Burnout is often associated with professionals working long hours in demanding jobs, but it doesn’t discriminate. Hardworking mothers, caregivers, shift workers, frontline workers, and those in toxic workplaces can all find themselves physically and emotionally drained. If you’re feeling exhausted, detached, or overwhelmed, you’re not alone—burnout is a widespread issue, but the good news is that recovery is possible. Let’s explore the science behind burnout, why it happens, and how to unburden yourself from its weight.
The Neuroscience of Burnout
Burnout isn’t just “being tired.” It’s a physiological state caused by prolonged stress that disrupts the brain’s ability to regulate emotions, energy, and motivation. Chronic stress floods the brain with cortisol, the primary stress hormone, which, over time, damages the prefrontal cortex (responsible for decision-making and focus) and shrinks the hippocampus (which plays a crucial role in memory and emotional regulation). This can lead to cognitive fog, emotional numbness, and a loss of motivation.
Burnout also affects the autonomic nervous system. The body becomes stuck in a state of hyperarousal (fight-or-flight mode) or hypoarousal (exhaustion and shutdown). This means that even small stressors can feel overwhelming, or conversely, you may feel too depleted to care about things that once mattered.
Dr. Michelle notes, “People often think burnout is just about being ‘stressed out.’ But by the time you’re truly burned out, your brain and body have been under siege for a long time. Recognising that this is a physiological condition—not just a mindset—can be the first step in recovery and getting back on top of things.”
Society’s Role in Burnout
Burnout isn’t a personal failing—it’s often the result of cultural and systemic pressures. We live in a world that glorifies busyness, equates productivity with worth, and often dismisses rest as laziness. Mothers are expected to “do it all,” caregivers are assumed to be selfless, and those in high-pressure jobs face unrelenting demands. If you’ve ever felt guilty for resting, you’re experiencing the impact of these societal norms. Recognising these pressures is the first step in unburdening yourself from them.
Loe shares, “I hear it all the time—‘I should be able to handle this.’ But when society sets unrealistic expectations, it’s not about personal weakness. It’s about learning to challenge those pressures and redefine what success means for you.”
How to Unburden Yourself from Burnout
While burnout recovery takes time, there are evidence-based strategies that can help reset your nervous system and rebuild your resilience:
1. Find Moments to Stop
Studies show that micro-breaks throughout the day help regulate stress hormones and improve cognitive function. Even a few minutes of deep breathing, stepping outside, or closing your eyes can shift your nervous system out of fight-or-flight mode.
Phillippa reminds us, “Pausing feels like the last thing you should do when you’re overwhelmed. But in reality, even a 30-second pause to check in with yourself can disrupt the burnout cycle. It doesn’t need to be complicated.”
2. Allow Yourself to Feel
Suppressing emotions keeps the nervous system in a state of stress. Research in affective neuroscience suggests that allowing yourself to experience emotions fully—without judgment—helps the brain process them more effectively, reducing emotional exhaustion.
3. Notice Early Signs
Burnout doesn’t happen overnight. Fatigue, irritability, headaches, digestive issues, and a sense of detachment are all warning signs. Paying attention to these early cues can help you intervene before burnout becomes debilitating.
4. Reframe Unhelpful Thoughts
Cognitive-behavioural research highlights that burnout is often fuelled by rigid thinking patterns like perfectionism and all-or-nothing thinking. Challenging and reframing these thoughts—asking yourself, “Is this thought helpful?”—can reduce stress and prevent emotional exhaustion.
Vicki acknowledges, “This is where people get stuck. It sounds too simple—‘just change your thoughts.’ But it’s a skill, like learning a new language. It takes practice, and sometimes, you need guidance to shift the narrative that’s keeping you trapped.”
5. Reflect on Your Stress Blueprint
How did your childhood shape your ability to manage stress? Studies in developmental psychology suggest that early experiences influence how we cope as adults. If you were raised in a high-stress environment, you may be more prone to burnout. Recognising these patterns can help you develop healthier coping strategies.
6. Align with Your Values
When we consistently make choices that conflict with our values, burnout intensifies. Values-based action—making decisions that align with what truly matters to you—has been shown in research to increase resilience and fulfilment.
7. Build a Foundation of Healthy Habits
Nutrition & Gut Health: Research in psychoneuroimmunology shows that gut health affects brain function and stress response. A diet rich in fibre, fermented foods, and omega-3s supports mood regulation.
Sleep: Sleep deprivation increases cortisol and impairs emotional regulation. Prioritising sleep hygiene can significantly improve resilience to stress - not always easy but there are some good techniques available to help.
Movement: Exercise is a natural antidepressant, increasing neuroplasticity and reducing stress hormones. Even gentle movement like yoga or walking helps restore balance.
8. Reconnect with Playfulness
Play activates the brain’s reward system, increasing dopamine and reducing stress. Research in positive psychology suggests that engaging in hobbies, humour, or creative activities enhances resilience and well-being.
9. Shift Focus to Gratitude
Gratitude rewires the brain by strengthening neural pathways associated with positive emotions. Studies show that regularly acknowledging what you’re grateful for lowers stress hormones and improves overall well-being.
Time to Take the First Step
We know that these strategies are often easier said than done. Burnout is complex, and making lasting changes can be challenging, especially when exhaustion and overwhelm take hold.
“Sometimes, even when you know what to do, it doesn’t feel possible to start,” Michelle adds. “That’s where having the right support can make all the difference.”
If you find that one or more of these strategies aren’t working, or if you need more help to get on top of burnout, we’re here to support you. At Unburden Psychology, we provide expert, compassionate care tailored to your unique situation. Book an appointment today and take the next step towards unburdening yourself from burnout.
