Burnout: How to Recognize, Avoid, and Overcome It

A client recently asked me, “How can I advance in my career while avoiding burnout? And, if burnout does hit, what can I do about it?”

This client, let’s call him Tony, is a high-performing executive in the financial services industry. Like many of us, Tony is ambitious. He wants to climb the organizational ladder, take on greater responsibilities, and make a bigger impact. But Tony also notices something troubling:

“When I look at the people above me, so many seem overwhelmed and burned out. I want to grow in my role, but not if it means losing my optimism and energy. How do I avoid that?”

Tony’s concern is valid. Work can and should enhance our lives—not drain us. While challenges are part of growth, too much pressure can lead us down the path to burnout.

As Tony shared with me, “When I look at the people above me in the org, so many (not everyone) seem overwhelmed, worn out by their jobs, burned out. I want to move up but not if it means being burned out by my job. I want to enjoy my work. It can be hard sometimes, which is OK, but I don’t want it to take away my optimistic attitude or drain my tank all the time.”

What Is Burnout—and What Isn’t It?

Burnout is more than just feeling stressed or fatigued after a busy period. It’s a state of chronic exhaustion—physically, mentally, and emotionally. Burnout manifests as heightened cynicism about work, a sense of detachment, and feelings of ineffectiveness.

Think of it as death by a thousand cuts: the accumulation of too many tasks, expectations, and pressures from multiple directions. And while it’s common, it’s anything but trivial.

In 2020, Gallup reported that 76% of employees experienced burnout at least occasionally.
By 2021, 52% of employees reported burnout (up from 43% pre-pandemic), according to Indeed.
Burnout costs us more than just productivity—it impacts health and leads to disengagement. Employees suffering from burnout are 63% more likely to take sick days and 23% more likely to visit the ER (Gallup, 2020).

Managers aren’t immune either. Burnout drives leadership turnover, with exhausted managers 80% more likely to leave their roles.

Six Ideas to Prevent Burnout

While burnout doesn’t have a one-size-fits-all solution, there are practical strategies to stay ahead of it. Here are six ideas, all within your control, that can help:

Set Clear Expectations Before diving into a new project, ask critical questions. What does success look like? What resources are available? What risks or roadblocks might arise? Being realistic from the outset allows you to approach challenges with clarity and confidence.
Define Your Boundaries The higher you climb, the greater the demands on your time. It’s tempting to say yes to everything, but doing so can erode your personal time and well-being. Be intentional about where you draw the line—whether it’s shutting the laptop after dinner or unplugging during vacations. Boundaries protect your energy and focus. And boundaries allow you to show up as your best self.
Focus on Purpose Work that aligns with your values and sense of purpose is more fulfilling. Consider the big WHY of your work. Reflect on how your role contributes to something bigger, whether it’s supporting a team, solving problems, or driving positive change in the world.
Work in Your Strengths When you spend the majority of your time doing what you’re naturally good at—your “zone of genius”—you tend to be more resilient and fulfilled. Working in your strengths means doing work that you’re naturally good at that brings you energy. Strengths-based work energizes us and helps us move beyond setbacks.
Celebrate the Wins It’s easy to gloss over milestones when you’re busy, but recognizing achievements—big or small—is key to sustaining motivation. Track your progress, reflect on how far you’ve come, and celebrate moments of growth.
Practice Self-Compassion Many of us were raised with impossibly high standards: be the best at your job, never make mistakes, always be kind. When you fall short, give yourself grace. You’re doing the best you can. Take time for rest and reflection, and allow yourself to grow from setbacks.

What If You’re Already Burned Out?

If you find yourself with a case of the Burnouts, it’s important to know that you’re not alone—and you can recover. Here are some steps:

Acknowledge Your Feelings: Recognize that burnout is likely temporary and doesn’t define your future.
Prioritize Self-Care: Make small but significant changes to your routine that center your well-being. Even 15 minutes of mindfulness or physical activity can help.
Reframe Your Mindset: Shift your perspective. Failure isn’t the end—it’s a chance to learn and grow. Tell yourself, “I’m building resilience” instead of “I’ll never succeed.”
Identify the Source: What’s driving your feelings? Acknowledge, put words to, the feelings you’re having. Is it misaligned values, unrealistic demands, or something else? Clarity is the first step toward change.
Seek Support: Talk to a trusted friend, coach, or therapist. Burnout thrives in isolation, so reach out to someone who can help you regain perspective.When we express ourselves, we might find a release which can be really helpful in the moment. I hear from so many people that say, “Wow, it was just great to be able to say that out loud.”

Help Prevent Burnout in Others

Finally, consider this: You can be a force for good in your workplace. Gallup research shows that employees who feel their employer genuinely cares about their well-being are three times more engaged and 71% less likely to report burnout. Sometimes, simply listening and showing empathy can make a world of difference—not just for others, but for yourself as well. So check in on people, take a few minutes to listen, let them know how important they are.

Burnout is real, but it doesn’t have to be a career inevitability. By staying aligned with your strengths, setting boundaries, and embracing self-care, you can avoid problems and bounce back more quickly. The airlines are right, put your own oxygen mask on first.