Understanding & Overcoming Burnout

Healing from the Inside Out: Understanding & Overcoming Burnout

Welcome to Transcending Trauma, where we explore holistic and evidence-based approaches to mind-body wellness. I’m Leigh Milne, a holistic psychologist dedicated to integrating mind, body, and spirit in healing. This week, I’m diving into a topic that is more relevant than ever: burnout. If you’ve been feeling mentally, emotionally, or physically drained, this article is for you.

What is Burnout? Understanding the Signs & Causes

Burnout isn’t just about being tired—it’s a state of chronic exhaustion that impacts our work, relationships, and sense of purpose. It develops when prolonged stress overwhelms our ability to cope, leaving us emotionally drained, mentally foggy, and physically depleted.

The term “burnout” was first introduced in the 1970s by psychologist Herbert Freudenberger, who observed healthcare professionals and caregivers becoming completely exhausted due to the relentless demands of their work. But since then, research has shown that burnout affects anyone dealing with ongoing, unrelenting stress—including parents, students, entrepreneurs, FIFO (Fly-In-Fly-Out) workers, construction workers, shift workers, and those in caregiving roles.

The Three Core Components of Burnout

Burnout isn’t just one thing—it has distinct psychological and emotional markers that define it. Let’s break it down:

1. Emotional Exhaustion – Feeling drained, depleted, and unable to cope with even the smallest tasks. You might feel physically exhausted despite getting enough sleep or mentally overwhelmed by things that once felt manageable. 📌 Example: A shift worker, such as a paramedic or nurse rotating between day and night shifts, feels physically and mentally drained all the time. No matter how much sleep they get, they wake up exhausted, struggle to concentrate, and feel like they’re running on empty. Simple tasks that used to be second nature now feel overwhelming, and they rely on caffeine or sugar just to get through the day.

2. Depersonalization or Cynicism – Feeling emotionally detached, indifferent, or even resentful toward work, relationships, or responsibilities. People experiencing this often withdraw from others, feeling numb or disconnected. 📌 Example: A FIFO worker or construction site supervisor who once took pride in their work now feels emotionally disconnected and indifferent. They used to engage with their team, ensuring safety and morale were high, but now they avoid conversations, feel frustrated by small issues, and see their job as just a paycheck.

3. Reduced Sense of Accomplishment – You feel ineffective, unproductive, or like nothing you do matters. Even if you’re objectively successful, you might feel like you’re failing or falling short all the time. 📌 Example: A support carer who once felt fulfilled helping clients now struggles with a constant sense of inadequacy and self-doubt. Despite putting in long hours assisting people with daily tasks, emotional support, or medical needs, they feel like they’re never doing enough. Even when clients express gratitude, they struggle to feel a sense of achievement.

The Mind-Body Impact of Burnout

Burnout affects every aspect of our being—mentally, emotionally, and physically.

🧠 Mental & Emotional Effects:

• Brain Fog & Difficulty Concentrating – Burnout disrupts cognitive function, making decision-making and focus challenging.

• Increased Anxiety & Depression – Chronic stress depletes neurotransmitters like serotonin and dopamine, leading to feelings of hopelessness and overwhelm.

• Irritability & Emotional Numbness – Some people feel emotionally reactive, while others shut down completely.

🦴 Physical Symptoms:

• Chronic Fatigue & Insomnia – The body’s stress response is overactive, making it hard to rest.

• Weakened Immune System – Burnout suppresses immunity, leading to frequent illnesses.

• Digestive & Hormonal Imbalances – Stress affects gut health, metabolism, and even hormone production.

Healing & Preventing Burnout Holistically

Burnout isn’t just about being tired—it’s a state of chronic stress that requires a holistic approach to healing. Here’s how:

🌿 1. Restorative Rest & Nervous System Healing

• Prioritize sleep by avoiding screens an hour before bed and establishing a calming bedtime routine.

• Take breaks throughout the day, using techniques like the 90-minute work cycle or micro-breaks to reset.

🌿 2. Mind-Body Practices to Reconnect with Yourself

• Breathwork: Try diaphragmatic breathing or alternate nostril breathing to regulate stress levels.

• Gentle Movement: Engage in yoga, Qi Gong, or dance to release stored tension.

🌿 3. Nourishing the Body with the Right Foods

• Eat an anti-inflammatory diet with omega-3s, protein, and magnesium-rich foods.

• Stay hydrated and incorporate adaptogenic herbs like ashwagandha and rhodiola to support stress resilience.

🌿 4. Boundaries & Reclaiming Your Energy

• Learn to say no and protect your time and energy.

• Unplug from digital overload by creating screen-free evenings and spending time in nature.

🌿 5. Finding Meaning & Purpose

• Journal and reflect on what truly brings you joy.

• Engage in activities that replenish emotional energy, such as creativity, play, and time in nature.

Final Thoughts

Burnout isn’t a sign of failure—it’s a message from your body and mind that something needs to change. Healing takes time, but by prioritizing rest, reconnecting with your body, nourishing yourself, setting boundaries, and rediscovering joy, you can fully recover and thrive again.

If today’s article resonated with you, I invite you to reflect on one small change you can make today. Maybe it’s setting a boundary, taking a mindful walk, or simply allowing yourself to rest. Your well-being matters.

For more episodes and blog posts, stay connected with Transcending Trauma. Until next time, take care of yourself, set boundaries, and remember—your wellness is worth prioritizing.