By Chris Jones — Leadership & Development Specialist/Coach
Burnout doesn’t usually happen once.
It cycles.
We push… recover just enough to return… and then we push again — harder, faster, longer — until the next crash arrives.
Understand the loop, and you can break it.
The Burnout Loop: Four Stages
1. Overload
- Too much work, over-functioning
- “I’ll just push through”
2. Decline
- Fatigue → mistakes → frustration
- “I used to be better at this…”
3. Detachment
- Disengagement, cynicism, irritability
- “What’s the point anymore?”
4. Collapse
- Shutdown mentally, emotionally, or physically
- “I can’t keep going like this”
Burnout isn’t a personal failure — it’s a capacity mismatch.
Burnout = High demand – Low control – Low recovery – Low recognition
Get ahead of any one of those factors, and you interrupt the loop.
Early Warning Signs Leaders Should Watch For
- Emotional shifts: snappy, flat, or disconnected
- Cognitive strain: slower thinking, indecision
- Social withdrawal: cameras off, silence in meetings
- Identity conflict: “I’m not who I used to be”
- Increased self-criticism: perfectionism spikes
These are performance conversations waiting to happen — with compassion at the centre.
The Burnout Equation: Fix 1 Variable at a Time
Instead of asking:
“How do we eliminate stress?”
Ask:
“Which of these needs adjusting?”
|
Performance Factor |
Question to ask |
Small Fix |
|
Demand |
What can wait? |
Clarify priorities together |
|
Control |
Where can they decide? |
Increase autonomy |
|
Recovery |
Where is the pause? |
Protect breaks & focus time |
|
Recognition |
What’s landing well? |
Offer specific appreciation |
Little changes beat grand gestures.
Practical Intervention Tools for Leaders
1. Hold Monthly “Capacity Check” Conversations
Not performance. Not wellbeing.
Capacity.
Ask:
- What’s energising you right now?
- What’s draining you?
- What support would make the biggest difference?
2. Create a Safety Net for Overachievers
Your most capable people are at highest risk.
Replace:
- Silent endurance → early signalling
- Hero culture → help-seeking culture
3. Spotlight Meaning and Wins
Burnout grows where impact feels invisible.
Celebrate outcomes, not hours.
A Leader’s Reflection Prompt
Where might I be reinforcing the burnout loop without realising it?
Examples:
- Praising long nights ⟶ “Stay late to succeed”
- Always being available ⟶ “Boundaries aren’t acceptable”
- Rewarding speed over thinking ⟶ “Don’t pause, just perform”
Culture isn’t what we say — it’s what we reinforce.
If You Are in the Loop Right Now…
3 micro-practices to start breaking it today:
1. Take one meaningful break
Not scrolling — breathing, moving, stepping away.
2. Remove one commitment
Elimination is a productivity skill.
3. Ask for one piece of support
Help isn’t weakness — it’s capacity optimisation.
Small exits prevent large collapses.
Call to Action
This week:
- Ask one team member where their drain vs gain balance is
- Reduce demand by one unnecessary task
- Celebrate one overlooked achievement
Resilience is built between the pressures — not after them.
Supporting You and Your Team
If you’d like support to build burnout-proof leadership in your organisation:
- Executive coaching
- Team resilience workshops
- Culture diagnostics and action plans
Message me to explore how I can help your people thrive again — not simply survive.
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