Breaking the Burnout Cycle: How to Reclaim Your Energy and Thrive
What you need to know about Stress, Burnout and Trauma
Stress, when left unchecked, inevitably leads to burnout—a reality that has only intensified during the pandemic. The isolation and uncertainty in the workplace have pushed many to their limits, fighting to maintain their positions or some semblance of security. As someone who has spent the last decade learning to self-regulate my nervous system, I understand how early life experiences, or the lack of emotional regulation, can fuel a relentless drive for success. This drive, while powerful, can also become the very thing that burns you out, manifesting as stress, overwhelm, and anxiety.
For many men, the need to prove something to themselves or escape their past has led to a life of high-speed execution. But this pace comes with a cost. If you're not careful, years of pushing your body and mind to their limits can lead to a rupture—internally, within your cells, and mentally, as you find yourself constantly on edge, unable to find peace. Breaking this cycle is essential for long-term health and fulfillment, but it requires releasing the traumas that continue to drive this unsustainable momentum.
I've experienced firsthand how burnout can ravage your physical and mental health, leading to issues like IBS, anxiety, and panic attacks. Yet, through this journey, I've learned that it's possible to achieve physiological homeostasis—a balanced state where you can take conscious action regardless of the adversity or uncertainty around you. This realization is key to breaking free from the burnout cycle and reclaiming control over your life and well-being.
Physiological Homeostasis is possible when you can take conscious action regardless of adversity or uncertainty that may arise in your environment.
In this article we are going to be diving into:
What is Stress?
What is Burnout?
How do you recognize burnout?
How to start the process of healing from burnout
Exercise 1
Exercise 2
Additional Resources
What is Stress?
The sympathetic nervous system prepares the body for the “fight or flight” response during any potential danger. On the other hand, the parasympathetic nervous system inhibits the body from overworking and restores the body to a calm and composed state. The difference between the sympathetic and parasympathetic nervous systems are differentiated, based on the way the body responds to environmental stimuli.
When you are stressed you are in your sympathetic nervous system, when you are calm you are in your parasympathetic nervous system.
What is Burnout?
Burnout is characterized by a state of chronic stress that leads to physical and emotional exhaustion, cynicism and detachment, and feelings of ineffectiveness and lack of accomplishment.
Starting from the basis of what is stress and how this looks within your body. How you can start healing and dealing with the stressors in your life.
Stress is a cyclical experience it is not just a thing that happens and then goes away. You actually need to complete the cycle.
Here's an example.
You + being stalked by a lion = stress response which would either be run (flight), get your fists ready (fight), stand still ( freeze), or Faun * I highly recommend checking out this book that explains these responses and gives you a number of tools to navigate this effectively in your day to day life.
Or let's liken this to your job/business
You + client or boss with deadline = avoid doing the work to the last minute ( flight) note the work also clearly represents pain hence adding to procrastination. Having a need to exert force or divert your stress onto your partner or internally (fight), you may just feel overwhelmed confused (freeze) and there you have it welcome to the 'concrete jungle'.
The next step after realizing that this response is a deeply subconscious-based response. A cycle that we have never really been able to complete.
Burnout can be broken into these 3 Components: Emotional exhaustion, depersonalization, and decreased sense of accomplishment:
Emotional exhaustion: Feeling drained and fatigued, unable to cope, tired, and lacking energy.
Depersonalization: Developing a cynical attitude towards work and the people involved, feeling detached and isolated.
Decreased sense of accomplishment: Feeling of ineffectiveness, lack of productivity, and a sense that one’s efforts are not making a difference.
How to recognise if you are stressed or burnt out?
Here is an extract from Dr. Craig Dike
"Stress and fatigue are a daily experience for most. With stress there is an end in sight, Stress and fatigue are a daily experience for most. With stress, there is an end in sight, but getting there may be difficult. Burnout on the other hand is a cycle of negative emotions and withdrawal that result from investing too much into something emotionally, intellectually, or physically without doing anything to restore yourself but getting there may be difficult. Burnout on the other hand is a cycle of negative emotions and withdrawal that result from investing too much into something emotionally, intellectually, or physically without doing anything to restore yourself."
Let's take this a step further and look at a direct comparison between the two.
If you resonate with this, I think it may be a wake-up call to consider additional support in your space.
Having a clear idea of the severity of your stress cycle helps you take actionable steps to break free by completing it.
Here are signs that may indicate Burnout
An overwhelming sense of dread and anxiety, when thinking of everything you need to do each day
You find that you cannot concentrate, your memory is affected and not able to focus on tasks
No satisfaction or pleasure towards things you once enjoyed
You may feel the need to numb out stress with TV, gaming, food or alcohol just to escape the overwhelm
Loss of interest in everything
Crying for no apparent reason
Uncontrollable anxiety or frequent panic attacks
Easily being irritated over everything
Difficulty Sleeping at Night
How to start the process of healing from burnout
Tools that you can use to begin the process of completing a stress cycle.
Exercise 1:
Stand up, take a deep belly breath, and now tense all of your muscles. Do this with as much effort as possible for at least 20 seconds. THEN shake it all out, shake your head, your limbs, your entire body with a loud exhale.
This is an exercise you can use as frequently as you need.
Keep in mind that your body cannot differentiate between stress from work-related things vs actual stress from running away from a lion. It's all the same.
You need to speak the body's language.
This example above was an extract from a book called Burnout: The Secret to Unlocking the stress cycle.
Exercise 2:
BREATHE in for a count of 5, pause, and exhale for a count of 10. Repeat this for a minute or more, notice how you feel.
The more you begin to create sustainable practices when your stress cycle is actually being triggered the easier it will be to bring yourself from a heightened, unmanageable level to that where you can start taking action, incorporating mindset work as you are more aware of ground.
These practices give you a moment, a pause, where you can now take control, where you can see that the emotion or sensation you are feeling in your body, is something you can work with.
The Journey of mastering stress, burnout, and anxiety really starts with understanding yourself, the triggers, your environment. From my experience educating yourself and sometimes finding someone who has maybe undergone this process can be priceless in finding a solution to this cycle.
Listen to this podcast - get a holistic perspective on burnout and high-performance
Listen to this podcast Episode by the Uncommon Man Project, where we dive into Burnout, how it is presented and what you can do about it
Conclusion
This process of understanding your body and your specific needs is tied to getting to know yourself. Recognition of the patterns of your past and in your current life needs to be taken into account to make an informed decision.
As a person who has been around the block with burnout, it is something you can manage if you put in the effort. Get the support you need as this does not just affect your health it also puts a limit on you realizing your dreams. Your time is finite, so make a decision in the present, that your future self will thank you for.
Balance can be found through deepening your connection and understanding within yourself, and that's where having a mentor serves as a beacon for change, accountability and possibility. Dealing with the above takes a team, supporting you so you can still show up, create impact and heal.
Fill this out if you are looking for that level of support.
All the best.
Nick
Additional Resources
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To understand the relationship between stress, burnout and how it relates to the body's physiological response, it is important to consider the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system is responsible for the body's "fight or flight" response to stress. When a stressor is perceived, the sympathetic nervous system activates, leading to the release of stress hormones such as cortisol and adrenaline. This response increases heart rate, blood pressure, and respiration, and directs blood flow away from non-essential organs and towards the muscles to prepare for action.
However, if the stressor is prolonged or chronic, the body's response can become dysregulated, leading to ongoing activation of the sympathetic nervous system. This chronic activation can lead to burnout and exhaustion, as the body is not able to return to a state of relaxation and rest.
The parasympathetic nervous system, on the other hand, is responsible for the body's "rest and digest" response. When activated, it promotes relaxation and recovery and helps to regulate bodily functions such as heart rate, digestion, and immune function. However, chronic stress and trauma can lead to a dysregulation of the parasympathetic nervous system, making it difficult for the body to return to a state of rest and relaxation.
Stress, burnout, and trauma can dysregulate the body's sympathetic and parasympathetic nervous systems, leading to ongoing activation of the sympathetic response and difficulty returning to a state of relaxation. This dysregulation can contribute to the development of long-term physical and mental health conditions if not addressed.
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The Secret to Unlocking the Stress Cycle by Emily Nagoski,PhD
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Eliminate these foods as they can be stress inductive:
- Caffeine
- Sugar- Nicotine
Integrate these foods as they can promote a neutral state:-Chamomile Tea
-Blueberries
-Matcha Powder
-CBD Based Products (my personal choice)If you want to dive a little deeper into CBD Based Supplementation, check out the following article by Esther M. Blessing, Maria M. Steenkamp,
Cannabidiol as a Potential Treatment for Anxiety Disorders
That being said understanding all of the above as means and ends to stress and burnout o would recommend one last thing.
Mindfulness.
Focus on cultivating a state of mind and being where you are no longer affected as much by external circumstances. If you can shift your perspective from external to that of being internal you will not only greatly relieve stress you will find that you have far more, energy, focus, and possibilities showing up in your reality. -
If you don't take steps to address burnout—whether through lifestyle changes or seeking professional help—it’s unlikely to resolve on its own. Instead, burnout can persist, leaving you chronically exhausted both mentally and physically. This ongoing stress puts you at increased risk for serious health issues like depression, type 2 diabetes, substance abuse, heart disease, stroke, and even premature death.
Recognizing burnout is crucial, and waiting for it to "pass" is not a solution. While changing jobs or adjusting responsibilities might offer temporary relief, the underlying issues can resurface, leading to emotional and physical exhaustion once again. Consulting with a mental health professional can be instrumental in developing a sustainable plan to restore and maintain a healthier balance between work and personal life.
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Burnout is characterized by emotional and physical exhaustion resulting from chronic workplace stress. However, the signs of burnout extend beyond just feeling tired. You may notice a persistent lack of motivation, dissatisfaction with your job, or harsh self-criticism about your performance. Physical symptoms like headaches, digestive issues, trouble sleeping, irritability, or turning to substances like alcohol or food for comfort are also common indicators.
While burnout is often linked to the struggle of balancing work and life, it can also affect caregivers and full-time parents who face relentless demands. If you suspect you're dealing with burnout, it's crucial to consult with a doctor or mental health professional to rule out other potential causes and develop a plan to manage and overcome the exhaustion.
Personally i have found having support, clear goals, an effective dietary protocol at hand along side mindset based work, to be the most effective approach.
