Burnout isn’t just about feeling overworked—it’s a full-body breakdown that impacts your mind, emotions, and physical health. In my latest conversation with burnout expert Cait Donovan, we unpack what burnout really is, why so many people experience it (even if they aren’t in traditional jobs), and how chronic stress rewires the brain and body. What Is Burnout? Most people think burnout is simply extreme exhaustion. But Cait explains that it goes much deeper than that. The World Health Organization defines burnout as a workplace phenomenon with three main factors: * Physical and emotional exhaustion * Detachment and cynicism * A sense of ineffectiveness or lack of impact While this definition is useful, it’s also incomplete. Burnout isn’t just a workplace issue—it’s the result of chronic, prolonged stress that affects every system in the body. Your cardiovascular health, immune system, nervous system, and even brain structure can suffer from long-term stress overload. Burnout and Trauma: A Hidden Link One of the most eye-opening parts of our discussion was the connection between adverse childhood experiences (ACEs) and adult burnout. Cait explains how early-life stress conditions the nervous system to stay in a state of high alert, making people more vulnerable to chronic stress later in life. If you grew up in an environment where you had to be hyper-aware of others’ moods, anticipate conflict, or prioritize others’ needs over your own, you may have unknowingly trained your brain to function in a state of constant survival mode. This can lead to emotional exhaustion, difficulty setting boundaries, and ultimately, burnout. How Burnout Affects the Brain Chronic stress rewires the brain in profound ways: * Your prefrontal cortex (responsible for decision-making and emotional regulation) shrinks. This makes it harder to think clearly, regulate emotions, or make decisions. * Your amygdala (the fear center) becomes hyperactive. This means you perceive threats where none exist, keeping you stuck in fight-or-flight mode. * Your hippocampus (responsible for memory and learning) atrophies. This can cause brain fog, forgetfulness, and difficulty concentrating. This is why burnout often feels like your brain has “shut down.” Simple tasks become overwhelming. You may struggle to make decisions, focus, or even remember things. It’s not just in your head—your brain is physically changing due to prolonged stress. Signs You’re Burnt Out Burnout can manifest in different ways for different people, but some common signs include:✅ Feeling physically and emotionally drained, even after rest✅ Increased irritability, cynicism, or detachment from work or loved ones✅ Brain fog, forgetfulness, or difficulty making decisions✅ Chronic headaches, gut issues, or muscle pain✅ Loss of motivation or feeling like nothing matters anymore If any of these resonate, you’re not alone. The good news? Recovery is possible. The First Step in Burnout Recovery Contrary to popular advice, Cait says burnout recovery doesn’t start with gratitude—it starts with resentment. Why? Because resentment reveals the places where we are overgiving, overextending, or abandoning ourselves. If you feel resentful about doing the dishes while your partner relaxes on the couch, that’s a sign that you might be deprioritizing your own rest. If you feel resentful at work, it might mean you’re taking on too much without setting clear boundaries. Practical Steps to Reclaim Your Energy 1. Start Noticing Resentment. Pay attention to when and where you feel resentful—it’s a roadmap to your unmet needs.2. Set Small Boundaries. Practice saying no in tiny, low-risk ways. You don’t have to take on everything!3. Prioritize Foundational Self-Care. This means meeting your body’s most basic needs: pee when you have to pee, drink water when you’re thirsty, rest when you’re tired. These seem small, but they’re actually powerful ways to retrain your brain.4. Give Yourself Grace. Burnout recovery takes time—often months or even years. You can’t rush healing. The goal isn’t perfection, it’s progress. Final Thoughts Burnout isn’t a personal failure—it’s a natural response to chronic stress. If you’re struggling, know that you’re not broken, and you can recover. By recognizing the signs, tuning into resentment, and making small but intentional shifts in self-care and boundaries, you can reclaim your energy and build a more sustainable, fulfilling life. Learn More About Cait’s work: https://www.caitdonovan.com/ 🔹 Want more insights on burnout, trauma recovery, and mental health? Subscribe to my Substack for weekly deep dives and practical strategies! 💬 What’s one thing you’re doing today to care for yourself? Drop a comment—I’d love to hear from you! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit flipyourmindset.substack.com
