Burnout - A Case Study of ‘Jennifer’
Case Study: Overcoming Burnout and Regaining Life Balance
This case study is a composite of multiple clients. To preserve confidentiality I’ve called her ‘Jennifer’.
Summary: A Journey Through Burnout and Recovery
Jennifer, a high-achieving senior manager, reached a breaking point after years of relentless work pressure. Burnout led her to leave her job with no immediate plan, overwhelmed and emotionally drained. Our work together focused on helping her rest, reconnect with her values, and build sustainable habits. Returning to work brought new challenges, but through techniques like Acceptance and Commitment Therapy (ACT) and strategic habit formation, Jennifer successfully integrated work-life balance, redefined her professional boundaries, and reclaimed her wellbeing.
The Breaking Point
Jennifer had always been driven. Juggling demanding work, family, and social commitments, she thrived on achievement but found herself increasingly exhausted. Eventually, she reached a point of complete depletion—struggling to enjoy activities, feeling emotionally numb, and unable to sustain her work performance. With no energy left, she made the difficult decision to resign without a backup plan.
“Healthy stress is an energised experience, where we are absorbed by reaching goals or ‘fixing’ problems, whereas burnout is often a hollow experience of feeling we’ve given all we have and are now running on empty.”
The Recovery Process
Our sessions initially focused on rest and self-compassion. Jennifer learned to shift her mindset from constant productivity to allowing herself space to recharge. Spending time in nature, practicing gratitude, and embracing small moments of joy helped her reconnect with herself. Over time, her energy and sense of purpose returned, and she felt ready to re-enter the workforce with new hope and clear intentions.
Returning to Work: Old Patterns Resurface
Stepping back into a corporate role, Jennifer quickly noticed familiar habits creeping in: long hours, skipped self-care, and an overwhelming sense of obligation. While she had developed a strong foundation during her career break, applying these practices in a fast-paced environment proved challenging. Together, we worked on recognising these patterns and implementing strategies to navigate them.
Practical Strategies for Sustainable Balance
Managing Work Intrusion into Personal Life
Jennifer struggled with unfinished tasks consuming her thoughts after work. To counter this, she used a simple yet effective strategy: jotting down outstanding tasks on a post-it before closing down her laptop. This allowed her to mentally ‘park’ work without carrying it home.Acceptance and Commitment Therapy (ACT) Techniques
Jennifer used the ‘Notice and Name’ method to manage intrusive thoughts that persisted despite ‘parking’ unfinished work at the office:Noticing the thought: ‘I’m having the thought that I need to finish XYZ.
’Self-compassion: ‘It makes sense; this is an old habit.
’Committed action: ‘I am choosing to prioritise my rest and sustain myself in this role.’ This practice helped her create space between her thoughts and reactions, allowing for a considered response, and reducing their intensity.
Symbolic Rituals for Mental Closure
To reinforce work and personal time as having some clear separation, Jennifer introduced a physical ‘tapping off’ ritual—intentionally pausing at the office exit to mentally shift gears to her personal time.Building a Supportive Work Environment
Jennifer realised that feeling unseen had contributed to her burnout. She began scheduling regular check-ins with her manager and strengthening professional connections, reducing isolation and increasing a felt-sense of support.Redefining Productivity
She learned to set clear priorities, communicate her capacity effectively, and embrace ‘good enough’ instead of perfectionism. Leaving work at work became a non-negotiable boundary for her due to its impact.Integrating Nature into Her Routine
Recognising the restorative power of nature, Jennifer adapted her practices to fit her schedule:A morning ocean dip on her work-from-home day
Stepping outside between meetings for fresh air
Prioritising outdoor activities with her family on weekends
“It’s those who are most committed to their work who are most vulnerable to being drained by it”
Lasting Change and Ongoing Growth
Jennifer’s journey shows the complexities of burnout recovery. It’s not just about taking time off; it’s about creating lasting change. Through self-awareness, practical strategies, and a commitment to wellbeing, Jennifer redefined success on her own terms—balancing her ambitions with foundational elements of self-care, relational connections and having fun, and staying true to her values.
Over our time together Jennifer’s approach to work transformed. She now easily maintains a demanding role with energy and motivation. While work can, at times, be consuming, she feels in charge when she works back, and knows when to step away. She now sleeps soundly and has commented that she is more effective than ever and feels confident in balancing work and wellbeing.
Jennifer continues to have monthly counselling sessions as she has found this keeps her wellbeing front of mind, and is an opportunity to hone her skills and be more psychologically flexible. The other benefit of a regular session is she addresses work or personal issues as they arise. She has also utilised these sessions for guided visualisations on her vision for the future, and on occasions to regain balance after a busy work week.
“For high achievers like Jennifer, burnout isn’t a sign of failure; it’s a signal to recalibrate. ”
Jennifer shared with me that there is something special about having someone who has been there with her through the dark times; someone who gets her and can remind her of how far she has come, what she has achieved, and what she may have forgotten helps and hinders her progress.
Today, Jennifer describes herself as ‘more present, more in control, and more resilient’.
If Jennifer’s story resonates with you, know that sustainable change is possible with the right support.
Do feel free to reach out for an initial 10 minute chat to ask me any questions and check you feel comfortable being yourself with me, before booking in for a counselling or coaching session.