How to Overcome Career Burnout and Stay Out of It

Burnout doesn’t show up all at once. It creeps in, exhaustion in the morning, irritability at meetings, work bleeding into weekends, and the nagging sense that no matter how much you do, it’s never enough. For professionals between 35 and 65, the pressure can feel relentless. You're juggling leadership roles, family responsibilities, and the unspoken expectation to keep going no matter what.

Here’s the truth: powering through isn’t the answer. Burnout is real, and if you don’t take it seriously, it’ll take you down hard. Here’s how to stop it, and prevent it from coming back.

1. Set Hard Boundaries

Emails at 10 p.m.? Constant weekend check-ins? That’s a one-way ticket to burnout. Decide your work hours and stick to them. If your job expects 24/7 availability, it’s time to have a real conversation with leadership, or yourself, about sustainability.

2. Take Real Breaks

Skipping lunch and hoarding vacation days doesn’t make you a hero; it makes you exhausted. Take your time off. Step away from the desk. Unplug for an actual break; daily, weekly, and seasonally. Your productivity and mental health will improve.

3. Reclaim Control

Burnout often stems from feeling powerless. So take control where you can. Redesign your schedule. Automate tasks. Delegate more. Push back on unnecessary meetings. Protect your time like it matters, because it does.

4. Get Honest About What’s Not Working

Is it the workload? The culture? The mission of the company? Sometimes burnout is a sign you're out of alignment with your values or priorities. Talk to a coach, mentor, or therapist. Clarity brings options, and sometimes, it brings change.

5. Move Your Body

Exercise is a burnout buffer. You don’t have to become a gym rat, but daily movement matters. Walk before work, stretch after lunch, lift weights, ride a bike, whatever gets your blood flowing and stress down.

6. Connect: Really Connect

Isolation makes burnout worse. Find allies. Talk to peers who understand. Build community inside and outside of work. Sometimes just knowing you're not alone shifts everything.

7. Redefine Success

If success means never stopping, you’re chasing burnout, not achievement. Redefine success as sustainable impact, personal well-being, and showing up as your best self, not your most overworked one.

Burnout isn't a weakness, it’s a signal. Listen to it. Make changes before it breaks you. Your career isn’t a sprint, it’s a marathon. Pace yourself accordingly. ✅ Professional Help & Tools

1. BetterHelp – Online Therapy

   • Affordable, flexible therapy with licensed professionals. Great for people hesitant to take the first step.

2. Psychology Today Therapist Directory

   • Find a licensed therapist near you. You can filter by insurance, specialty (e.g., burnout, work stress), and more.
     

📘 Expert Articles & Guides

3. Mayo Clinic – Job Burnout: How to Spot It and Take Action

   • Straightforward breakdown of burnout symptoms, causes, and prevention strategies.

4. Harvard Business Review – Beating Burnout

   • A research-backed look at burnout in the workplace and how organizations and individuals can combat it.

5. American Psychological Association – Burnout

   • Covers what burnout is, how it differs from stress, and what can help.
     

📚 Recommended Reads

6. Burnout: The Secret to Unlocking the Stress Cycle by Emily & Amelia Nagoski

   • Especially useful for women, but relevant to all. It blends science, real-life examples, and action steps.

7. The Joy of Burnout by Dina Glouberman

   • Offers a more reflective take, showing how burnout can be a gateway to reevaluating and redirecting your life.
     

🎧 Podcasts & Audio

8. The Burnout Show

   • Features real stories and expert insights on how people have overcome burnout.

9. Ten Percent Happier Podcast

   • Hosted by Dan Harris, it covers mindfulness, stress, and emotional resilience, often with workplace relevance.

Stratengy’s primary goal is to develop leaders people want to follow.  Stratengy is a talent optimization organization focusing on culture, alignment, and engagement. We specialize in employee engagement, leadership development, team development, and executive coaching. All our programs are customized and can be delivered in person or virtually.  Reach out today to see how we can help you with your strategy. Contact us at info@stratengy.com or (970) 377-9665.