Do I have burnout, and if so, what can I do?
Burnout is a word we’ve all heard, but its roots run deeper than many realize. I think of burnout as an equation — a relationship between you and your work. When the equation is balanced, work feels energizing and fulfilling. But when it becomes unbalanced, it can lead to a significant emotional and physical toll. Let’s break down the stages of burnout and what we can do about it.
1. The Burnout Equation
The core idea is that your relationship with work operates on a simple equation: What you give = What the company gives back. When this exchange is equal, you feel fulfilled and motivated. However, when one side of the equation starts giving more than the other, burnout begins to brew.
Short-term imbalances are normal, like when a company demands extra effort for a product launch or when you invest extra time learning a new skill. The key is that it must eventually balance out. If not, the consequences can sneak up on you.
2. The Early Days (Pre-Burnout)
Think back to when you started a new job or launched your own business. The excitement was palpable. Maybe it was the pay, the autonomy, or the title. You felt energized, and work didn’t feel like work. During this phase, the Burnout Equation was balanced. You were giving a lot of effort, and in return, you felt you were receiving something equally valuable from the company. You give a lot = They give a lot.
This is the honeymoon stage of any job or career move — the point where everything feels aligned. But for many, this phase doesn’t last as long as we hope.
3. The ‘About-to-be-Burnout’ Phase
This is where things start to shift. You’re still working hard, but suddenly, cracks in the balance begin to show. Maybe your pay hasn’t kept up with market rates, or your boss’s leadership becomes chaotic. The workload feels like more than anyone can manage, and slowly, you begin to feel like you’re giving more than you’re receiving.
At this stage, the Burnout Equation becomes unbalanced: You give more > They give a little less back. It might not feel like a big deal yet, but it’s the beginning of burnout creeping in.
4. Burnout Sets In
Burnout doesn’t happen overnight. Based on my experience, you can live with an unbalanced equation for about 18 months before things take a noticeable turn. At this point, something internal happens: you start to reduce your energy. The enthusiasm fades, and you begin a process I call the shutdown sequence.
This isn’t about laziness. It’s a survival instinct — your mind and body are trying to rebalance the equation by lowering your input to match what you perceive you’re getting. Now, you’re only giving what you feel is fair based on the situation: You give (lower) = They give (lower). The issue is that your effort is now much lower than it was in the early days.
5. The Coasting Phase
Once you hit burnout, coasting becomes the norm. You no longer over-deliver because it feels like there’s no point. You’ve been overextended for too long without adequate recognition or compensation, so your energy naturally retracts.
This is where burnout becomes dangerous. You’re not only frustrated, but you start questioning your value. You stop taking initiative because, in your mind, “Why bother?”
At this stage, second-guessing yourself becomes habitual. You stop pushing your boundaries, assuming any extra effort will go unnoticed or unappreciated. But this has a deeper impact on how you see yourself.
6. The Funhouse Mirror Effect
The most concerning part of burnout is the Funhouse Mirror Effect — how you perceive yourself changes. When you reduce your output, it’s like looking into a distorted mirror. You see someone with less energy, less drive, and less potential than you once had.
Even though it’s the job or the environment that’s burned you out, you start to internalize those feelings. You begin to believe you no longer have the same ambition, which feeds into a cycle of stagnation.
7. Post-Burnout Paralysis
By the time people reach this phase, they’ve lost the energy to break out of their situation. You might start thinking you don’t have the strength to find a new job, start a side project, or innovate. Instead, you stay stuck, convincing yourself that the energy and vigor you once had are gone.
The reality is that many people feel this way, but they don’t have to stay here. Burnout tricks you into believing you’ve lost your spark, but that’s far from the truth.
8. Breaking the Burnout Cycle
If you’re feeling stuck in this burnout cycle, or you see someone else going through it, sometimes all you need is a push to reignite your creativity and energy. It might be time to sign up for that class you’ve been eyeing, mentor someone who could benefit from your experience, or even start interviewing for a new position.
These activities can be the catalyst for reconnecting with your true self — the one with drive, creativity, and ambition. Getting out of the burnout rut doesn’t have to mean a drastic career change. Small actions can help you reset the balance in the Burnout Equation and get back to a place where what you give = what you receive.
TL;DR: Rebalance the Equation
Burnout happens when there’s an unequal exchange between the effort you’re putting into work and what you’re getting in return. If the equation stays unbalanced for too long, you’ll reduce your output to protect yourself. But the real danger lies in how burnout warps your self-perception.
If you’re feeling burnt out, know that it’s a common experience, and you’re not alone. Start small—find ways to reignite your passion and creativity, and work towards rebalancing your Burnout Equation.
Remember: you can always get back to being your true, full self.