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📚 Read Time: 12 Minutes
Burnout doesn’t announce itself with a sudden crash. It sneaks in slowly disguised as exhaustion, lack of motivation, irritability, and a growing sense of detachment. At first, you tell yourself you’re just tired, that you need a weekend off. But soon, no amount of sleep seems to be enough. The things you once cared about feel meaningless. Work becomes a burden. Your body aches in ways you can’t explain. You’re not just tired, you’re burned out.
Burnout is one of the most misunderstood struggles of modern life. It’s not just about working too much or feeling stressed; it’s a complete depletion of mental, emotional, and physical reserves. It affects corporate professionals, parents, athletes, anyone who pushes themselves without adequate recovery.
The numbers tell the story:
📊 76% of employees experience burnout at least sometimes, and 28% feel burned out very often or always (Gallup, 2024).
📊 57% of parents report burnout from the relentless demands of raising children (APA, 2023).
📊 Among college athletes, 25% report frequent mental exhaustion, and 30% of youth athletes struggle with overtraining-related burnout (NCAA, 2022).
📊 Healthcare professionals have one of the highest burnout rates, with 50% of physicians experiencing clinical burnout (National Academy of Medicine, 2019).
Burnout doesn’t just rob you of motivation, it changes your brain and body. The longer it goes untreated, the harder it is to recover. Today, we’re breaking down what burnout really is, how it impacts your brain and body, how it differs from simple fatigue, and the most effective strategies, especially physical ones, to fight back. |
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What Is Burnout? A Breakdown of Mental and Physical Exhaustion
The World Health Organization defines burnout as “a syndrome resulting from chronic workplace stress that has not been successfully managed” (WHO, 2019). It has three core symptoms:
Extreme Exhaustion – Feeling completely drained no matter how much you rest.
Cynicism & Detachment – Growing negativity, irritability, and emotional withdrawal.
Reduced Performance – Struggling to focus, complete tasks, or feel a sense of accomplishment.
But burnout isn’t just about work. It can happen to parents, caregivers, athletes, students, and anyone under prolonged stress. It’s not about being lazy or unmotivated, it’s about your brain and body shutting down from chronic stress.
The worst part? Burnout doesn’t resolve with just a vacation or a few days off. It requires real change.
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| Michael’s Perspective: Burnout in Two Forms – Overcommitment and Inaction
Burnout for me has often shown itself in two distinct ways.
One is the obvious kind, pushing myself too hard, mentally and physically, to the point where I no longer want to do the thing I once loved. The other is more subtle and insidious, burnout from inaction. The paralysis of overthinking, dwelling on missed opportunities, and letting regret accumulate like a weight I couldn’t shake.
I’ve spoken before about how overthinking has been the newsletter topic that resonated with me the most. That same tendency to analyze, to dwell, to be stuck in my own head created its own form of burnout, one where I wasn’t even actively doing anything, yet I still felt exhausted by it.
Looking back, my journey with running has encapsulated both these types of burnout in a way that feels almost poetic.
In high school, I was all in on running. It was my world. The only thing I wanted to do. The only thing I thought about. But by my freshman year of college, a time when most runners make big improvements, I had completely detached from the sport. The overcommitment had led to burnout, and I walked away from something I once cherished. Instead, I chased other things—socializing, partying, and indulging in things that felt right in the moment but ultimately left me feeling lost.
But that wasn’t the only burnout I experienced. The second kind came in the many years that followed when I wasn’t running at all.
Even after I left the sport, running never fully left me. It would pop up in my thoughts, always lingering in the background. Not as something I was actively doing, but as something I was avoiding. And that created its own kind of burnout, not the exhaustion of overdoing something, but the exhaustion of regret. Thinking about all the missed opportunities, all the potential left unrealized, and sitting in the weight of what could have been.
It’s an odd feeling, isn’t it? To feel burnt out from something you aren’t even doing. But I think many people experience this without realizing it.
Just the other day, I was having a conversation with my fiancée about owning what you do in life, being honest with yourself, and not making excuses. It made me reflect on the way I used to talk about my past with running.
For years, I carried the story of why I stopped running in a way that always left room for excuses. I could tell you about the distractions, the loss of motivation, or the paths I chose instead, but none of that really mattered. The truth is, I made a choice, and for a long time, I struggled to fully own it.
This past weekend at my track meet, I had a conversation with a competitor about my background and the many years I had taken off. In the past, I would have explained it away, given reasons for why 18-year-old Michael walked away from something he loved. But instead, I simply said,
"I made that decision, and I’m perfectly okay with it because it brought me to where I am today."
That mindset shift has changed everything for me.
And later that day, after 14 years away from indoor track, I stepped back onto the starting line to race the 800 meters, the event I had been best at in high school. My goal was simple, have fun, as I’ve been doing in this running journey of mine. But this time, there was a little more expectation on myself because I was in a high-performance race.
I ended up running 1:54, over two seconds faster than I had as a high schooler, 35 pounds heavier and with a very different approach to the sport. I nearly won the race, finishing just behind a great competitor. And the best part? I enjoyed every minute of it.
So what’s my takeaway?
Burnout, whether from overcommitment or inaction, is something I’ve faced before. But this time, I’m approaching competitive running with balance.
I won’t overcommit to the point where I lose my love for it again.
I won’t dwell on what could have been.
I’ll simply enjoy the process.
Enjoy the community of people who share this passion.
And enjoy the fact that I get to write about it for the fine folks reading this.
That, to me, is the sweet spot, avoiding burnout, embracing the present, and finding joy in the journey.
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| Bernie Perspective: Burnout, Passion, and the Infamous Muffaletta at 5 AM
It’s Saturday morning at 9:20 AM, and though my to-do list looks like it was written by an overambitious robot, my main priority today is getting ready for my band’s gig tonight. That means revisiting a long list of songs we’ve learned over the past few months—because, let’s be real, muscle memory only works if you actually use it. I’ve only been with this band for less than a year, so let’s just say there’s still some fine-tuning required. And because I’m apparently a glutton for self-imposed pressure, I also invited a bunch of my colleagues from the hospital to come out and see the show. I figured a handful might show up. Well, 15 of them decided to take me up on the offer. So, in addition to nailing my setlist, I now have the added challenge of proving that I can actually play music—and not just talk about it. The pressure is on.
After a 50-hour workweek at the hospital, plus every spare minute devoted to building Tiger Resilience, the ideal Saturday would probably involve a little R&R—maybe some meditation, a long walk, or even just some guilt-free lounging. But when you have multiple passions, sometimes rest gets shoved aside for the things that set your soul on fire. For me, music isn’t just a hobby—it’s a way of life. Even though this gig is a get to do rather than a have to do, it still requires preparation and effort.
Now, here’s the kicker: the gig ran from 9 PM to 1 AM, but thanks to daylight savings time, that 1 AM magically turned into 2 AM. To top it off, my post-gig meal at 5 AM consisted of a Muffaletta sandwich—a New Orleans staple I just had to indulge in after Mardi Gras. Because, you know, nothing says good life choices like a processed meat tower at the crack of dawn. Sunday morning and I’m running on 4.5 hours of sleep, physically and mentally drained, and struggling to stay focused—even writing this POV is an uphill battle. And here’s the reality check: there really wasn’t much I could have done differently. Sure, I could have said no to the gig, but where’s the fun in that? Sometimes, pursuing our passions will lead to exhaustion. The real question is—what sacrifices are we willing to make for the things that bring us joy?
For me, the answer is simple: family and music are always worth it. So, how do I recover from burnout while still doing what I love? My game plan for today is all about rest and recalibration. After this post (which, let’s be honest, is taking twice as long to write in my sleep-deprived state), I’m shifting into full relaxation mode—minimal screen time, more zoning out, and maybe some meditation to reset. After my 5 AM Muffaletta escapade, I’m letting my body breathe a little with light fasting and hydration before dinner. No gym today, but I’m mapping out my workouts for the week to make sure I stay on track, easing into tomorrow morning with stretching, meditation, and light activity. Most importantly, I’m prioritizing sleep tonight. No excuses. I might not "catch up" on lost sleep, but I can set myself up for a better Monday.
The truth is, we can’t chase everything we’re passionate about all the time—there are only 24 hours in a day, and despite my best efforts, I haven’t figured out how to add more. The key is balancing the push and pull of passion and recovery. My son, Michael, knows this well—he trains hard for competitive running, knowing it sometimes leads to exhaustion. But in the end, the fulfillment outweighs the fatigue. So maybe that’s the real takeaway: burnout isn’t always a bad thing. It’s often just the cost of doing what we love. The trick is knowing when to push forward and when to hit the reset button. Speaking of which, here’s a shot of my night with some of my hospital crew—at least the smart ones who left before the burnout fully set in. The rest of us? Well, we’re spending our Sunday nursing our fatigue and questioning our life choices. But hey—totally worth it. |
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| The Science of Burnout: How It Wrecks Your Brain and Body
Burnout is more than mental exhaustion—it rewires your brain and body’s stress response.
🧠 Burnout and the Brain:
Shrinks the Prefrontal Cortex (the part responsible for focus and decision-making), making it harder to think clearly.
Over-activates the Amygdala, your brain’s fear center, leading to constant anxiety and irritability.
Disrupts Dopamine and Serotonin, reducing motivation, joy, and emotional regulation (hence why burnout often mimics depression).
🩺 Burnout and the Body:
Cortisol Dysregulation – At first, chronic stress raises cortisol levels (leading to anxiety and high blood pressure). Over time, the system crashes, leaving you feeling sluggish and unable to cope with stress.
Weakened Immune System – Burnout makes you more prone to illness, inflammation, and even long-term diseases.
Chronic Fatigue Syndrome Overlap – Many people with severe burnout develop symptoms similar to chronic fatigue, including muscle pain, brain fog, and extreme exhaustion. |
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| By the Numbers: The Alarming Reality of Burnout
📊 40% of workers say their job is so stressful that it affects their mental health daily. (American Psychological Association, 2023)
📊 Burnout leads to a 63% increase in absenteeism and a 2.6x higher likelihood of quitting a job. (Gallup, 2024)
📊 Employees who work 50+ hours per week are at a 200% higher risk of developing burnout symptoms. (Journal of Occupational Health, 2023)
📊 Athletes experiencing burnout are 50% more likely to suffer overuse injuries and prolonged recovery times. (International Journal of Sports Psychology, 2023)
📊 Burnout-related stress costs businesses over $190 billion annually in healthcare expenses. (Harvard Business Review, 2023) |
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| Burnout vs. Fatigue: What’s the Difference?
Many confuse burnout with just being tired. But while all burnout includes fatigue, not all fatigue is burnout.
🔥 Fatigue = Temporary exhaustion. It resolves with rest (e.g., after a busy week or a long workout).
🔥 Burnout = Chronic exhaustion that doesn’t go away with rest. You feel detached, drained, and unable to recover, even after sleep or time off.
Key signs it’s burnout, not just fatigue:
❌ You take a break, but still feel emotionally drained and unmotivated.
❌ Even things you used to enjoy now feel like a chore.
❌ You feel numb or detached from life, not just tired.
Brain and Body Differences:
Fatigue: Primarily affects physical energy levels. You might feel muscle tiredness or sleepiness, but your mood and motivation remain intact.
Burnout: Impacts both physical and mental states. Beyond physical exhaustion, there’s emotional depletion, cynicism, and a sense of ineffectiveness.
If that sounds like you, you need a recovery strategy, not just more sleep. |
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| How to Fight Burnout: The Power of Physical Recovery
🏋️♂️ Strength Training: Resistance training reduces cortisol and boosts testosterone, helping regulate stress and improve energy. Studies show it reduces burnout symptoms significantly (Journal of Occupational Health, 2017).
🏃♂️ Cardiovascular Exercise: Running, cycling, or even brisk walking helps clear stress hormones, increase endorphins, and reset brain chemistry. Studies show moderate aerobic exercise reduces mental exhaustion and increases resilience.
💤 Sleep Optimization: Burnout destroys sleep quality, but recovery is impossible without deep, restorative sleep.
- Cut screen time 60 minutes before bed to avoid blue light disrupting melatonin.
- Stick to a consistent bedtime to support circadian rhythm recovery.
- Use progressive muscle relaxation before bed to calm the nervous system.
🤝 Social Connection: Burnout thrives in isolation. Reconnecting with friends, family, or a support system helps restore emotional energy.
🛑 Setting Boundaries: If work, parenting, or commitments are burning you out, you must set limits. Recovery isn’t about quitting. It is about prioritizing what matters most. |
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Herbert Freudenberger and the Birth of Burnout
The concept of burnout may seem like a modern phenomenon, but it was first defined in the 1970s by clinical psychologist Herbert Freudenberger. He was among the first mental health professionals to recognize a specific pattern of exhaustion, detachment, and decline in effectiveness among workers and caregivers.
Freudenberger himself experienced severe burnout while working long hours in a free clinic for drug addicts in New York. He noticed that he and many of his colleagues began feeling emotionally drained, detached from their work, and physically exhausted in ways that rest didn’t fix. In 1974, he formally introduced the term burnout to describe this syndrome of chronic workplace stress, particularly in helping professions like healthcare and social work.
His groundbreaking book, Burnout: The High Cost of High Achievement (1980), expanded the definition of burnout to include anyone in high-stress roles. He described the classic signs that are still used today:
Physical symptoms: chronic fatigue, insomnia, headaches, and muscle pain.
Emotional symptoms: detachment, irritability, cynicism, and a sense of helplessness.
Behavioral symptoms: reduced motivation, procrastination, and withdrawal from responsibilities.
Freudenberger’s work changed how we understand workplace exhaustion, laying the foundation for modern research into burnout. Today, his findings remain more relevant than ever. The digital era has blurred work-life boundaries, and burnout is no longer confined to helping professions—it has spread across industries and lifestyles. His warning from the 1980s rings true today:
"Burnout is the smoldering away of motivation and commitment. It is the fire that no longer produces flames but leaves behind charred remains."
Understanding Freudenberger’s early work reminds us that burnout is not a failure of the individual but a systemic issue requiring real solutions.
For those interested in exploring his insights further, you can find his book here:
https://www.amazon.com/Burnout-High-Cost-Achievement/dp/0385156642
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| Journal Exercise: Recognizing and Reversing Burnout
Burnout thrives in silence and avoidance. The best way to take back control is through self-reflection and intentional recovery.
Step 1: Identify Your Burnout Signs
📝 Write down your physical, emotional, and behavioral symptoms. What has changed? Are you feeling physically exhausted, emotionally numb, or less engaged in life? The more specific, the better.
Step 2: Reframe Your Mindset
📝 Answer these prompts to shift your perspective:
What is one false belief you have about pushing through burnout? Example: “If I stop, I will fall behind.”
Reframe it: “Rest is a strategy, not a setback. Taking care of myself makes me stronger.”
Step 3: Commit to a Burnout Recovery Action
📝 Choose one immediate action to implement this week. Some ideas:
✔ Take one full evening away from work and do something enjoyable.
✔ Add 20 minutes of movement per day to reset your nervous system.
✔ Turn off notifications after a certain hour to protect your mental space.
Step 4: Daily Micro-Actions for Burnout Recovery
📅 Use this checklist daily to create a burnout shield:
✅ Did I move my body today?
✅ Did I eat foods that fuel my energy?
✅ Did I spend time with a person who uplifts me?
✅ Did I set a small boundary to protect my time?
These small daily actions create momentum, gradually restoring your mental and physical reserves.
Want structured journaling exercises to build resilience? Use our Self-Esteem Journal on Amazon: 🔗 Click Here |
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| Final Thoughts: Burn Bright, Not Out
Burnout is not just an individual struggle. It is a societal problem fueled by hustle culture, overwork, and unrealistic expectations. It is time to break the cycle.
🔥 Your challenge this week: Choose one burnout recovery strategy and commit to it.
You are not weak for needing rest. You are not failing by slowing down. The most resilient people are the ones who know how to protect their energy, set boundaries, and recover before they collapse.
No success is worth burning yourself down to the embers. Your energy is your greatest asset.
🔥 Burn bright. Do not burn out.
Stay Resilient,
Bernie & Michael
Tiger Resilience 🐅
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References:
American Psychological Association. (2023). Parental burnout: The impact on parents and children. Retrieved from https://www.apa.org/monitor/2021/10/cover-parental-burnout
Freudenberger, H. J. (1980). Burnout: The high cost of high achievement. Anchor Press. Available at https://www.amazon.com/Burnout-High-Cost-Achievement/dp/0385156642
Gallup. (2024). State of the global workplace: 2024 report. Retrieved from https://www.gallup.com/workplace/349484/state-of-the-global-workplace.aspx
Harvard Business Review. (2023). The economic impact of burnout in the workplace. Retrieved from https://hbr.org/2023/02/the-economic-impact-of-burnout-in-the-workplace
International Journal of Sports Psychology. (2023). Athlete burnout and its correlation with overuse injuries. Retrieved from https://www.ijsponline.com/article/S1440-2440(22)00010-5/fulltext
National Academy of Medicine. (2019). Taking action against clinician burnout: A systems approach to professional well-being. Retrieved from https://nam.edu/systems-approach-for-healthcare-worker-burnout/
Neuroscience & Biobehavioral Reviews. (2022). The neurological impact of chronic burnout: A meta-analysis. Retrieved from https://www.sciencedirect.com/science/article/pii/S0149763421005000
World Health Organization. (2019). Burn-out an "occupational phenomenon": International classification of diseases. Retrieved from https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
American Psychological Association. (2018). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body
Harvard Medical School. (2020). Understanding the stress response: Chronic activation of this survival mechanism impairs health. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Mayo Clinic. (2021). Job burnout: How to spot it and take action. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
National Institute for Occupational Safety and Health (NIOSH). (2018). Stress at work. Retrieved from https://www.cdc.gov/niosh/topics/stress/default.html
Salvagioni, D. A. J., Melanda, F. N., Mesas, A. E., González, A. D., Gabani, F. L., & Andrade, S. M. (2017). Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies. PLoS ONE, 12(10), e0185781. Retrieved from https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0185781
Shanafelt, T. D., & Noseworthy, J. H. (2017). Executive leadership and physician well-being: Nine organizational strategies to promote engagement and reduce burnout. Mayo Clinic Proceedings, 92(1), 129-146. Retrieved from https://www.mayoclinicproceedings.org/article/S0025-6196(16)30625-5/fulltext
Sonnentag, S., & Fritz, C. (2007). The recovery experience questionnaire: Development and validation of a measure for assessing recuperation and unwinding from work. Journal of Occupational Health Psychology, 12(3), 204-221. Retrieved from https://psycnet.apa.org/doi/10.1037/1076-8998.12.3.204 |
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