❤️‍🔥 Where Are You on the Burnout Spectrum?

How to know if it’s time to take a leave from work, and what to do to start healing

This is Part 1 of the Burnout Survival Guide: To take leave or not, and the 4 Non-Negotiables for recovery

Before we dive in, let’s define burnout. We throw the term around a lot, but here’s the official definition:

Burnout is a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.

Common symptoms include:
- Physical and emotional exhaustion
- Alienation from work-related activities
- Reduced performance in everyday tasks

Possible causes include:
- Feeling constantly overworked or under-challenged
- Being under relentless time pressure
- Ongoing conflict with colleagues
- Extreme commitment that leads to neglecting personal needs

—Sources: NIH, Psychology Today

Let’s be clear: burnout is a health issue. Like any health condition, it exists on a spectrum. Many people don’t realize they’re burned out until they’re already deep in it - when the symptoms are acute and hard to ignore. In today’s always-on world where chronic stress is normalized, early signs of burnout can feel like just another ordinary day.

The first step to burnout recovery is awareness. Knowing where you are on the burnout spectrum can help you take action before things get worse.

I know I’m burned out - should I take a leave?

I was likely burned out for 6 months to a year before I hit a wall and had to take medical leave. At my worst, these were my symptoms:

• Crying randomly throughout the day

• Insomnia caused by anxiety

• Panic attacks when checking work messages

• Brain fog and nausea from exhaustion

• Stress eating

• Feeling empty and unmotivated

• Struggling to focus

• Constantly getting sick and feeling irritable

If you’ve experienced similar symptoms for a prolonged period, it’s time to take these warnings seriously. Being under chronic stress puts our nervous systems in a constant fight-or-flight state, and our bodies simply can’t sustain that forever.

If you’re in this acute stage of burnout, please consider taking a break or seek help. Check your company’s leave policies, speak with your doctor or therapist, and get the support you need. Your body is giving you clear signs that something needs to change, so please listen to the signals and prioritize your health.

But will taking a break fix everything?

Taking extended leave is not a magical fix for burnout, but it can be a necessary and even life-saving first step. I was so depleted by burnout that I could barely function, and it was vital for me to remove myself from the source of stress to give my nervous system a chance to reset.

I understand how scary the idea of taking leave can be. You might be worried about how it will affect your performance review, your team, or your long-term career. And while those concerns are very real and valid, your health must come first. You only get one body, and no job should come before that.

I was terrified to take leave. I considered pushing through, trying different solutions, hoping things would get better. Spoiler alert: they didn’t. And my body forced me to stop.

Taking a 12-week medical leave turned out to be the best decision I made for my health and my career. I couldn’t have healed without physically stepping away from work. So if you are on the verge of a breakdown, let this be your sign that it’s okay to slow down and prioritize your health.

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Prioritize the 4 Non-Negotiables

In the first month of my leave, I focused only on the basics: sleep, eat, move, and play. These are the 4 Non-Negotiables: the foundation for healing and long-term sustainability. If you're feeling burned out, chances are at least one of these areas has been neglected.

1. Your body deserves good sleep

We all know sleep is important - countless studies have shown that a good night’s sleep is essential for our bodies to recover from stress. But when you're burned out, your nervous system is often too disrupted for quality rest. You might struggle to fall asleep, or wake up feeling exhausted even after spending 10 hours in bed.

For me, sleep didn’t improve until I no longer had to worry about work. For others, it might mean creating a consistent bedtime routine to signal safety to the body and mind.

Here are a few things that helped my sleep hygiene:

• Logging off screens at least 1 hour before bed

• Doing breathwork or meditation to clear mental clutter

• Sticking to a consistent sleep-wake schedule

• Reducing or cutting out alcohol and caffeine at night

Everyone’s body is different, and a healthy sleep ritual might look different for you. The important thing is finding a routine that supports your nervous system, so your body and mind can get the rest they need.

2. Eat real food (not just takeout and snacks)

When we’re stressed, food often becomes an afterthought. We skip meals, rely on takeout, or snack mindlessly because we don’t have the mental capacity to think about what we eat.

But what we consume directly impacts how we feel. Poor eating habits can leave us even more drained, because our bodies are not getting the fuel they need to function - especially under stress.

During leave, I finally had the time and energy to grocery shop and cook again. But eating well doesn’t have to be a big production. It’s more about intention than perfection.

Some tips that worked for me:

• Light meal prep on weekends to reduce decision fatigue during the week

• A few easy recipes I could rotate based on what I had on hand

• Stocking pantry staples and freezing extras to minimize waste

If you’re a working parent or caregiver, I know time is a luxury and cooking may not always be possible. Do what’s realistic for you - this isn’t about doing it perfectly, just giving your body what it needs when you can.

3. Move your body daily (even just a short walk)

When I’m stressed, movement is the first thing to go. But moving your body is one of the most powerful ways to regulate your nervous system.

Exercise releases endorphins, lowers stress hormones, boosts mood, and reduces anxiety - which are all the things we need in burnout recovery. I used to think I have to be drenched in sweat for an exercise to count as a workout, but gentle movements like a 30-minute walk can be as effective as a HIIT session to lift our moods and support our bodies.

I now try to move every day in ways that feel nourishing:

• 30-minute daily walks outside

• Stretching or yoga in the mornings

• Light runs when I have the energy

Your body is your best guide. Tune in, and give it what it needs.

4. Schedule time to play (for the joy of it)

If you're a high achiever used to checking boxes and chasing goals, you might feel guilty doing things “just for fun.” Society has conditioned us to believe that every moment should be “productive.” But play is not a luxury, it’s essential to recovery.

Burnout often stems from feeling disconnected from joy and purpose. While work might not always be meaningful, we can find fulfillment elsewhere:

• Spending quality time with loved ones

• Engaging in creative hobbies or projects

• Volunteering or being part of a cause you care about

• Doing something you love just to enjoy the process

For me, making art, processing thoughts through writing, reconnecting with loved ones, and volunteering helped bring me back to myself. I stopped focusing on the outcome and started finding joy in simply doing.

If “play” feels unfamiliar or indulgent, I recommend setting a goal and scheduling play time on your calendar as a reminder to prioritize yourself. Even one hour a week can be a great start.

These basics are non-negotiable

Sleep. Eat. Move. Play. These aren’t things to “get back to” when you’re less busy. They’re the foundation of a sustainable and healthy life.

If you’re feeling burned out, start by taking an honest look at these four areas of your life. Where are you neglecting your needs? What’s been missing for too long? This check-in can help you understand where you are on the burnout spectrum, and where to begin your healing.

In Part 4, I’ll share how I’m continuing to prioritize these basics even after returning to work. But for now, just remember: you deserve to rest, nourish, and care for your body. You are not broken. You are healing.

What’s next in the Burnout Survival Guide?

The first step is awareness - recognizing where you are on the burnout spectrum and getting back to the basics. The next step is to reflect on why we are burned out.

In Part 2, we’ll unpack the internal beliefs that drive us to burnout, and begin rewriting narratives that no longer serve us. Stay tuned and subscribe to get future posts (and tools) straight to your inbox.

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❤️‍🩹 If you’re feeling burned out...

You’re not alone, and you don’t have to figure it out all by yourself.

✨ I’m building a Burnout BFF Community and want your input! It’s a safe space to recover from burnout, reconnect with your creativity, and rebuild an intentional career. If this sounds like what you’ve been craving, please take this quick 2-minute survey to share your interest and help me create something truly meaningful.

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❤️‍🔥 The Dark Side of Being a High-Functioning Overachiever