You might picture burnout as the end result of endless hours at your desk or a crushing mountain of deadlines. But what if you’re feeling drained, exhausted, and disconnected – yet your workload hasn’t increased? This is a frustrating reality for many, and it’s precisely where Abbey Watkins steps in with her holistic approach to wellness.
I’m Abbey Watkins, and I’m passionate about helping people live healthier, happier lives by addressing the whole picture — not just the obvious parts. Burnout isn’t simply about doing too much. It’s about how your work, your environment, and your inner world interact in ways that leave you depleted.
Recent scientific research supports this broader view. For example, an article from Harvard Business Review emphasises that burnout is largely influenced by lack of control, insufficient social support, and value conflicts at work — not just the number of hours clocked in. This means burnout is a complex, multifaceted challenge that goes far beyond the number of tasks on your to-do list.
Let’s explore what science says, what often gets missed, and practical steps you can take to reclaim your balance and wellbeing.
The Real Roots of Burnout – What Science Is Starting to Reveal
Traditional thinking has linked burnout directly to heavy workloads; and it’s true, overworking is a factor. But recent studies show that workload is only one piece of a much larger puzzle.
Researchers are increasingly highlighting factors that matter just as much, if not more:
- Lack of Autonomy: Feeling you have little control over your tasks, how you do your job, or your schedule can drain motivation and energy faster than sheer workload. A 2023 meta-analysis published confirmed that job autonomy is a critical protective factor against burnout, with employees who have greater control reporting lower emotional exhaustion and cynicism.
- Inadequate Support: Whether from colleagues, supervisors, or your organisation, insufficient emotional and practical support can intensify feelings of isolation and helplessness, accelerating burnout. A recent systematic review in Mayo Clinic Proceedings found that social support strongly reduces burnout risk, while its absence correlates with emotional exhaustion.
- Value Misalignment: When your personal values clash with your workplace culture or job demands, a deep sense of dissatisfaction can grow. Research published in BMJ Open found that healthcare workers experiencing a mismatch between their core values and organisational culture were significantly more likely to report burnout symptoms, regardless of workload.
These elements interact with workload to create a perfect storm for burnout; one that’s psychological and emotional, not just physical. Ignoring these underlying causes risks treating symptoms without addressing the source.
The Hidden Burnout Triggers
Many people think they’re just “tired from work,” but the story is more complex. They feel disconnected from their teams or leaders, pressured to meet expectations that don’t resonate with who they are, or caught in cycles of self-doubt and perfectionism.
Burnout, in these cases, isn’t just about the volume of work — it’s about the emotional toll of:
- Feeling Unsupported: No matter how busy or light the workload, lacking genuine encouragement or understanding can leave you feeling alone in the struggle.
- Loss of Meaning: If your daily tasks feel meaningless or out of sync with your passions and values, it’s draining at a core level.
- Internal Pressures: Self-imposed high standards, fear of failure, or people-pleasing behaviours compound stress quietly but powerfully.
This emotional and psychological dimension of burnout is acknowledged by the World Health Organisation, which defines occupational burnout as a phenomenon characterised not only by exhaustion but also by feelings of cynicism and reduced professional efficacy. Recognising these patterns is the first step. They remind us that burnout touches mind, heart, and body, and requires care in all those areas.
Signs You Might Be Burning Out
Many people don’t realise that you can burn out at work even if your workload hasn’t increased. Burnout doesn’t always shout. Sometimes it whispers in the small ways that add up over time.
Watch for subtle signs like:
- Persistent fatigue despite adequate rest
- Increasing irritability or mood swings
- Feeling detached or cynical about work or life
- Struggling to focus or make decisions
- Loss of motivation or joy in things you usually love
- Physical symptoms like headaches, upset stomach, or muscle tension
If these feel familiar, take them seriously; even if your workload feels manageable. Burnout can sneak in through the back door when emotional and psychological needs aren’t met.
Practical Steps to Reclaim Balance
Recovering from burnout means addressing the full picture; not just the work hours. Here are some compassionate, actionable strategies I recommend:
1. Set Clear, Compassionate Boundaries
Learn to say no without guilt. Protect your time and energy at work and home. Boundaries aren’t barriers – they’re acts of self-respect that keep you sustainable.
2. Seek Support and Connection
Reach out to colleagues, mentors, friends, or professionals. Sharing struggles lessens isolation and opens new perspectives. Research confirms that strong social support reduces burnout risk significantly.
3. Realign with Your Values
Spend time reflecting on what truly matters to you professionally and personally. Can you adjust your tasks or goals to fit those values? Purpose fuels resilience. This strategy is echoed in recent psychological research emphasising value congruence as a key factor in preventing burnout.
4. Prioritise Holistic Self-Care
Nourish your body with balanced nutrition, gentle movement, and quality rest. Incorporate mindfulness or relaxation practices to soothe your mind. Small daily rituals build strength.
5. Reevaluate Your Workload – With a Broader Lens
While workload is important, equally consider emotional demands and workplace culture. If control feels lacking, explore ways to reclaim it through dialogue or shifts in approach.
Each step helps rebuild your foundation – mind, body, and spirit; fostering true recovery beyond quick fixes.
Why Workload Alone Doesn’t Tell the Whole Story – And Why That Matters
Focusing only on workload risks missing the rich complexity of burnout. It can leave people feeling blamed or misunderstood and prevent organisations from creating supportive environments.
Burnout is a signal, not a flaw. It calls for deeper attention to how work affects your sense of agency, belonging, and meaning.
By embracing this fuller perspective, we open the door to sustainable wellbeing; a goal I’m committed to supporting through my coaching and wellness philosophy.
Burnout isn’t simple, and healing takes time. But by recognising that it isn’t just about workload, you empower yourself to take steps that truly nourish you.
If you’re feeling burnt out, start small. Set a boundary today, reach out for support, or pause to reflect on what matters most. These choices lead to meaningful change.
Ready to Take Control of Burnout? Let’s Thrive Together
Burnout is complex, but you don’t have to face it alone. If you’re ready to reclaim your energy, realign with what truly matters, and build lasting wellbeing, I’m here to help.
I’m Abbey Watkins, and my mission is to help you live better; mind, body, and soul. Remember, real wellness is holistic, and you deserve to thrive.
Because your wellbeing is worth it.
