nervous system, which promotes relaxation and counteracts stress responses. It lowers cortisol levels, enhances emotional resilience, and creates a sense of calm. Small but intentional breathing exercises can shift the body out of stress mode and restore balance.

Burnout Isn’t Just an Individual Problem

While personal habits play a role, workplace culture is often a major contributor to burnout. Excessive workloads, lack of autonomy, and misaligned values create an environment where stress becomes chronic. Preventing burnout isn’t just about individual self-care—it requires systemic change. Organizations must prioritize employee well-being by setting realistic expectations, providing flexibility, and fostering a culture that values recovery as much as productivity.

Building a Sustainable Approach to Work

Long-term success depends on the ability to maintain energy and motivation. Prioritizing rest and recovery is essential—just like elite athletes require downtime to perform at their best, professionals need time to recharge. Recognizing early warning signs allows for proactive intervention before burnout escalates. Seeking support, whether through mentorship, coaching, or therapy, is not a weakness but a strategic move toward resilience. Burnout isn’t proof of dedication—it’s a signal for change. Shifting the focus from constant output to sustainable success ensures a fulfilling and balanced professional life.

For more on burnout, tune into the Neuroscience of Coaching podcast episode, where Dr. Melikian and I explore the science of burnout and effective strategies for managing and preventing it. You can find the Neuroscience of Coaching podcast here or wherever you get your podcasts.

Related Articles: