The Silent Killer: Recipes & Remedies for Burnout For Both Entrepreneurs & Employees
- Erin Ratliff
- Mar 7
- 8 min read
Updated: Mar 10
"Burnout is the manifestation of cognitive dissonance meeting emotional disassociation in a hustle and grind culture that rewards perfectionism."
Dr. Chris Lee
Burnout is not a personal failing—it’s a systemic issue. Many professionals, especially those in entry-level office jobs, face immense workloads, unclear expectations, and limited pay. The relentless pressure to perform can lead to physical, emotional, and mental exhaustion.
What starts as enthusiasm and ambition can quickly spiral into chronic stress and burnout.
But burnout doesn’t happen overnight. It whispers before it screams. Recognizing the early signs can mean the difference between making sustainable changes and hitting a breaking point.
"Burnout is nature’s way of telling you you’ve been going through the motions, your soul has departed, you’re a zombie, a member of the walking dead, a sleepwalker."
Sam Keen
Root Causes of Burnout
Burnout affects both entrepreneurs and employees, but the experience can differ significantly due to the nature of their roles. Both groups can suffer from chronic stress, exhaustion, and disillusionment, but the key difference is control—entrepreneurs may have too much responsibility, while employees may feel they have too little.
For entrepreneurs, burnout can stem from a variety of stressors:
The immense pressure of wearing multiple hats—handling everything from finances to marketing to customer service. The sense of personal responsibility is overwhelming, as success or failure feels entirely on their shoulders.
Poor work-life boundaries, as their business is deeply personal, leading to an “always on” mindset where rest feels like lost opportunity.
The financial instability of running a business, making it difficult to step back even when exhaustion sets in.
Isolation as entrepreneurs may lack a built-in support system like colleagues or a structured workplace.
For employees, burnout typically arises from workplace demands:
Excessive workload – Unrealistic deadlines and demands.
Lack of control – Little autonomy or ability to influence work decisions, feeling trapped
Unclear expectations – Conflicting priorities create confusion and stress.
Poor work-life balance – Work intrudes on personal or self-care time, leaving little room for recovery.
Lack of recognition – Inadequate pay, appreciation, or professional growth opportunities.
Toxic work environment – Unhealthy relationships with colleagues or managers.
Emotional labor – Jobs requiring high emotional involvement without support.
Technology overload – The expectation to always be available and responsive.
Micromanagement - lack of trust, flexibility, or autonomy
Misalignment - Being forced into culture that doesn't align with values, or in types of roles that don't align with strengths or natural work style.
Some people are meant to thrive as leaders or managers, while others are meant to be followers or worker bees. Some people are meant to thrive as entreprenuers, while others are meant to stay in a traditional workplace. Knowing YOUR unique purpose and timing is the key to prevent burnout.
A Neurodivergent Perspective
Burnout can be especially intense for neurodivergent, autistic or ADHD individuals because many workplaces are designed for neurotypical ways of thinking, working, and communicating. Burnout often stems from performing inauthentic roles, suppressing emotions, or pushing through misaligned expectations.
Masking, or the habit of suppressing natural behaviors to fit into conventional expectations, requires enormous cognitive and emotional effort, leading to exhaustion. Sensory overload, rigid structures, unclear communication, and unrealistic social expectations can amplify stress, making it harder to recover from daily demands.
"The cure for burnout is not self-care. It is all of us caring for each other."
Amelia Nagoski & Emily Nagoski
ND burnout is intense, often going beyond typical exhaustion, affecting executive function, emotional regulation, and overall well-being. The cycle of burnout can become chronic, leading to long-term disengagement, health issues, or even career shifts.
By honoring who you are and what you need, you can create a work life that feels sustainable, not exhausting.
Many people, especially those with sensitive nervous systems, fall into what can be called “The Sensitivity Burnout Cycle.”
High energy = Taking on too much
Overcommitting leads to exhaustion
Overwhelm and withdrawal
Temporary relief, then repeating the cycle
It's ok if you have inconsistent energy. Embrace your true self and stop trying to fit into someone else's box. Building your self-esteem allows you to be more comfortable setting boundaries, advocating for yourself, and engaging in work that feels meaningful instead of constantly chasing external validation or societal definitions of success.
Success minus Authenticity = Burnout.
Breaking the Burnout Cycle
The Three Phases of Burnout
The body and mind send warning signals before burnout becomes severe. Pay attention to these:
Concentration problems – Struggling to focus.
Decreased satisfaction – Work feels meaningless.
Constant fatigue – Perpetual exhaustion, even after rest.
Irritability – Snapping at colleagues or loved ones.
Changes in appetite or sleep – Disrupted patterns.
Withdrawal – Avoiding people and activities.
Frequent illness – A weakened immune system.
Detachment – Feeling emotionally numb.
Lack of enjoyment – Losing interest in hobbies.
Cynicism at work – A negative or hopeless outlook.
Phase 1: Initial Ambition and Overextension
Compulsion to prove oneself – The drive to succeed leads to setting high personal standards.
Working longer hours – Difficulty in disconnecting from work creates an unhealthy work-life balance.
Neglecting self-care – Skipping meals, sacrificing sleep, and avoiding exercise result in physical and mental fatigue.
The American Psychological Association notes that 77% of employees experience physical symptoms of stress, fatigue and brainfog that if left unaddressed can lead to long-term health consequences.
Phase 2: Escalating Disregard
Denial of problems – Conflict, anxiety, and stress are ignored or blamed on external factors.
Tunnel vision – Work takes over, leaving little time for personal interests or relationships.
Social withdrawal – Isolation from family, friends, and support systems.
Phase 3: Critical Breakdown
Memory loss and sensitivity – Cognitive issues, difficulty concentrating, and heightened emotional responses.
Detachment and depersonalization – A feeling of disconnection from self and others.
Inner emptiness – Persistent anxiety, potential reliance on unhealthy coping mechanisms.
Depression and exhaustion – A deep sense of meaninglessness, requiring medical attention or professional intervention.
"When we are caught in a culture of relentless productivity, we can start to believe that exhaustion is the price we must pay for success."
Dr. Saundra Dalton-Smith
Remedies for Resilience
Self-care is about maintaining overall well-being and preventing burnout, while after-care is
focused on healing and recovery after difficult situations or emotional strain. Both are essential for holistic well-being.
Self-Care (Proactive, Ongoing Wellness Practices)
There are many practical and affordable strategies to help entrepreneurs build resilience, combat insecurities and fears, and maintain a calmer mindset.
Practicing guided meditations, brainwave trainings or or mindfulness
Eating nutritious meals and incorporating adaptogenic herbs and mushrooms
Staying hydrated
Exercise or movement (yoga, walking, etc.)
Setting healthy boundaries
Optimizing sleep environments to enhance sleep quality and duration
Journaling or reflecting on your thoughts and feelings
Taking regular "digital detox" breaks from technology to unplug, rest and recharge
Spending time in nature or quiet spaces
Practicing gratitude or positive affirmations
Somatic work or breathwork
Embracing"Soft wellness" -gentle, joyful activities that prioritize social connection, continuous learning, and presence over productivity. Examples: Joining a local club, taking a class, leading workshops, hosting gatherings, engaging in creative hobbies
"Self-care is how you take your power back."
Lalah Delia
After-Care (Reactive, Recovery Practices)
Resting after a stressful or physically demanding day
Using soothing techniques after emotional distress (e.g., a warm bath or deep breathing)
Seeking therapy or counseling after a tough experience
Reaching out to supportive friends or loved ones after a setback
Engaging in physical healing practices (e.g., massage, stretching after tension)
Taking time off after burnout or emotional overwhelm
Using relaxation techniques following a high-stress event
Processing feelings and emotions after a triggering incident
Reflecting on and learning from challenges after they've passed
Recharging your energy through activities like solitude, art, or creative expression
Reminder: 'Doing Your Best' is not possible if you disregard or compromise your physical or mental health. It's what you can accomplish after you prioritize it first.
Breaking the Burnout Cycle
Without intervention, burnout can leave people feeling trapped and hopeless. However, with the right remedies and commitment, it is possible to break free and build resilience.
Awareness is the first step toward change, and real solutions start with both individuals and workplaces making meaningful shifts.
For Workers
Look At Other Countries: Consider the European approach to life/work
Do exactly what you're paid for and nothing more
Refuse to be available after-hours/off the clock
Prioritize your health, wellbeing and family over job responsibilities, managers or coworkers,
Take as long as you want for lunch, and enjoy a treat while you're at it
Be unreachable on vacation
Understand deeply that WORK DOESN'T MATTER in the grand scheme of one's life
Set Boundaries
Just because you're capable of something doesn’t mean it aligns with your energy. Protect your time and space, and prioritize Rest & Recovery
Remember, Exhaustion isn’t a badge of honor. And pushing yourself to the breaking point isn’t strength. It’s denial, and self-abadonment. You desrve better.
Push Back on Exploitation – If you begin to use the term “exploitation” instead of “burnout,” it's a great reframe to shift the responsibility to employers to create healthier work environments, not to shame employees for having realistic human needs.
Know Thyself - Self-attunement is critical. Stop the comparison game and realign your energy to your unique frequency. Authenticity and self-awareness are powerful antidotes to burnout because they help you make choices that align with your true values, energy levels, and needs.
When you know and accept your limits, strengths, and what truly fulfills you—you’re less likely to overextend in ways that drain you.
It’s about understanding where you truly thrive, recognizing when a role is pushing you toward exhaustion, and making adjustments before burnout sets in.
"I have a theory that burnout is about resentment. And you beat it by knowing what it is you're giving up that makes you resentful."
Marissa Mayer
For Business Leaders
Mindfulness Matters
Stop forcing employees into fight-or-flight mode just for the sake of profits. Mindful leadership fosters respect and sustainability.
Challenge Workplace Culture
There’s no reason anyone should have to “thrive in a fast-paced environment” or “work well under pressure.” Fake urgency is often a product of mismanagement and unrealistic, inconsiderate profit-driven expectations.
Personalize & Customize
The key is to realize everyone is different, with different talents, skills, abilities and levels of tolerance to stress or pressure.
Some people gain energy and fulfillment from leading, strategizing, and making decisions, while others find satisfaction in being part of a support team, following clear directions, and focusing on their craft rather than overseeing others.
Some people enjoy structure and stability, while others might feel stifled and disengaged if they’re stuck in a role with no room for autonomy or influence
Offer Accommodations
Recognize and honor neurodivergent needs such as structured downtime, sensory-friendly environments, and autonomy to help prevent burnout and create more sustainable work experiences for your team. Without accommodations, flexibility, and understanding, your most creative, innovative thinkers may soon leave.
Reframe the expectation of "ASAP" at work. Instead of "as soon as possible" let it be as Slow. Soft. Sustainable. Sincere. Steady as possible. Let it be, "Allow Space and Pause."
Wrapping It Up
Whether you're a solopreneur navigating the pressures of running a business alone or an employee managing relentless workplace demands, the key to sustainable success and breaking the burnout cycle lies in balance, boundaries, and self-awareness.
Burnout isn’t a sign of weakness—it’s a signal that something needs to change. It's something we should never have encountered in the first place, and because capitalism has normalized it, it's likely have tolerated for far too long.
Slowing down isn’t failure; it’s a strategy for longevity. Your energy is your most valuable resource—protect it fiercely, and start to redefine success on your own terms.
"Incorporating wellness practices isn't just self-care; it's a business strategy. A rested and focused leader is far better equipped to handle challenges than a burned-out one."
Dr. Julie Gurner
Erin Ratliff is a holistic, organic growth + visibility business coach and consultant serving energy-sensitive soul-preneurs, heart-led self-starters with the mission of personal and planetary healing.
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