Identifying burnout causes and creating change

The Stages of Change Model

Developed in 1982 by Prochaska and DiClemente, this model offers a well-rounded and realistic framework for understanding how people move through change. Here are the adapted stages:

1. Pre-contemplation—you are not thinking about change, nor are you ready for it; people may have suggested you might be burned out, but you can’t see it.
2. Contemplation—you are beginning to think that change is necessary and may be beneficial; you start to recognise that you might be suffering from burnout and begin to weigh the pros and cons of change.
3. Preparation—you begin to make small changes; you start increasing your self-care and taking steps like communicating with your manager so that they can support you.
4. Action—you are regularly making changes to your life and lifestyle; you notice the benefits of looking after yourself and begin to make changes in other areas of your life too.
5. Maintenance—you are confident in your ability to change, have already accomplished some important changes, and can sustain them; you make sure self-care is your top priority.

The original Stages of Change Model was developed for smokers, with the final stage labelled “relapse” to represent a return to smoking. While burnout differs from addiction, people can still experience setbacks and drift back into burnout patterns—especially during stressful periods.

Life is complex, and the stages of change do not always follow a set order. Change is a process that takes time. It’s normal to move back and forth with behaviour change—one day making significant progress, and the next feeling as though you’ve taken a step backwards.

I am ready to change—now what?

Once you’ve identified the stage of change you are ready for, it’s helpful to look at the areas of your life that may be contributing to stress or burnout. Here are a few ideas to get you started.

Work

• Are you fulfilled in your current role?
• Do you feel supported by your team?
• Are you content with your working hours?
• Are you able to keep up with the amount of work you have?
• Do you have energy in the day, or do you feel sluggish and slow?
• Does your work energise you or do you dread it?
• Can you draw a line between work and play?

Family

• Do you feel supported and connected to your family?
• Are you going through a separation or divorce?
• Are you struggling with your children?
• Are the lines of communication open between family members?
• Are you able to talk openly and honestly with your family?
• Do you have healthy boundaries with your family?

Personal life

• Are you aware of your needs/wants?
• Do you feel you have a purpose or meaning in life?
• Do you feel confident in overcoming personal challenges?
• Are you content in your relationships?
• Are you financially stable?
• What is your general outlook and attitude?

Support network

• Do you have a strong support network?
• Do you know how to strengthen it?
• Do you know what a support network is?
• Are you able to access different support networks?
• Are you part of a community or would you like to be?

Recharging and relaxing

• Do you know how to relax and unwind?
• Are you able to have fun?
• Can you draw a line between downtime and other life commitments?
• Do you feel you have space in the day just for you?
• Do you have a healthy sleep routine?
• Do the days feel monotonous and relentless?

Health

• Are you mentally and physically healthy?
• Do you have regular health problems?
• What is your mental health like?
• Do you exercise and eat healthily?
• Are you able to express your thoughts, feelings, and needs?
• Do you feel emotionally blocked (i.e., as though you have feelings you can’t express, or don’t know how to)?

Think about how you answered these questions and notice what stood out most. The areas that came up most often are likely to be the ones that need attention first.

It’s normal to fear change

You may feel reluctant to change aspects of your life because you are frightened of losing control or entering the unknown. Grief can also accompany change. When you let go of something, there is a period of transition that will inevitably bring up sadness—particularly if you are letting go of a job, a life goal, or a partner. Self-care forms the foundation of meaningful change, so continue to invest in yourself to make sustainable progress.