Burnout Triage: Quick Fixes for Your Frazzled Brain

If you’ve ever been told to “just get more sleep” or “stop working so much” when you’re clearly on the edge of burnout, you know how unhelpful that advice can feel. When you’re already drowning, the last thing you need is a full lifestyle overhaul.

What you need are small, doable shifts that start moving the needle right away—simple techniques you can use this week to stop the spiral and finally breathe again.

That’s what today’s episode of the Beyond Burnout Podcast is all about. Think of it as a first-aid kit for your frazzled brain.

In this episode, I share three core burnout triage techniques, plus three bonus action steps you can use to reclaim your sanity when life feels overwhelming.

🔹 Triage Tip #1: Balance Sleep with Active Rest

Sleep is essential—but it’s not the whole story. Learn why pairing good sleep with “active rest” (like walking, stretching, or reading) restores your brain’s attention span and helps you recharge faster than sleep alone.

🔹 Triage Tip #2: Let It Out or Let It Go

Burnout often comes with heavy emotions like resentment and frustration. I’ll walk you through practical ways to process emotions—whether that means releasing them through journaling or movement, or learning to let go of what you can’t control.

🔹 Triage Tip #3: Move Your Body

You don’t need a gym membership to reset your stress response. Any kind of movement—from gardening to dancing—can complete the stress cycle, flush out hormones, and help you feel stronger and clearer.

Bonus Action Steps

Because I like to end each episode with a Plan of Action, I also share three quick extras you can try today:

• The 5:00 Dance Party → Create a ritual to transition from work to home life with music and movement.

• Phone a Friend → Beat the isolation of burnout by connecting with someone you trust.

• Cultivate Gratitude → Break the cycle of negativity by thanking the people around you.

Key Takeaway

Burnout triage is about remembering you still have power. You may not be able to fix everything today, but you can claim small wins that give you the strength to keep moving forward.

Want to go deeper? Grab a copy of my new book, Beyond Burnout: The Over-Achiever’s Guide to Beating Burnout for Good, available wherever books are sold. Learn more at beatburnoutforgood.com .