We live in a time where stress at work has become commonplace. Even when we leave work, stress doesn’t stop, with work emails, messages, social media posts, and news alerts popping up on our phones all evening. It’s no wonder that burnout is on the rise. How can you overcome burnout without quitting your job or taking a vacation? And why is it important to tackle it in the first place?
Content What is burnout? Several processes occur in the brain during burnoutHow to overcome burnout without stopping working: end the stress cycleHow to overcome burnout without stopping working: rebuild the brain's response to stressHow to overcome burnout without stopping working: restore mitochondrial health and restore balance to the nervous system
Medical biochemist Jane Ollis argues that burnout is a neurological problem and that working less is not always the solution. WomanEL shares his advice and thoughts on the subject.
What is burnout?
While we may think of burnout as extreme fatigue, it’s actually a breakdown in the body’s ability to regulate stress. “Chronic exposure to stress disrupts key brain functions, leading to emotional exhaustion, brain fog, and physical exhaustion,” says Ollis.
“In today’s digital overload, burnout is more prevalent than ever. Constant notifications, email, and social media overstimulate the brain, causing the stress response to be activated long after work is over. Studies show that constant email notifications and screen exposure trigger the same fight-or-flight response as real-world threats, forcing your nervous system to work in overdrive.”
During burnout, several processes occur in the brain
- Overactive amygdala: The fear center in your brain is constantly on alert, making stress seem more intense and endless. It's like a smoke alarm going off every time you toast a piece of bread.
- Prefrontal cortex suppression. The part of the brain responsible for decision-making and attention is overloaded, making it difficult to think clearly or even remember simple things. If you've walked into a room and immediately forgotten why you came, burnout could be the cause.
- Mitochondrial dysfunction. Efficient mitochondria (the powerhouses of your cells) keep your brain healthy by regulating neurotransmitters and helping you adapt to stress. But stress depletes your mitochondria, leaving you feeling completely drained and unable to recharge. It’s like your phone battery draining faster than it can recharge.
- Autonomic nervous system imbalance. Your body gets stuck in “fight or flight” mode, disrupting your sleep, digestion, and immune system. It’s as if your nervous system thinks every email is a threat, as dangerous as a bear chase.
Because burnout is a physiological condition, simply removing the stressor (such as reducing workload) will not have a lasting effect. Instead, Ollis believes, recovery should focus on restoring balance to the nervous system and depleting energy stores.
According to the book Burnout: The Secret To Unlocking The Stress Cycle by Emily and Amelia Nagoski, burnout occurs as a result of an incomplete stress cycle. Stress hormones remain elevated because the body doesn’t get the signal that the threat has passed. Essentially, burnout occurs when the body is unable to properly process and release stress.
This explains why the sense of calm you get after returning from vacation evaporates as soon as you walk back into the office or glance at your mailbox. Simply taking a vacation doesn't rewire your brain.
How to overcome burnout without stopping working: end the stress cycle
According to the Nagoski sisters, burnout occurs when the body can’t fully process and release stress. To break this cycle, start by moving your body. Your nervous system evolved in a world where the threat was saber-toothed tigers, not e-mails. Physical activity sends a signal to your brain that the danger has passed. When you move—running, lifting weights, dancing—your body interprets it as, “Ah, we survived!”
Exercise also burns off excess stress hormones like cortisol and adrenaline, which would otherwise cause anxiety and nervousness, and releases endorphins and serotonin, which boost the feeling of being okay. Evening is a great time to do this because it allows your nervous system to reset before bed, but the key is consistency. Find what works and do it regularly.
Deep breathing techniques also help calm the nervous system, lowering cortisol levels. Social connections are also very important – hugging a loved one or talking to a friend helps produce oxytocin, which fights stress. If nothing else helps, a good laugh can do wonders.
How to overcome burnout without stopping working: Rewire your brain's response to stress
Your brain has the ability to move from chronic stress to resilience. In other words, you can train your brain to cope better with stress. A key strategy for doing this is to reframe stress as a challenge rather than a threat, which is easier than it sounds:
- Say, “This is my body preparing me for the performance,” not “I’m nervous!”
- Breathe differently. Long, slow exhalations signal your nervous system that you are safe.
- Power pose. Changing the pose changes the perception. Shoulders back, chest open.
- Change the story. Instead of “I’m overwhelmed,” try “This is an opportunity to grow.”
- Use your past victories. Remember how you overcame something difficult. Your brain will believe that you can do it again.
This simple technique can lower cortisol levels. Additionally, focusing on gratitude and small victories increases dopamine and serotonin levels, helping you feel more positive and resilient. Mindfulness and meditation can also help strengthen the part of your brain responsible for recovery. If sitting still isn’t your thing, try walking mindfully. It’s a great way to meditate and get some light exercise at the same time.
How to overcome burnout without stopping working: restoring mitochondrial health and restoring balance to the nervous system
Prioritize deep sleep. This is when your brain detoxifies and regenerates. Deep sleep is like your brain cleaning itself during the night shift. The glymphatic system (your brain’s waste removal network) is activated, flushing out toxins, metabolic waste, and stress hormone residue. If it doesn’t, your brain wakes up feeling sluggish, inflamed, and prone to stress. So aim for seven to nine hours of sleep and minimize screen time before bed.
Eating right can help you recover from a burnout. Omega-3s (from fatty fish) keep mitochondrial membranes flexible, which means better energy production. Magnesium (from leafy greens and nuts) is like engine oil, helping mitochondria produce ATP (your energy currency). And B vitamins (from eggs and legumes) are the co-pilot, keeping all the enzymes involved in energy metabolism running.
Gentle exercise like walking, swimming, and yoga also help reset your nervous system, which tells your brain it’s safe and stops the stress loop midway. Low-intensity movements like walking, yoga, or stretching engage your parasympathetic nervous system (your built-in “rest and repair” mode). This lowers cortisol levels, stabilizes blood sugar, and improves vagal tone (how well your nervous system regulates stress).
It's equally important to set good boundaries at work. Learn how to do this to reduce stress.