BURNOUT vs BROWNOUT
Spotting the signs and supporting yourself
You’ve probably heard of BURNOUT, the state of physical, mental, and emotional exhaustion caused by prolonged and excessive stress which hasn’t been managed properly.
However, you my not have heard about another form of personal depletion which is also on the rise today, especially in the workplace, and that is BROWNOUT.
While Burnout is the crash;
Brownout is the slow dimming dimming of your inner light that happens long before you hit the wall.
Both have negative implications on our mental health, wellbeing and our ability to performance in the workplace and in our lives in general.
That’s why I’ve written this blog.
With so many people feeling the effects of burnout or brownout, I wanted to offer some insight to help you (and those around you) notice the signs sooner and take steps to protect your energy, well-being, and performance. I hope you find this useful.
BURNOUT (The Crash and collapse)
What it looks like:
Burnout happens when prolonged stress and overwork leaves you feeling completely depleted and drained, potentially to the point where you feel you need a reset. It most often occurs in the workplace but can happen in other areas of our lives too.
Speaking from personal experience, it is feels like when you so depleted (emotionally, mentally, and physically) that your body over-rules your judgement to carry on as normal and it shut everything down to pause and reset. Much like your when your computer freezes and shows the black screen before you need to reboot it to fix what was going wrong.
You might feel:
Exhausted: Feeling drained and unable to cope, both physically and mentally.
Detached or cynical: Developing a negative, detached, or cynical attitude towards your work or role. E.g. Difficulty concentrating, negative thought patterns, feeling flat or disconnected.
Ineffective or unmotivated: A decrease in your productivity and a feeling of being less competent or effective in your job. This could also present as lack of motivation and reduced sense of accomplishment or enjoyment in your role.
Physically unwell: Headaches, poor sleep/ insomnia, low immunity, frequent illness.
How to support yourself:
Burnout requires us to reset (reboot) and heal before we can fully recover.
This may mean fixing or changing some of the old behaviours (hardware) to work efficiently again.
Stop and rest
Take real time off, not just a weekend.
You need to refuel and build up your energy again.
Recovery starts with permission to pause and create space for you.
Find ways to self-regulate: Unwind, re-balance or re-energise your energy.Seek support
Talk to a coach, therapist, or trusted person who can help you reset and reframe.
They will help you to identify the root causes of your burnout (often blind-spots in our own behaviours or thinking), and will help you to build up a personal plan to feel better again.Rebuild routines
Reintroduce structure gently with nourishing and restorative habits like walking, journaling, or balanced meals. This helps to regulate your nervous system and rebuild your energy.Redefine success
Shift from constantly DOING to a way of sustainably BEING.
We are of little use when we are depleted. The better you feel, the more you capable you are.Reassess your boundaries
Give yourself permission to say no if you need time to rest or recover.
Prioritise your time to ensure you maintain your energy and inspiration.HEAL & RECOVER
Just like having an injury or being ill, burn-out requires time to heal and reset.
View your recovery as a gentle and nourishing process back towards your health.
Check in with yourself daily and adjust accordingly.
BROWNOUT (The Slow Fade)
What it looks like:
Brownout is the subtle erosion of motivation, joy, and engagement.
You’re still functioning, but you feel like you’re running on low battery.
Common signs include:
You’re “fine” but not fulfilled
Small tasks feel heavier than usual
You’ve lost your spark or creativity
You’re disengaged but still showing up
You feel like your energy and motivation is being sapped from you
You can sense that something needs to shift
How to support yourself:
Brownout means your body, mind and soul needs some TLC (Tender loving Care) so that you can top up your energy and feel inspired again.
Reconnect with meaning
Ask yourself why you’re doing what you’re doing.
Realign with purpose.Micro-breaks, not meltdowns
Incorporate time for short pauses/ breaks throughout the day to reset your nervous system.
e.g. get a cup of tea and enjoy it, walk outside, breath fresh air, find a quite room and stretch,Bring back joy
Do something that lights you up by raising your vibration as this tops up our energy tank.
e.g. listen to your favourite song, speak to a friend, help a stranger, enjoy your book.Notice what is draining you
Notice what drains you versus what restores you.
Adjust or actions or approach accordingly to ensure you maintain or refill your energy levels.
e.g. if you know you have a tough call or presentation, ensure you do something calming before or fun afterwards.Become aware and take action early
Brownout may lead to burnout.
If you ignore the early signs, or you don’t adjust your actions or approach you are increasing your risk. Address how you feel before it leads burnout.Lean to master your own energy
Self-awareness is KEY because we are all unique and experience life differently.
Start to notice how YOU feel and learn what works for YOU. Let it evolve as you learn.
Our energy requires maintenance and balance. (Think…. Energy IN vs Energy OUT)
FINAL THOUGHT
Both burnout and brownout are signs that something in your current rhythm isn’t working.
The key difference between Burnout and Brownout is timing and intensity.
Brownout whispers, whilst burnout screams.
Listen to the whispers, take care early, and you’ll protect your energy, performance, and well-being in the long run.
Self-awareness and understanding what your bodies needs is KEY to living a happy healthy life.
If you would like to find out more please feel free to get in touch.