What causes burnout?

This infographic is designed based on research into how the body’s stress cycle from the book, Burnout, written by Emily and Amelia Nagoski.

The stress cycle is a multi-stage process that involves both automatic and non-automatic steps. Download the infographic by scrolling down.

1. A stressful event (stressor) occurs: a message, meeting, looming deadline or difficult conversation, etc.

2. The amygdala (almond-shaped brain structure) activates the body’s stress-response system, AKA fight/flight/freeze mode elevating bodily stress levels in order to handle the stressor

3. The stressful event passes.

4. We do something that engages the body in a way that makes use of the stress or represents a cue to de-activate the stress-response nervous system, such as one of the following. Note: the body does not automatically complete this step, which if skipped leaves stress levels elevated

   1. Body movement or exercise, such as cardio (using your muscles is the ancient reason for our stress response system after all; but be sure to either not skip the cool down or also do one of the other actions below, in order to signal to your body it’s also time to rest and recover)

   2. Use Positive Intelligence “PQ Reps”

   3. Tensing and releasing all of your muscles

   4. Stretching, yoga, or deep breathing exercises

   5. Going for a walk in nature

   6. A good laugh (joking with friends or seeing a comedy show really is medicine!)

   7. Engaging in social singing or dancing

   8. Spending time with other people including partners, friends, family, neighbors, co-workers, clubs, and religious groups

   9. Even spending time with animals can help your body complete its stress cycles

   10. Getting quality sleep (7–9 hours per night with minimal waking) is also key to processing stress and completing the stress cycle

5. The body’s rest/recovery system takes over, which reduces stress levels and repairs the damage done by stress

6. The stress cycle completes. Our bodies are able to recover and less susceptible to chronic stress-induced problems, like burnout.

The reality is that burnout is a serious and complex issue, and everyone’s recovery journey is different. Continue your recovery with these additional steps:

• Start the free, self-guided 3-week recovery plan

• Read stories from people who have burned out discover burnout resources at LearnAboutBurnout.com

• Explore how working with a Burnout coach can help

• Take this confidential self-assessment to evaluate your current level of burnout

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Illustration by Анна Максименко