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Rising from the Ashes: Overcoming Burnout

Key Points

  1. Pandemic-Induced Burnout Epidemic: The COVID-19 pandemic has led to a parallel epidemic of burnout, affecting healthcare workers, mental health professionals, and many others, resulting in emotional and physical exhaustion.

  2. Dimensions of Burnout: The World Health Organization defines burnout as chronic workplace stress with three dimensions - emotional exhaustion, depersonalization, and decreased professional efficacy, all of which have been exacerbated by the pandemic.

  3. Impact on Individuals: Burnout has profound effects on individuals, impacting emotional, psychological, and physical well-being. Symptoms include exhaustion, cynicism, detachment, and can even lead to mental health disorders such as anxiety and depression.

  4. Effects on Children: Burnout isn't limited to adults; children and adolescents also experience burnout due to academic pressure and high expectations. Symptoms include fatigue, lack of motivation, declining academic performance, and even emulating unhealthy coping strategies.

  5. Workplace Impact: Workplace burnout has cascading effects, leading to reduced productivity, job dissatisfaction, increased turnover, and negative impacts on team morale. It can also contribute to physical health problems and cognitive impairments.

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Strategies for Restoration and Resilience

As the COVID-19 pandemic sweeps across the globe, a parallel epidemic of burnout is taking hold, shaking up lives and rattling our mental health. From healthcare workers to private practice mental health practitioners, the constant presence of the pandemic has pushed everyone to the brink of emotional and physical exhaustion.

The World Health Organization (WHO) recognizes this pervasive issue, referring to burnout as a syndrome tied to chronic workplace stress, which is now broadened due to the pandemic. The WHO underscores the three key dimensions of burnout: emotional exhaustion, depersonalization, and decreased professional efficacy. As these symptoms increasingly infiltrate personal lives, it becomes apparent that work-life balance has been thrown off-kilter by the pandemic.

Among those most significantly impacted are healthcare workers and mental health professionals. Already under constant occupational stress, these individuals confront even greater challenges due to COVID-19, straddling the line between their commitment to public health measures and their own wellbeing. They grapple with moral stress, an associated factor often overlooked, as they make tough decisions about care prioritization and resources.

A systematic review of studies reveals that job burnout among these professionals has been further exacerbated by the pandemic. This burnout is not just emotional but also physical, often manifesting in physical health problems and associated with sociodemographic factors such as age, gender, and marital status.

Effects of Burnout on Individuals

Burnout, a state of chronic physical and emotional exhaustion often accompanied by cynicism and feelings of detachment, can have extensive effects on individuals, with repercussions impacting various aspects of their lives. This complex phenomenon insidiously infiltrates the mind and body, manifesting in both physical and psychological dimensions.

On an emotional level, burnout often initially presents as a profound sense of exhaustion that extends beyond everyday tiredness. This fatigue is relentless and pervasive, affecting an individual's capacity to engage effectively in their personal and professional lives. Accompanying this exhaustion are feelings of frustration and cynicism, a once fulfilling job or activity may seem burdensome or pointless. Over time, these negative feelings can escalate into a general sense of ineffectiveness, a feeling that despite the effort, the outcome is meaningless.

This growing sense of detachment and depersonalization can create a chasm between the individual and their emotional connections, disrupting interpersonal relationships and negatively impacting self-esteem. The once vibrant personality may seem to recede, replaced by a detached persona that interacts superficially with the world.

As burnout progresses, its psychological impact becomes more pronounced. Burnout can become a significant contributor to the development of mental health disorders. The constant exposure to stress and the feelings of exhaustion and helplessness can pave the way for anxiety disorders and depression. Individuals may experience persistent worrying, restlessness, and feelings of impending doom. Alternatively, they might be plagued by feelings of sadness, hopelessness, and a lack of interest in activities they once enjoyed.

Physically, burnout is far from benign. The stress that precipitates burnout stimulates the body's fight-or-flight response, leading to a continuous release of stress hormones like cortisol. While beneficial in short bursts, prolonged exposure to these hormones can wreak havoc on the body. Physical manifestations of burnout can be diverse, including recurring headaches, sleep disturbances such as insomnia or hypersomnia, and digestive issues like irritable bowel syndrome.

More seriously, chronic stress is linked to heart disease due to the increased strain on the cardiovascular system. It can also lead to an increased vulnerability to infections due to a weakened immune system. Over time, these physical ailments, if left unattended, can give rise to severe health problems that require medical intervention.

Furthermore, the chronic stress associated with burnout can lead to notable changes in the brain. These changes can affect cognitive functions, leading to difficulties in thinking, concentration, and decision-making. Memory problems may also surface, and individuals may experience a significant decrease in their problem-solving capabilities.

In essence, the effects of burnout on individuals are multi-faceted, extending beyond the workplace or specific stress-inducing environments, and spilling into every corner of life. From emotional well-being and mental health to physical health and cognitive function, burnout leaves no stone unturned, reinforcing the crucial need for effective prevention and management strategies.

Effects of Burnout on Children

While often associated with adults, burnout is a distressing reality even for children, particularly adolescents, who find themselves navigating a world increasingly characterized by high pressure and unrelenting expectations. The causes of burnout in children may mirror those in adults: sustained stress, a lack of balance, and a relentless pursuit of achievement that leaves little room for rest and rejuvenation.

Burnout in children can be triggered by various factors. Overwhelming academic pressure is a primary contributor, as children find themselves navigating a demanding curriculum, loaded with projects, assignments, and tests. Additionally, over-scheduling of extracurricular activities leaves little to no downtime, turning children's schedules into a marathon that offers no respite. The high expectations of parents and teachers further exacerbate this pressure, leaving children feeling perpetually on edge, desperate to meet these standards but exhausted by the effort.

The manifestation of burnout in children takes many forms. Similar to adults, fatigue is a common symptom - a bone-deep tiredness that sleep does not seem to alleviate. A notable lack of motivation is another symptom, where once enthusiastic learners may display indifference towards their studies and hobbies. This apathy often translates into declining academic performance, with grades falling and participation in class discussions dwindling.

Another sign is withdrawal from social activities. Children may start to isolate themselves, preferring solitude over the company of their peers. This withdrawal can lead to a vicious cycle, as the lack of social interaction further compounds feelings of loneliness and emotional distress.

Moreover, children are incredibly perceptive, and those who witness their parents' struggle with burnout may internalize this stress. They may misconstrue the parents' emotional exhaustion and detached demeanor as their failure, leading to feelings of insecurity, guilt, and distress. This distress can be even more pronounced if the child is unwittingly assuming the role of the emotional support for their burned-out parent.

Children may also begin to emulate the unhealthy coping strategies they see in their parents or other adults suffering from burnout. These strategies might include suppression of emotions, withdrawal from social interactions, or adopting an excessively perfectionist approach towards tasks. Such coping mechanisms can adversely affect their long-term mental and emotional well-being and shape their response to stress in adulthood.

Additionally, this constant exposure to stress and burnout can potentially disrupt their developmental progress. Burnout can impact children's cognitive function, hinder their concentration, and create roadblocks in their ability to learn and acquire new skills.

Effects of Burnout in the Workplace

Workplace burnout, a persistent state of physical, emotional, and mental exhaustion due to prolonged work stress, is a significant concern that extends beyond the affected individuals. Its impact permeates all levels of an organization, from individual employees to teams and the organization as a whole, ultimately affecting its bottom line.

At the individual level, burnout can have several detrimental effects. It significantly hampers productivity as employees experiencing burnout often struggle to maintain their performance levels. Exhaustion, lack of motivation, and decreased concentration can result in decreased output and a decline in the quality of work.

Additionally, burnout can foster low job satisfaction. Employees suffering from burnout often feel overwhelmed, undervalued, and unfulfilled, leading to a decline in their commitment and loyalty to the organization. This dissatisfaction often translates into increased sick days, as employees grapple with both the physical and psychological effects of burnout, further impacting their work output.

Moreover, burnout is a significant contributor to increased turnover rates. Over time, struggling with burnout can make employees more likely to leave their jobs in search of healthier work environments, or out of a necessity to safeguard their well-being. This attrition not only incurs significant costs for the organization in terms of hiring and training new staff, but also disrupts workflow and team cohesion.

On a broader organizational level, the ripple effects of burnout can be devastating. When a significant portion of employees experiences burnout, it can lead to a general decline in morale and motivation. The collective emotional exhaustion, cynicism, and feelings of inefficacy can create a toxic work environment, characterized by negativity, disengagement, and tension among staff.

A workforce battling burnout is also more likely to have increased absenteeism and a higher likelihood of mistakes and errors due to decreased concentration and cognitive impairments. These mistakes, particularly in customer-facing roles, can lead to customer dissatisfaction, potentially damaging the organization's reputation and client relationships.

Moreover, the loss of business due to decreased productivity and potential reputational damage can have a substantial impact on the organization's financial health. In extreme cases, it can threaten the viability of the organization itself, particularly for smaller businesses with fewer resources.

Coping strategies for overcoming pandemic-induced burnout

Coping strategies for overcoming pandemic-induced burnout are critical not only for mental health professionals and healthcare providers but also for family members, medical students, and indeed, everyone affected. Recognizing burnout symptoms is the first step. Feeling overwhelmed, emotionally drained, or physically exhausted are early warning signs that should not be overlooked. More serious signs include depressive symptoms, anxiety disorder, and even suicidal ideation.

As part of the strategy to prevent burnout, prioritizing self-care is essential. This means establishing a healthy work-life balance, seeking social support, and maintaining a positive outlook. While the world is focused on physical health, mental health disorders must be given equal importance. Remember, it's okay to seek professional help when the burden becomes too heavy to bear.

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Self-help oriented strategies to help overcome pandemic-induced burnout:

1. Establish a Routine: Design a daily routine that includes work hours, rest periods, meals, exercise, and leisure activities. This will not only bring structure to your day but also create a clear distinction between work and personal time.

2. Regular Exercise: Engage in physical activities like walking, jogging, yoga, or even dancing in your living room. Regular exercise can relieve stress, improve mood, and boost your overall health.

3. Nutritious Diet: Eating a balanced diet can enhance your physical health and in turn, your mental well-being. Include a variety of fruits, vegetables, whole grains, lean proteins, and plenty of water in your diet.

4. Mindfulness and Meditation: Practice mindfulness, which is focusing on the present moment without judgement. Meditation, yoga, and deep-breathing exercises can help reduce stress and promote relaxation.

5. Digital Detox: Take regular breaks from screens and news. Excessive exposure to news and social media can increase anxiety and stress.

6. Quality Sleep: Make sure you're getting enough sleep. Create a peaceful sleeping environment, limit exposure to screens before bed, and maintain a consistent sleep schedule.

7. Social Connections: Stay connected with your loved ones virtually. Regular conversations and interactions can help combat feelings of loneliness and isolation.

8. Hobbies and Interests: Rekindle an old hobby or start a new one. Whether it's reading, painting, gardening, or cooking, hobbies can divert your mind and bring joy.

9. Professional Help: If feelings of stress and anxiety become overwhelming, don't hesitate to seek professional help. Many therapists and counselors offer virtual sessions.

Remember, it's normal to feel stressed and anxious during these challenging times. Taking these self-help measures can aid in managing your stress and eventually overcoming burnout.

Building Resilience

Promoting wellbeing isn't just about managing stress and preventing burnout, it's about building resilience. This entails harnessing coping mechanisms, drawing lessons learned from previous experiences, and seeking support from mental health practitioners and social networks when necessary. In addition to mitigating the psychological distress of the pandemic, these actions may indeed yield positive aspects: greater understanding of personal and collective resilience, increased empathy, and improved mental health care systems.

1. Embrace Change: Recognize that change is a part of life and learn to adapt. Understanding that circumstances are often out of our control can help us focus on the things we can control.

2. Nurture Positive Relationships: Build strong, positive relationships with family and friends who can offer support and acceptance during difficult times. Staying connected with a supportive network can be a powerful resilience-building tool.

3. Practice Self-Care: Prioritize taking care of your physical health with regular exercise, a healthy diet, and plenty of sleep. Equally important is taking care of your mental health by practicing mindfulness, meditation, or other relaxation techniques.

4. Set Realistic Goals: Set achievable goals and make a plan to reach them. Having something to work towards can provide a sense of purpose and direction.

5. Cultivate a Positive Outlook: Strive to maintain a hopeful outlook, even when faced with adversity. This can involve focusing on the positives in a situation or practicing gratitude.

6. Learn from Past Experiences: Reflect on previous experiences of adversity. What strategies helped you get through? What lessons did you learn? Applying this knowledge can help you tackle current challenges more effectively.

7. Seek Professional Help: If the stress and challenges you're facing feel too overwhelming, don't hesitate to reach out to a mental health professional. Therapists and counselors can provide guidance and support to help build resilience.

By applying these strategies, not only can we mitigate the psychological distress of life's challenges, but we can also draw out positive aspects such as developing a deeper understanding of personal and collective resilience, fostering empathy, and contributing to the improvement of mental health care systems. Remember, building resilience takes time, so be patient with yourself as you work through this process.

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Dig Deeper: Further Reading

"Burnout: The Secret to Unlocking the Stress Cycle" by Emily Nagoski and Amelia Nagoski

  • This book provides insights into understanding and overcoming burnout by exploring the science behind stress and its effects on the body. It offers practical strategies to complete the stress cycle and improve well-being.

"The Burnout Solution: 12 Weeks to a Calmer You" by Siobhán Murray

  • Siobhán Murray offers a comprehensive guide to tackling burnout by addressing its underlying causes and providing a 12-week plan for restoration and resilience. The book includes mindfulness techniques, self-care strategies, and actionable steps for recovery.

"Lost Connections: Uncovering the Real Causes of Depression – and the Unexpected Solutions" by Johann Hari

  • While not exclusively about burnout, this book delves into the factors contributing to mental health issues, including burnout. It explores the importance of social connections, purpose, and meaningful work in preventing and overcoming burnout and related mental health challenges.

"The Resilience Project: Finding Happiness Through Gratitude, Empathy, and Mindfulness" by Hugh van Cuylenburg

  • While focused on resilience, this book offers valuable insights into building mental and emotional strength to combat burnout. It emphasizes gratitude, empathy, and mindfulness as tools for enhancing well-being and managing stress.


In conclusion, overcoming pandemic-induced burnout is an important part of our collective response to COVID-19. The pandemic has forced a shift in focus onto mental health, and the spotlight on these issues has presented an opportunity for health systems worldwide to reassess and improve how they support the wellbeing of healthcare professionals and the public alike. Let's seize this chance to prevent burnout, promote health, and build a more resilient post-pandemic world.


About the Author

Cody Thomas Rounds- Clinical Psychologist

photo of author Cody Thomas Rounds

Cody is board-certified clinical psychologist, but he sees himself as a lifelong learner, especially when it comes to understanding human development and the profound impact of learning on our well-being.

He's delved deep into the nuances of the human mind and is convinced that education isn't just a luxury—it's a catalyst for personal growth.

Through his journey, Cody has seamlessly intertwined his knowledge with a genuine passion to guide others in comprehending their own mental landscapes. The goal? To pave the way for personal growth and enhanced well-being for everyone he works with.

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Feeling Burnout out, Stressed?

Explore your wellness with the Burnout Recovery Workbook. This workbook is designed by professionals utilizing the best of the clinical literature on self-improvement to assist you in achieving your wellness goals.


LDG is an affiliate partner. When you purchase through links on our site, a commission is generated. This income helps us in our commitment to provide you with high-quality future services. Thank you for supporting LDG with your purchases.

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