#37: Burned Out? Early Signs And How To Reverse Them With Dr. Brian Plante
Burnout. It’s a word that resonates deeply with educators, especially those balancing teaching responsibilities with the demands of personal life. But what exactly is burnout, and how can we prevent it? Dr. Brian Plante, a licensed naturopathic physician at the Amen Clinics, joined us on the podcast to unpack this all-too-common experience and share actionable strategies for recovery and resilience.
If you’ve ever felt like there’s “no gas left in the tank,” this conversation is for you.
burnout vs. stress: understanding the difference
Burnout isn’t just another term for stress or fatigue. Dr. Plante explained that while stress can often be alleviated with a good night’s sleep or a weekend off, burnout is deeper—a prolonged state of emotional, mental, and physical exhaustion. Burnout often comes with feelings of detachment, cynicism, or a loss of purpose.
“It’s like you’re running on empty,” Dr. Plante shared. “You might still show up for work, but your productivity and confidence take a hit, even though you know you’re capable.”
Some early signs to watch for include:
- Struggling to recover from stress.
- Feeling disconnected from work or previously meaningful tasks.
- Doubting your abilities despite past success.
- Experiencing persistent exhaustion that doesn’t improve with rest.
the root causes of burnout
Dr. Plante explained burnout through a simple energy equation: energy out versus energy in. If you consistently expend more energy than you take in, you’re on the fast track to burnout.
While short-term stress is unavoidable, prolonged periods of imbalance without opportunities to refuel can drain even the most resilient among us. Identifying where your energy is going—and how to replenish it—is key.
Ask yourself:
- Where is my energy going? (What are the daily demands on my time and resources?)
- Where is my energy coming from? (What relationships, habits, or activities give me life?)
Practical steps to refill your tank
One of the most profound takeaways from Dr. Plante was his analogy of an oxygen mask: “If you don’t put your own mask on first, you won’t have the capacity to help others.”
Here’s how you can start putting gas back in your tank:
- Take Inventory: Draw a line down the middle of a page. On one side, list everything that gives you energy—supportive relationships, creative pursuits, nourishing food, exercise, or even quiet moments of stillness. On the other side, list what’s draining your energy—demands, obligations, or unhealthy habits. This clarity helps identify where to make changes.
- Learn to Say No: Saying no is a form of self-care. Dr. Plante encouraged us to be “compassionately but ruthlessly honest” about our priorities. Remember, every “yes” to someone else is a “no” to something else, often your own needs.
- Ask for Help: Burnout thrives in isolation. Whether it’s leaning on colleagues, seeking professional support, or simply delegating tasks, building a network of support is essential. As Dr. Plante put it, “We’re not meant to do this alone.”
Daily habits for long term resilience
Prevention is always better than recovery, and small, consistent habits can help you manage stress before it leads to burnout. Dr. Plante recommended the following foundational practices:
- Prioritize Sleep: Aim for 7-9 hours per night to restore both body and mind.
- Move Your Body: Exercise reduces stress hormones and boosts mood.
- Nourish Yourself: Eat nutrient-dense, minimally processed foods to fuel your energy.
- Stay Hydrated: Don’t underestimate the power of water for your physical and mental health.
- Cultivate Joy: Make time for activities that bring you happiness, whether it’s listening to music, creating art, or spending time with loved ones.
Dr. Plante also emphasized the importance of authentic relationships—those where you feel seen, celebrated, and supported. If certain friendships leave you feeling drained, it might be time to reevaluate.
Building emotional resilience
Resilience isn’t about avoiding stress—it’s about bouncing back stronger. Dr. Plante shared two approaches to building resilience:
- Nurturing Practices: Allow yourself moments of rest, unplug from technology, and speak kindly to yourself.
- Voluntary Discomfort: Activities like cold exposure or high-intensity exercise can strengthen your ability to handle stress by training your brain to stay calm under pressure.
mindfulness: a simple yet powerful tool
Mindfulness doesn’t have to be complicated. Start with something small:
- Use an app like Calm or Headspace.
- Try a five-minute breathing exercise.
- Practice grounding techniques like noticing five things you see, four things you hear, and so on.
“The goal isn’t to clear your mind,” Dr. Plante explained. “It’s to observe your thoughts without being swept away by them.”
the power of self-compassion
Perhaps the most inspiring part of this conversation was Dr. Plante’s reminder to treat yourself as you would a loved one. Too often, we hold ourselves to impossible standards while offering grace to everyone else.
When you make self-care a priority—not just the manicures and massages, but the daily decisions to nourish your body, mind, and soul—you create a foundation for sustained energy and joy.
Take the first step
Whether you’re in the early stages of burnout or looking to prevent it altogether, remember: small changes add up. Start by identifying what gives you energy and what drains it. Then, take one step—just one—to rebalance the equation.
As Dr. Plante said, “Resilience isn’t about doing it all. It’s about doing what truly matters with joy and purpose.”
For more insights and support, connect with Dr. Plante through the Amen Clinics or follow him on Instagram at @DrBrianPlante.
Let’s show up for ourselves with the same love and care we give to others. Your energy—and your joy—are worth it.
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