Burnout and Permission to Pause

Dear Counslr: I am feeling burned out in my job but scared to take time off because I don’t want to look “replaceable.” What should I do?

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Answer: Feeling burned out but afraid to take time off is something many dedicated employees experience. You are not alone or weak. You are a human who cares about your role and being seen as dependable. This fear of being seen as less committed, valuable, or even disposable can drive people to the point of burnout, affecting not only their mental and physical health but also their ability to perform well at work.

The truth is, taking care of ourselves doesn’t make us replaceable; in fact, it makes us sustainable. When we take care of ourselves, we are better equipped to do our jobs effectively and experience greater job satisfaction in the long run.

One way to work through this fear is to challenge and reframe the way we view “taking time off.” There is a proven technique called “cognitive restructuring” that may be helpful to use if you notice your thoughts are creating anxiety and patterns of burnout. This strategy helps us identify, challenge, and reframe hindering beliefs that often keep us stuck in a negative thought cycle. The idea this tool teaches us is that if we examine our thoughts more, we can start to see if they are fully true or based on outdated beliefs that are no longer helping. Taking a closer look at our thinking patterns can help us gain clarity, practice self-compassion, and make choices that are more aligned with what truly matters to us rather than our fears.

Reframing our thoughts using this example can sound like, “I am not replaceable simply because I am taking a break. I am human, and humans need to rest to do their job well. I deserve to rest.” This reframe may open the door to more feelings of relief, acceptance, joy, and compassion instead of shame, self criticism, and anxiety. Our negative thoughts aren’t always facts, so if we give ourselves the chance to challenge them a bit, we are offering ourselves the gift of self-love and understanding.

Want to go deeper? Chat with Jocelyn and counselors like her today in the Counslr app!

The resources in this Wellness Toolkit are for informational purposes only and should never replace advice from your medical or mental health professionals. If you are in a life-threatening situation, call 988 or contact emergency services immediately.