How to Stop Work Burnout in a Changing World: A Gentle Guide to Reclaiming Your Energy
- frank47678
- 19 hours ago
- 5 min read
Why Understanding Burnout in Today’s Workplace Matters More Than Ever
Burnout today does not look like the slow drip of old office life.
It is Carmy in The Bear juggling five fires at once moving at 200 miles an hour trying
desperately to keep the kitchen the staff and himself from falling apart.
For many Millennials and Gen Z professionals the workplace has become its own version of Yes
Chef urgency chaotic unpredictable overstimulating and quietly eroding your mental health
behind the scenes.
Hybrid schedules AI pressure nonstop notifications and expectations to be available at all times
create a work environment that feels like being stuck in Carmy’s kitchen on a Friday night rush.
If you have been feeling fried on edge or like you are holding everything together with
adrenaline and hope you are not alone.
You are exhausted not defective.
Overwhelmed not incapable.
Human not broken.
And burnout is something you can gently begin to heal.
What Do We Mean by Modern Workplace Burnout
Burnout now is shaped by pressures that did not exist even five years ago.
It mirrors the emotional rhythm of The Bear:
One part of you is Carmy perfectionistic hyper responsible unable to rest.
Another part is Sydney ambitious creative but stretched thin and quietly overwhelmed.
Another is Richie activated acting out from stress instead of intention.
Another is Marcus longing for space to breathe grow and create.
These internal parts are not bad.
They are adaptive responses to pressure uncertainty and chronic stress.
Burnout is what happens when all those parts try to run the kitchen without relief rest or support.
Why Tending to Burnout Matters Especially This Year
When you acknowledge burnout instead of pushing through it you:
Strengthen emotional regulation
Reduce reactivity
Build trust within yourself
Reclaim clarity and calm
Create internal safety
Burnout ignored becomes burnout embodied the kind Carmy carries silently until it erupts.
Burnout named becomes burnout healed.
How to Begin Approaching Burnout With Curiosity and Compassion
Healing burnout does not require quitting your job or reinventing your life.
It starts with slowing down even for one minute and checking in.
Take a quiet moment breathe deeply and ask:
What is happening in my internal kitchen right now?
Let curiosity not judgment lead the way.
Below are gentle grounded practices to help you begin.
1. Getting to Know the Parts of You That Are Burning Out
Begin by noticing which parts of you are carrying the most pressure.
You might ask:
Which part of me feels most overwhelmed right now?
Is there a Carmy part that feels frantic or unable to pause?
Is there a Sydney part striving for excellence but exhausted?
Is there a Richie part reacting because things feel out of control?
What is this part afraid would happen if it slowed down?
You are not trying to fix anything here. You are simply listening.
2. Rebuilding Trust Within Yourself
Once you identify a burned out part, notice how you usually respond to it.
Do you ignore it and push harder?
Do you judge it for being tired?
Can you offer compassion instead of pressure?
What does this part need to feel safe right now?
In The Bear, everything shifts when the kitchen feels supported rather than threatened.
Your internal world works the same way.
When you meet burned out parts with warmth, they soften. They breathe. They begin to trust again.
3. Calling in Self Energy The Calm Center of You
Your grounded Self is like the steady leadership Carmy is always reaching for, the version that can pause, breathe, and reconnect.
You can invite this Self energy by asking:
Can I slow my pace by even 5 percent right now?
What happens in my body when I pause?
Can I listen without reacting?
What does my wise, compassionate Self want me to know?
Even one mindful moment can change the emotional temperature of your internal kitchen.
A Note on Safety and Overwhelm
Burnout can surface in the body as:
Tightness in the chest
Brain fog
Shutdown or numbness
Irritability
Deep exhaustion
If emotions rise quickly, pause and ground:
Feel your feet on the floor
Take slow breaths with longer exhales
Hold something warm or comforting
Name five things you can see
Stretch your shoulders or gently open your chest
If anything feels too intense, it is okay to wait and explore this with a therapist. Healing is about pacing, not forcing.
Common Burnout Mistakes and Safer Alternatives
Common Reaction | Safer Alternative |
Trying to push through like Carmy in crisis mode | Slow the pace take one small break or one small breath |
Taking on every task because someone has to | Delegate where possible or say no without guilt |
Feeling threatened by AI and overworking | Let AI lighten your load instead of competing with it |
Ignoring body signals | Pause and ground even for 30 seconds |
Believing burnout means you are failing | Remind yourself burnout means you have been trying too hard for too long |
Closing Reflection
The world is moving fast faster than our nervous systems are built for.
Hybrid work AI pressure endless demands and emotional overload can make every day feel like
a kitchen in chaos.
But you deserve more than constant rush.
More than panic.
More than survival mode.
Your burnout is not a weakness it is a message.
A quiet whisper underneath the noise:
Slow down. I need you.
Like the characters in The Bear your healing begins not in perfection but in compassion in
making the internal kitchen a place of safety presence and breath again.
Meet our Scarsdale Therapist "Frank"
Hi, I’m Frank Sarrapochiello, a bilingual (English, Spanish, and Italian) Mental Health Counseling Intern in Scarsdale, NY.
I help adults, especially LGBTQIA+ professionals and high-achieving individuals navigate anxiety, burnout, identity stress, and trauma through a warm, trauma-informed, and collaborative approach.
Before becoming a therapist, I spent over 25 years in the finance industry, where I experienced firsthand how authenticity and the nervous system intersect and how the cost of masking can quietly erode confidence and well-being.
As a 9/11 survivor, I understand both the fragility and strength of the human nervous system. I use CBT and EMDR therapy to help clients regulate, reconnect, and restore the sense of safety that makes authenticity possible.
Supervised by Dana Carretta-Stein, LMHC
Work With Frank
Working with me means you’ll receive personalized, trauma-informed support and the guidance of not just one therapist, but two.
It’s like having two therapists for the price of one at a lower session cost, while still receiving the same quality of care, compassion, and clinical supervision that Peaceful Living is known for.
If you’ve been feeling burned out, overwhelmed, or disconnected from yourself, this is a safe and affordable place to begin your healing journey.
About Peaceful Living Mental Health Counseling
At Peaceful Living, we believe that healing begins with safety, connection, and authenticity.
Our trauma-informed, LGBTQIA+-affirming therapists provide evidence-based care for individuals, couples, and families navigating anxiety, identity, and life transitions.
We help clients understand authenticity and the nervous system, regulate chronic stress, and build resilience so they can show up fully without fear.
If you’re ready to move from surviving to thriving, our team is here to support you every step of the way.
Read More from PLMHC
Go Deeper in Your Healing Journey
🎁 Learn More About The EMDR Therapy Progress Journal
📚 Check out our blogs, where our therapists break down EMDR concepts, trauma education, and practical healing strategies you can start today.