This blog post contains the transcription of a free virtual Lunch & Learn we hosted in February 2025 titled, “Preventing & Reversing Burnout.” You can view all of our upcoming webinars here.

Burnout Tips

Who are the Top Experts to Know?

Roberta Dombrowski is a seasoned coach, mindfulness teacher, and founder of Learn Mindfully. Roberta is dedicated to helping all leaders thrive at work. Her approach focuses on integration of head, heart, and body, which helps clients reestablish their relationship to work, themselves, and the people they work with.

Aileen Axtmayer is a Wellbeing Speaker and Career Coach. As an expert on stress and burnout, over the past 15+ years Aileen has helped thousands of people restore their energy and do more of what they love through keynotes, workshops, and coaching. Aileen has been included in The Boston Globe, Yahoo Finance, and examples of past clients include Harvard T. Chan School of Public Health, America’s Test Kitchen, and Akamai Technologies.

Vesi Hristova Jones, LICSW is a licensed therapist in Wellesley, MA, who specializes in anxiety, depression, and relationship issues. She is passionate about helping individuals, who feel overwhelmed by life’s demands and are unhappy in their relationships. Her work focuses on helping her clients break free from perfectionism and people pleasing, stop “shoulding” on themselves and learn to thrive, and not just survive, in their personal and professional lives.

Burnout is a growing concern for business owners and professionals alike, especially as we navigate the demands of a new year. In a recent Massachusetts Business Network (MBN) webinar, three experts—Roberta, Aileen, and Vesi—shared their insights on identifying, preventing, and recovering from burnout. This guide compiles their expert advice into actionable steps to help you maintain long-term well-being and sustainable productivity.

What is Burnout? Recognizing the Warning Signs

Many people experience burnout without realizing it. The term was originally coined by psychologist Herbert Freudenberger in the 1970s and is characterized by three main components:

1. Decreased sense of accomplishment – Feeling unproductive or ineffective, even when working hard.
2. Depersonalization – Emotional detachment, increased apathy, or loss of empathy.
3. Emotional exhaustion – A deep, lingering fatigue that sleep or rest doesn’t fully resolve.

Other common warning signs include:

• Persistent exhaustion, even after a full night’s sleep.
• Increased irritability and frustration.
• Loss of interest in activities that once brought joy.
• Physical symptoms like digestion issues, headaches, or muscle pain.
• Social withdrawal, including avoiding meetings or canceling personal plans.

For business owners, burnout can sneak up subtly, often disguised as passion for their work. Many entrepreneurs overextend themselves, pushing self-care aside to meet business demands—only to find themselves mentally and physically depleted.

Common Causes of Burnout for Business Owners

Burnout doesn’t happen overnight—it’s a result of prolonged stress without adequate recovery. Some of the most common contributors include:

• Passion Paradox – Loving your work so much that you throw yourself into it without pacing yourself.
• Perfectionism – Feeling like you must do everything yourself because no one else can meet your standards.
• Financial Pressure – The stress of running a business, meeting financial goals, and ensuring profitability.
• Lack of Boundaries – Struggling to separate work from personal life, especially for solopreneurs or small business owners.
• External Stressors – Health issues, caregiving responsibilities, or unpredictable market conditions adding to the emotional burden.

Understanding why burnout is happening is the first step in reversing it.

How to Identify the Root Causes of Your Burnout

If you’re unsure what’s causing your burnout, try these exercises:

1. Leadership Energy Audit – Track your daily activities for two weeks. For each task, note whether it gives or drains your energy. Over time, patterns will emerge that highlight stress points in your workflow.
2. Journaling – Write down your thoughts and emotions at the end of each workday. This helps uncover recurring stressors and moments of joy.
3. Calendar Review – Look at your schedule and ask yourself:
   1. Which commitments energize me?
   2. Which ones feel like obligations?
   3. Where can I say no or delegate tasks?

By identifying what’s draining you, you can begin making targeted changes.

Recovering from Burnout: Practical Steps to Reset and Recharge

While there’s no instant fix for burnout, these strategies can help:

1. Implement Boundaries and Delegate Tasks

Many business owners resist delegating because they fear losing control. However, delegating or outsourcing tasks can free up time and mental space for higher-priority work.

Ask yourself:

• What tasks can someone else handle?
• What low-impact activities consume too much of my time?
• Can I set stricter boundaries for work hours and availability?

2. Prioritize Rest and Self-Care

Burnout recovery isn’t just about working less—it’s about intentional restoration. Some ways to reset include:

• Daily Breaks – Step away from your desk, take a short walk, or do deep breathing exercises between meetings.
• Movement – Exercise doesn’t have to be intense; even stretching, yoga, or gardening can help regulate stress.
• Sleep Hygiene – Establish a nighttime routine that allows for 7–9 hours of quality sleep.
• Hobbies & Social Interaction – Engaging in enjoyable activities outside of work helps restore emotional balance.

3. Practice Mindfulness & Nervous System Regulation

Chronic stress keeps the body in a heightened state of alertness. Mindfulness practices help shift the nervous system from “fight or flight” mode to a state of calm.

• Box Breathing – Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat as needed.
• Grounding Techniques – Engage in activities that bring you into the present moment, like meditation, journaling, or simply sitting outside.
• Social Connection – Burnout can make you want to isolate, but positive social interactions—even short check-ins with a friend—help regulate stress.

4. Reconnect with Your “Why”

When you first started your business, you likely envisioned more freedom, flexibility, or passion-driven work. If burnout has left you feeling stuck, revisit your initial motivations:

1. What aspects of my business still excite me?
2. How can I structure my workday to align with my values?
3. What small changes can I make to enjoy my work again?

This mindset shift can help prevent burnout from creeping back in.

Long-Term Strategies to Maintain Well-Being

Burnout isn’t a one-time event—it’s an ongoing risk that requires consistent attention. To stay balanced in the long term:

• Schedule Self-Care as Non-Negotiable – Add breaks, workouts, and personal time to your calendar just like you would a business meeting.
• Track Progress – Regularly reflect on your workload, energy levels, and overall well-being. Adjust as needed.
• Seek Support – Whether through coaching, therapy, networking groups, or mentors, having external support can provide accountability and relief.
• Normalize Rest – High-achievers often struggle with the idea that rest is productive. Reframe rest as a necessary part of long-term success.

Final Thoughts: Burnout Recovery is a Journey, Not a Quick Fix

Burnout recovery takes time, and that’s okay. Small, consistent changes lead to lasting results. If you find yourself struggling, remember:

1. Burnout is not a personal failure; it’s a signal that something needs to change.
2. Addressing the root causes—not just the symptoms—is key to long-term success.
3. Self-compassion is essential. Healing takes patience and effort, but the investment in yourself is always worth it.

By prioritizing well-being alongside business success, you can create a sustainable, fulfilling career—without burnout holding you back.

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