Navigating the Storm: Understanding and Overcoming Burnout – Level Up by Iti

Navigating the Storm: Understanding and Overcoming Burnout

Iti malken burnout recovery coaching level up by iti


“If you feel constant stress or are burnt out, it means that you are not in alignment with your real purpose. Take time to figure out that purpose and you will never be stressed again”

- Iti Malken, Personal Development & Burnout Prevention Expert


In today's fast-paced world, many of us are sailing dangerously close to the shores of burnout. Burnout is more than just a buzzword; it's a real and pervasive issue affecting individuals across all walks of life. In this blog post, I will delve into what burnout is, its causes, and, most importantly, how to overcome it and regain a sense of balance and well-being.

The Burnout Epidemic

Burnout is not simply feeling tired or stressed; it's a state of chronic physical and emotional exhaustion brought on by prolonged periods of unmanageable stress. It can affect anyone, from employees in demanding jobs to caregivers, students, and beyond. The first step in addressing burnout is recognizing its symptoms: constant fatigue, reduced motivation, cynicism, and feelings of ineffectiveness.

Understanding the root causes of burnout is essential. Factors such as excessive workload, a lack of control, unrealistic expectations, and an unhealthy work-life balance can contribute to burnout. Additionally, personal traits like perfectionism and an inability to say no can increase one's vulnerability.

Symptoms of burnout can vary, but they commonly include:

1. Physical Symptoms:
- Persistent fatigue and low energy
- Frequent headaches or muscle aches
- Sleep disturbances
- Weakened immune system, leading to frequent illnesses

2. Emotional Symptoms:
- Feelings of helplessness or hopelessness
- Increased irritability and mood swings
- Reduced sense of accomplishment or satisfaction
- Emotional detachment and cynicism

3. Cognitive Symptoms:
- Decreased concentration and attention span
- Memory problems
- Difficulty making decisions or solving problems

4. Behavioral Symptoms:
- Withdrawal from work or social activities
- Neglect of personal responsibilities
- Increased use of substances like alcohol or caffeine
- Procrastination and decreased productivity

It's important to recognize these signs early to prevent burnout or seek support when needed, such as through counseling, lifestyle changes, or adjustments to work-life balance.

My personal Burnout story

I started my career in my late teens when I was around 19. I was doing my degree and working at the same time. It was normal to juggle 100 things at the same time. Looking back if I could do it again, I would take the time to enjoy the learning process and being in an educational environment and postpone work to much later on.

My first “real” job was at an advertising agency and later I switched into Public Relations. The high intensity masculine energy in the companies I worked for left me burnt out. There was actually a time in my life when just the sight of a computer would make my stomach turn.

The thing that made it much worse is that I did not even know that I was heavily burnt out. There wasn’t much discussion on these topics back then and I actually thought that feeling overwhelmed and stressed at work was a natural thing.

When I finally took some time off and figured out what was wrong I started my own Inner Work and mental health journey. I self cured the fatigue and physical health issues quite quickly but it has been a long journey for changing the mindset and feeling mentally strong again. But this journey does not need to be long, it is rewarding and enjoyable if it is done with the right techniques. I’ll share some tips below. 


Women and Burnout

It saddens me that many companies still haven’t understood that women and men function differently and need an individual approach. Often only masculine characteristics are praised in the workspace.

Like nature has its seasons, women are cyclical beings, and we are not created to be alert 24/7 like men. There are times when our masculine energy dominates and there are other times when we need to rest, take it easy and lean into our feminine energy. From this perspective alone it explains why the 40-hour work week is an outdated concept.

Taking all of this into account, it is no wonder that most of my clients are burnt out and they can’t figure out what’s wrong. Everything seems so perfect from the outside and their life should be amazing by today’s societal standards. But they find something is still missing…

Burnout is a universal concern, but studies suggest that women, more than ever, are experiencing its effects. Balancing careers, caregiving responsibilities, societal expectations, and gender bias can create a perfect storm of stress that leads to burnout.

Women can be especially prone to burnout due to a combination of social, cultural, and workplace factors. Some reasons include:

1. Multiple Roles:

Women often juggle multiple roles, such as career, caregiving, and household responsibilities. This can lead to increased stress and less time for self-care.

2. Gender Expectations:

Societal expectations may place additional pressure on women to excel both in their careers and as caregivers, which can be overwhelming.

3. Gender Pay Gap:

In many places, women still earn less than men for similar work. This economic inequality can lead to financial stress and job insecurity, contributing to burnout.

4. Lack of Workplace Support:

Some workplaces may not provide adequate support for work-life balance, parental leave, or flexible schedules, making it challenging for women to manage their responsibilities effectively.

5. Societal Pressures:

Societal expectations about women's appearance, behavior, and achievements can add to the pressure to excel in all aspects of life, increasing the risk of burnout.

It's essential to address these issues through policies that promote improved work-life balance, and greater workplace support for all individuals. This can help reduce the gender-specific risk of burnout.

Women should not bear the burden of burnout alone. It's vital to raise awareness, challenge stereotypes, and promote policies that support flexibility both at home and in the workplace. By empowering women and dismantling the systemic barriers they face, we can collectively reduce the prevalence of burnout among women.

Women and burnout is a pressing issue that requires attention and action. By acknowledging the unique challenges women face, offering support, and advocating for life balance, we can help women navigate the path to well-being and fulfillment while breaking free from the cycle of burnout.


Preventing Burnout 

It is much easier to prevent burnout than to cure. Burnout doesn't stop at affecting your work or personal life; it can also have profound consequences on your mental and physical health. It can lead to anxiety, depression, sleep disturbances, and even chronic health issues. Recognising these effects underscores the importance of addressing burnout promptly.

Recovery from burnout is a journey that requires patience and dedication. Before we dive into prevention, it's essential to understand what burnout looks like. Symptoms include persistent fatigue, reduced motivation, cynicism, and a sense of ineffectiveness. Recognizing these signs early can help us take action before burnout takes hold.

Here are some suggestions for preventing burnout:

Improve Work-Life Balance

One of the primary contributors to burnout is an imbalance between work and personal life. To prevent burnout, prioritize setting clear boundaries between the two. Allocate time for relaxation, hobbies, and spending quality time with loved ones.

Time Management

Effective time management is key to preventing burnout. Prioritize tasks, delegate when possible, and break larger projects into manageable steps. This reduces the feeling of being overwhelmed.


Self-care isn't selfish; it's essential. Prioritize activities that rejuvenate you, such as exercise, meditation, reading, or pursuing hobbies. Taking care of your physical and mental health is a powerful burnout prevention tool. 

Note: getting a manicure or your hair done is grooming, it is not self care.

Stress Management

Stress is a major contributor to burnout. Learn stress management techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation. These practices can help you stay resilient in the face of stressor.

Setting Realistic Goals

Don't set yourself up for burnout by setting unrealistic goals and expectations. Instead, set achievable objectives, break them down into smaller steps, and celebrate your accomplishments along the way.

Learning to Say “No”

Many of us struggle with saying no, but it's essential for preventing burnout. Politely decline additional tasks or responsibilities when your plate is already full. Saying no is a sign of self-respect and healthy boundaries.

Seeking Support

Don't hesitate to reach out for support when needed. Whether it's talking to a friend, family member, or a professional counselor, seeking help can provide valuable perspectives and coping strategies.

I have created a coaching session specialising preventing/managing burnout. With my expert guidance and a tailored plan of action, you will experience clarity and begin to take actions to get out of the burnout circle. This consultation stems  from my own burnout journey and personal experience with this issue.

Regular Self-Check-Ins

Frequently assess your stress levels and overall well-being. If you notice signs of burnout creeping in, take immediate action to address them. Prevention is often more effective than recovery.

The Ongoing Journey

Preventing burnout is an ongoing process, not a one-time fix. It requires continuous self-awareness, adjustments to your lifestyle, and a commitment to self-care and well-being.

Final Thoughts 

Burnout is not a fate we must accept. By recognizing its signs and adopting preventive strategies like work-life balance, time management, self-care, and stress management, we can maintain a fulfilling and balanced life. Prioritizing well-being is not a luxury; it's a necessity in today's fast-paced world. So, let's embark on this journey towards a burnout-free, thriving life together.

Burnout should never be considered a badge of honor. In fact, it's a concerning phenomenon that can have severe negative impacts on our physical, mental, and emotional well-being.

Unfortunately, in some cultures or industries, there is a misguided notion that working long hours, sacrificing personal time and well-being, and constantly pushing oneself to the limit is a sign of dedication or success. However, this mindset can be incredibly harmful.

When we prioritize work or external expectations over our own well-being, we risk neglecting important aspects of our lives, such as self-care, relationships, and personal growth. Over time, this imbalance can lead to burnout and have detrimental effects on both our personal and professional lives.

Recognizing and acknowledging the importance of self-care, setting boundaries, and maintaining a healthy work-life balance is crucial. It's essential to prioritize our physical and mental health, take breaks, and engage in activities that recharge and rejuvenate us. By doing so, we can enhance our overall well-being, improve our productivity, and prevent burnout.

Instead of glorifying burnout, we should strive for a healthier perspective that values self-care, balance, and sustainable work practices. It's essential to create supportive work environments that prioritize employee well-being and promote a culture where burnout is not seen as a measure of success.

In conclusion, burnout is a significant issue affecting individuals worldwide, but it's not an obstacle that cannot be tackled. By recognizing the signs, addressing the root causes, and adopting a proactive approach to self-care and stress management, you can navigate the storm of burnout and return to a path of balance and well-being.

Remember that seeking help and making self-care a priority are signs of strength, not weakness, on this journey to recovery and resilience.


With love,

Iti Malken

Creator of

Level Up By Iti


PS! As mentioned before, prevention of burnout is much easier than the cure. If you feel that you might be heading towards burnout, talk to your employer and get professional coaching on this matter. 

1 comment

  • Very helpful! I read your article on overcoming burnout, and I must say it’s a well-written and insightful piece. Your tips on self-care, setting boundaries, and seeking support are crucial for tackling burnout. Your personal story adds a relatable touch, making it even more engaging. Great work in addressing such an important issue!

    Aurelia K.

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