Burnout was one of the hardest things I’ve ever lived through. It was also one of the best. In this episode, I take you through my (literal) journey with burnout from China to Paris to Mexico, and share what recovery really looked like for me. Not the highlight reel, but the slow, messy process of rebuilding my relationship with health, ambition, and myself.
I explain what burnout actually felt like; spending time at the hospital as a student in Beijing, the messy recovery in Paris and the backpacking trip around the world that altered my brain chemistry.
Finally, I share the three anchors that helped me rebuild a life where my health and my ambitions could finally co-exist.
If you’ve ever tied your worth to what you achieve, if you keep pushing past the signals your body is sending you, or if you’re in the middle of a hard season right now and wondering whether there’s another way, this one is for you. By the end, I hope you’ll leave with a little more hope than you came in with, and believe that a different way is possible.
A gentle heads up before you press play: this episode talks honestly about depression and mental health. Listen when you feel ready, and if needed please seek support from a qualified healthcare professional.
Three things I hope you take from it:
Burnout isn’t a personal failing. It’s a signal. Your body is telling you something needs to change.
Choosing your health doesn’t mean giving up on your dreams. It means going after them in a way you can actually sustain.
You don’t have to pick between a full life and a healthy one. You can build one where both are true.
If you’re going through a tough time, some small steps to try this week that have helped me:
Outdoor movement, 20 to 30 minutes, 3 times this week. A walk, a run, yoga in the park, dancing, anything that works for you. The magic is in moving your body in the daylight, so outside beats the living room if you can manage it.
Reach out and have an honest conversation with someone you trust. One conversation this week is enough. If that feels like too much right now, journal instead, ten minutes with a pen and no editing.
Spend time in stillness, even five minutes a day. For me, being in stillness and praying always bring me back to who I truly am versus what the negative thoughts or my situation tell me I am. It takes practice but you are stronger than what the doubts and negative thoughts say. If prayer isn’t your thing, meditation or just stillness, same five minutes.
No matter what though, don’t aim for perfection. A small step is better than none. Start where you are, with what you have, and with what you know.
This is for the curious ones
One of the things I promised myself with this podcast is that when I mention something, I’d show you where it came from as much as possible. So here’s everything I read while putting this episode together, in case you want to go further (and nerd out like I did).
Research used for this episode
Burnout as defined by the World Health Organization, included in the ICD-11 as an occupational phenomenon rather than a medical condition: https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
Tang, Y., Raffone, A. & Wong, S.Y.S. (2025). Burnout and stress: new insights and interventions. Scientific Reports, 15, 8335. DOI: 10.1038/s41598-025-92909-6
Naczenski, L.M., de Vries, J.D., van Hooff, M.L.M. & Kompier, M.A.J. (2017). Systematic review of the association between physical activity and burnout. Journal of Occupational Health, 59(6), 477–494. DOI: 10.1539/joh.17-0050-RA. PMID: 28993574
Coventry, P.A., Brown, J.V.E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R. & White, P.C.L. (2021). Nature-based outdoor activities for mental and physical health: systematic review and meta-analysis. SSM - Population Health, 16, 100934. DOI: 10.1016/j.ssmph.2021.100934. PMID: 34646931
Deng, D., Sun, Q. & Li, H. (2025). The influences of physical exercise on student burnout: based on the mediating role of psychological resilience. BMC Psychology, 13, 114. DOI: 10.1186/s40359-025-02394-9
Mayo Clinic, Exercise and stress: get moving to manage stress: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Also mentioned in this episode
Gabriela Flax, the career coach who helped me redefine what success could look like: Gabriela Flax
If you’ve been through your own burnout season, or you’re in one now, I’d love to hear the one thing helping you through, even if it’s small. I’d love to read your answers!
Thank you so much for being here and keep running your good race. 🌀
