MODERATE BURNOUT RISK

Burnout's Creeping In. Intervene Now.

Burnout isn’t just about feeling tired. It’s a chronic emotional and psychological state that can quietly erode your sense of purpose, energy, and connection. At its core, burnout results from prolonged exposure to stress without adequate recovery or meaning-making.

Emotionally, it shows up as irritability, sadness, or emotional numbness. Cognitively, it dulls your creativity and decision-making capacity. Physically, it can cause insomnia, exhaustion, or frequent illness. And relationally? It drives disconnection from colleagues, loved ones, even yourself.

Whether your BAT score is low, moderate, or high, the underlying current is the same: your system is asking for change. You are not broken. You are responding to pressure with the only tools you currently have access to. And the good news? More tools are always available.

Interrupt the Spiral Before it's too Late

Prioritize
Self-Care

Integrate short breaks into your day. Even five-minute pauses can rejuvenate your mind and reduce stress.

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Seek
Professional Help

Consider reaching out to a therapist or counselor. They can provide strategies tailored to your situation.

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Reach Out
for Support

Discuss your feelings with trusted individuals. Sharing can lighten the emotional load and offer new perspectives.

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Understanding Your Results

A moderate burnout score suggests you’re carrying a considerable load. You might still be functioning outwardly: meeting deadlines, showing up to obligations, answering messages, but it’s taking more effort than before. Maybe your motivation flickers, your patience feels thinner, and you’re more reactive than usual. Perhaps you’re questioning if this pace is sustainable, or even worth it. There might be days you fantasize about quitting, escaping, or just sleeping for a week.

What you’re experiencing isn’t laziness or failure. It’s your body and mind warning you that your internal resources are depleting faster than they’re being replenished. This is a signal to pause, not a verdict on your worth or capability. You’re still in the game, but it’s time to re-evaluate how you’re playing.

Hit the Action Cards Above to engage the emergency brake.

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You're Tired Because You've Been
Carrying too Much for too long

What Can You Do Right Now

You’re past the gentle maintenance phase. Your system is showing signs of strain. Self-care now becomes essential, not optional. You’re not failing, you’re responding.

  • Establish a weekly recovery ritual: Schedule non-negotiable time each week for rest or something that fills you up (not just numbs you out).
  • Use a “Stress Check” journal: Once a week, jot down your energy levels, mood, and any physical symptoms.
  • Practice saying no: Even small “nos” build a boundary muscle that prevents overcommitment.
  • Take movement breaks during the day: Every 90–120 minutes, take a walk, stretch, or shift your environment.
  • Protect your evenings: Try to shut down email, Slack, or work notifications after a certain hour.
  • Do a “Values Inventory”: Reconnect with why you do what you do. This can be protective against burnout creep.

  • Use the 3 R’s Check-In: Recognize burnout signals. Reframe your expectations. Reset your boundaries.

  • Daily Mindful Reset: Try the Box Breathing Technique (4-4-4-4 breath pattern).

  • Capture a negative Thought, Recognize the trigger, Avoid unhelpful behavior, and Choose an alternative coping response.

  • Sensory Recovery Moments: Aromatherapy, binaural beats, warm baths. Engage calming sensory input.

Curate Resources
for Burnout Risk

hand-picked books, tools, and practices to help you stay resilient and avoid sliding into moderate or high burnout.

Keep Going
Even when you're running on fumes

This is the red zone where heroic overfunctioning masquerades as grit. You may feel like you can still “push through,” but real strength now is pulling back and prioritizing your system.

When you notice irritability, apathy, or that nagging “something’s off,” believe it. Respond like you would for someone you care about. Let this be your sign to regroup.

You’re doing important work. You deserve to last.

Try Insight Timer or CBT Thought Diary tonight. 5 minutes is better than none.

You Don't Have to Break Down to
Ask for Backup

What Can You Do Right Now

You’re not alone in this. Support doesn’t mean you’re broken. It means you’re investing in recovery with help. That’s smart.

  • Schedule a Preventive Mental Health Check-In: Just like you see a doctor annually, meeting with a therapist occasionally can strengthen your emotional immune system.

  • Try One Free Consult: Even one conversation with a mental health pro can clarify your next steps.

  • Leverage Workplace Resources: Ask about EAP, flex schedules, or workload adjustment options.

  • Join Group Support Spaces: Processing with others in the same boat is powerful. See Supportiv or Coa.

  • Set a Mental Health Goal: Example: “I want to improve how I respond to work stress” or “I want to understand why I keep pushing through exhaustion.”

  • Explore Different Support Styles: Therapy, coaching, group support, or spiritual counseling, they all count.

Curated Resources
Moderate Burnout Support

hand-picked books, tools, and practices to help you stay resilient and avoid sliding into moderate or high burnout.

Keep Going
With Backup

Burnout recovery is not a solo act. It’s a team effort. Getting help means you’re working with your nervous system instead of against it.

Don’t wait. Search for a therapist near you or start with Open Path Collective today. You don’t have to wait to be in crisis.

Isolation Feels Safer.
Until It Doesn't

What Can You Do Right Now

Connection doesn’t require a script or a solution.

It requires presence.

Choose low-stakes vulnerability.

  • Identify Your “Inner Circle”: Who are 1–2 people you can talk to when you’re not feeling 100%?

  • Start a “Connection Ritual”: Weekly walks, shared playlists, check-in texts. Connection doesn’t have to be deep to be meaningful.

  • Use Low-Pressure Language: “Hey, I just wanted to share where I’m at lately…” or “Let’s connect and check in on how we’re doing.”

  • Let People In on the Little Things: Connection happens in the mundane, not just the milestones.

  • Use Voice Notes or Voxer: Don’t force a call. Share what you can when you can.

  • Connection Contracts: Schedule weekly micro-hangs. Virtual coffee, co-working Zooms, etc.

  • Name the Elephant: “I think I’m getting burnt out and I don’t want to go it alone.”

Curate Resources
for Connection

hand-picked books, tools, and practices to help you stay resilient and avoid sliding into moderate or high burnout.

Keep Going
Together

Burnout tells you to isolate. Connection rewires your system. Don’t believe the lie that you’re too much or too far gone.

Text a friend now. Open 7 Cups if you need someone tonight. Or post in Supportiv anonymously. You’re not alone.