By Dr. Wayne Chappelle

Burnout sneaks up slowly over time, hitting you when you least expect it. It’s also on a continuum. At one end is a mild form of burnout where you can still function externally but are suffering inwardly. At the other end, you’re so exhausted you can’t get out of bed, much less function. Most who struggle with burnout find themselves sliding back and forth on the continuum. Bear in mind, the more severe and chronic your burnout, the greater your risk for physical and mental health problems.

If you are struggling, I suggest you avoid the temptation to view life as a continuous sprint with the goal of doing more and more, faster and faster. While periodic sprints are sometimes necessary, sprints should be the exception, not the rule. It may be more helpful to view life as a marathon.

Living with a marathon mindset involves developing a steady, sustainable, healthy work-rest tempo. This includes pursuing adequate rest and learning to pace yourself during the course of a day, week, and month. How much rest and recovery you need will vary, but research shows that most people benefit from at least six to eight hours of sleep each night and taking breaks of ten to fifteen minutes regularly to recharge throughout the day.

Additionally, working ten or more hours in a day for several days in a row or routinely working more than fifty hours a week increases your risk for serious fatigue-related health problems.

Who Do You Need to Say No to, and Who Do You Need Help from?

Sometimes the temptation to do more and more can be powerful, especially when work is rewarding and you can see a positive impact on others. However, recognizing the importance of saying no is essential to preventing and managing burnout.

There will always be someone needing your help and requesting your time. Prioritizing your most important needs and tasks will help you to say no to others for the sake of your health and well-being. Sometimes this means saying no to your spouse, children, parents, friends, coworkers, boss, and even your pastor when you’re feeling overwhelmed.

This also includes confidently saying no to those who don’t accept no as an answer. Sometimes a person you say no to may become aggressive by yelling, calling you names, or badgering you. Or they may be passive-aggressive, attempting to guilt or shame you into saying yes. Learning to assertively say no is critical to achieving healthy boundaries, as well as balance.

Ironically, the person one client needed to say no to the most was himself. He tended to exhibit unrealistically high expectations of himself and struggle with automatic negative thoughts (ANTs) that led to fear of failure and fear of letting people down if he said no. The more he practiced saying no, with genuine, realistic, and inspirational thoughts (GRIT), the easier it was for him to set healthy boundaries and expectations.

Additionally, learning to ask for help and delegate is just as important as learning to assertively say no. Knowing how and who to ask for support is a sign not of weakness but of wisdom.

What Do You Need More of and What Do You Need Less of?

Sometimes when you understand the price you’re paying, the reward of cramming more into your daily life loses its appeal. When you push yourself to do more and more, ask yourself:

• What am I giving up?
• What am I doing less of?
• What impact does this have on my ability to fulfill my role as a parent, spouse, sibling, or friend?
• Am I so consumed with my children’s activities that I fail to care for my marriage?
• Am I so busy with work that I’m failing to connect with my family or friends?
• Am I cramming so many activities into my daily routine that I’m neglecting my own self-care?

Remember, achieving healthy boundaries and balance will never be a passive process. You must continuously evaluate what you need to do more of and what you need to do less of to ensure that the important parts of your life are not neglected.

Where Do You Need to Go to Recover?

Environmental conditions can have a powerful impact on your ability to decompress from burnout. This may involve separating yourself from places and spaces that trigger stress.

This can also include creating space in your daily schedule where you digitally disconnect from your phone, email, social media, TV, and other devices and platforms. Having your phone next to you gives direct access to others to interrupt your recovery. Additionally, watching the news can bombard your brain with negativity, making it all the more difficult to decompress.

Disconnecting from social media can be difficult if you struggle with a fear of missing out. When reviewing posts, there’s a natural tendency to compare your regular life to the highlights of others’ lives. This tends to distort your sense of social reality, making your life seem worse than your friends’, coworkers’, and peers’. Your space for rest should include stepping away from social-media platforms.

Sometimes your recovery involves finding a place to spend time with others and build personal relationships. This is important if you’re feeling isolated and disconnected. However, there may also be times when you need a peaceful retreat away from others. This can be helpful if you struggle with protecting your privacy and are routinely bombarded by family, friends, and peers demanding your time and energy. Where you choose to recover should have a direct bearing on your need to be (or not be) around others.

If your financial resources are limited, creative “staycations” at home are also effective. You don’t need an exotic vacation on a luxurious yacht to decompress. In some cases, that can be the opposite of what a person needs to recharge. Staycations that involve exploring the world around you can be just as rewarding.

Burnout is a common and increasing problem. Preventing or overcoming burnout requires you to thoughtfully examine how you spend your time and to reengineer your daily schedule so you can have a steady, sustainable pace with regular rest intervals.

Adapted from Heal Your Hurting Mind: Biblical Hope for Anxiety, Depression, Burnout, and the Emotions No One Talks About by Craig Groeschel and Dr. Wayne Chappelle. Click here to learn more about this book.

A Life-Changing Path to Mental and Emotional Wellness

Do you ever wonder: Why am I so anxious? Why can't I shake this anger or depression? Maybe you've even cried out to God, Aren't Christians supposed to feel better than this?

You're not alone—and you don't have to stay stuck.

In Heal Your Hurting Mind, pastor Craig Groeschel opens up about his most personal journey yet—one shaped by deep emotional pain and raw honesty. With vulnerability and hope, Craig shares his story while guiding you—in partnership with Dr. Wayne Chappelle—through a transformative path of healing, growth, and lasting change.

“The process of change and growth is not easy. It’s going to take some real work, some raw honesty, and some fierce courage to take the journey toward healing. But with God’s help, I know he will direct our steps. If you’re ready, let’s get to work. Your mental health is worth it.”

—Dr. Wayne Chappelle, co-author

Dr. Wayne Chappelle is a licensed clinical psychologist who is board-certified by the American Board of Professional Psychology. An in-demand speaker at national and international conferences, he has more than ninety scientific research publications on a range of subjects in psychology.

His work focuses on strengthening the health and performance of senior leaders and individuals in extraordinary and highly demanding conditions across ministry, business, professional sports, and military organizations. Connect with Dr. Chappelle at PsyOPTIMAL.com.