Say No to Burnout: Restoring Your Fire

(National Institute for Occupational Safety and Health [NIOSH], 2021)

Does God Call Us to Burnout? A Christian Perspective

You might find it interesting to explore the idea that there are times when you may be called to face risk, make personal sacrifices, or engage in challenging work. There are many examples in the Bible where Jesus challenges His disciples mentally and figuratively to “take up their cross” and follow Him. The pressure He applied to them was only intended to grow, strengthen, and develop their faculties. What He asked of them is still what He beckons us to do today: to take up our cross and bear one another’s burdens. While this is a pretty tall order, He also promises that He will not give us anything we cannot bear. It is important to understand how the devil is a master at deception. Moreover, his greatest work is to trick you into deceiving yourself. You might be one of those people who reflexively jump on the platform of showing your value and worth, only to soon realize you are reaching burnout. Then, you might look to God and plead with Him to release the pressure. God is always working for our good and to manifest His glory in and through us. Despite how the world might want you to believe that actions can create connection, God’s way is quite the opposite when it comes to your relationship with Him, with others, and with yourself. When you focus on connection, actions are the fruit of that connection.  

If you’re working tirelessly and sensing that burnout might be on the horizon, it’s wise to take a step back and reflect. Here are a few things to consider:

• Consult with your family and trusted friends

Their insights can be invaluable in assessing your well-being.

• Self-reflection is key

Ask yourself honestly: Is God genuinely calling me to take on all these responsibilities, or am I driven by workaholism and other underlying motives?

• Seek clinical advice

Seek out the recommendation of a practitioner who is credible, particularly if you’re at a point of exhaustion and feeling overwhelmed.

• Reach out for help, especially if you’re involved in gospel work

Reaching out to your church or mission leaders can be beneficial. Choose leaders who have shown themselves to be wise and understanding who can provide honest feedback. If they urge you to take a break, embrace their recommendations, whether it’s taking on a lighter workload or pausing for a sabbatical.

It’s crucial to recognize that every person has a finite amount of energy. When this energy is spread too thin, it can lead to a shallow, languid existence. Conversely, focusing your efforts allows you to channel your energies toward meaningful achievements.

God is infinite, whereas you are not; He can walk on water, but you cannot if He has not called you to. Whenever you exceed what God has called you to do, confusion may arise as you feel abandoned or unsupported. It’s easy to lose sight of the fact that God promises assistance in the tasks He leads you into. His work is sustained by His supply — and nothing more.

The Difference Between Being Poured Out and Burning Out

The distinction between burning out for God and being poured out for Him is significant. Christ’s life exemplified balance; He was never in a state of rush or pressure, yet He dedicated Himself entirely to His mission. In His ultimate act of sacrifice on the cross, He fully obeyed and gave everything. He was poured out but never burned out.

You might wonder how to find that balance in your own life. As you navigate your commitments, consider how you can give your all without losing yourself in the process. Recognizing this difference is a lesson God is attempting to teach you as you go along your journey.

High-Stress Living and Its Consequences

In everyday living, there are many potential areas for burnout.

Too many classes to study for, too many business trips, or increased needs of elderly parents. Parents face demands from their children and their activities, ranging from Boy or Girl Scouts to sports practices and games, to drama or dance. Add these routine responsibilities to the occasional eventualities of family illnesses, increased financial demands, job problems, home repairs, or church activities, and you are soon overcommitted. But not one or two or even several of these things are enough to cause burnout by themselves. It is the cumulative impact, continued over time, without adequate self-care, that ends up causing burnout.

No matter how well we plan our everyday lives, there will be crisis points along the way.

Oftentimes, we don’t create them by making bad choices, and we can’t avoid them; they just happen. They include the death of a spouse, loss of a home or job, changes in finances, natural disasters, and chronic illness. Because we never know when something unexpected will create a crisis point, it’s good to create a safety net by not continually living on the edge of burnout.

Recognizing the Causes of Burnout

Many of us aspire to something beyond the demands of everyday life. Time for hobbies, physical exercise, and leisure can seem impossible when added to these demands. Some of us think that as long as what we are doing fits into a neat time schedule, we are doing okay. While a nice schedule is good for routine, making it a point to block off a couple hours that just says “Hobby”, “Exercise”, or “Family Fun Time“ is absolutely necessary as time for these activities has evaporated. Then, consider these appointments as important as your Board Meeting at 1p.

Unable to say no

Some people think an overly busy schedule indicates they are needed. Burnout can almost become a status symbol! In this case, high-wire living probably relates at least partially to low self-esteem and problems setting boundaries, since secure people are more likely to be realistic about their capacities and better able to draw lines when needed. Our basic views of ourselves, as well as other personal factors like a positive or negative childhood, genetic predispositions, and whether or not we have developed a sense of humor, will influence the ease with which we can set necessary boundaries.

Try to win acceptance and recognition

People who feel inadequate may say yes to every request for helping out at church or doing extra duty at school just because they want the compliments that follow. A child who doesn’t receive enough affirmation at home may overextend at school to achieve top grades or participate in various school activities just to be noticed and obtain approval. Continual overtime at work, too many dinner parties, or too much of any number of otherwise good activities can ultimately produce burnout while trying to prove adequacy.

Seeing God as a stern taskmaster

Beneath this mentality is the idea that if I don’t do it, nobody else will. This reasoning is often reflects childhood feelings of inferiority. Well-intentioned people often think that a need constitutes a call; fortunately, it does not. Rather than using God as an excuse for burnout, it would be helpful to ask Him for guidance to teach you when and how to say no. Ask yourself: How will I discern whether this is a need I am meant to meet? Ask yourself this question, seriously, then wait. This is trusting God to lead. Doing this will help you manage your time much better and will reduce the debilitating effects of stress on your life.

Health Implications of Burnout: Doing Too Much

There is growing evidence that prolonged stress can cause great harm (McEwen, 2006). Ironically, even the anticipation of danger can cause the same physical damage that comes from actual crisis events. Taken to an extreme extent, to be constantly on guard for your life or to fear physical attack whenever you go out on the street can cause biochemical defense mechanisms that, when produced on a continual level, are emotionally and physically damaging. Yes, God can be the One to call you into otherwise dangerous circumstances, but wherever He calls you, He has a plan to give you peace in the storm where you can notice Him providing a way. If you move ahead of God, you might find yourself in some dangerous situations that elicit a debilitating stress response, but He is a merciful God He still works with us. There are a lot of people who experience so much stress because they need to validate themselves to others in their Christian journey. Oftentimes, consequences of becoming stressed take a toll if you are insistent on doing too much. This is not God’s intention. If anything, He is shielding you, protecting you from the full weight of doing too much.

According to research, the hormone cortisol is produced at a higher level during stress (Sapolsky, Romero, & Munck, 2000). If one experiences a chronic state of stress, the high cortisol levels can negatively affect the immune system and make us vulnerable to ulcers, high blood pressure, and a variety of illnesses (Cohen, Janicki-Deverts, & Miller, 2007).

Imagine a zebra on the Serengeti Plain. He’s grazing with other zebras under a noonday sun, enjoying the sweet grass. Through experience, this zebra knows that there must be a lion out there somewhere. He knows enough not to go near the lion’s home territory. Instead, he lives in the moment, enjoying the grass, not stressing about where the lion is and dealing with the problem only if the lion actually appears. We humans, on the other hand, often make a second career out of wondering where our lions are.

9 Ways You Can Prevent Burnout

At its core, the ability to say no is essential in preventing burnout. “No” is one of the first words you learn as a child, yet it’s often the very first word you’re taught to suppress. It can be challenging to refuse tasks, especially when you’re eager to help or you feel pressure from others.

You might find yourself thinking things like: “There’s no one else to take this on,” or “I enjoy it, so it won’t drain me.” Some even believe that being asked to do something is God’s way of directing them. While this might be true in some cases, discernment is still a good policy. The devil likes to meddle, especially where there is an emotional weight of manufactured obligation. This includes personal fears, such as feeling unimportant if you decline tasks.

For many, saying no can be a monumental challenge. You might have spent years accommodating the requests of others until you realized that burnout wasn’t what God intended for you. One of the biggest hurdles that people struggle with is figuring out how to turn down requests. You can’t wait for others to approve your decisions. If you ask the Holy Spirit to guide you into all truth, that means He will provide a clear indication of what commitments He desires you to engage. Stand firm in what you and God have determined is right for you, regardless of what anyone else thinks is right or wrong. There is only One that should be vetting your choices. Let’s look at 9 ways that you can begin slowing things down and take control of your life.

1. Give Yourself Time Before Saying Yes

Cultivating a practice of pausing before agreeing to new requests can be incredibly beneficial. While there will be times when an opportunity calls for a quick decision, most requests merit some time for reflection. This pause allows you to consider each new prospective commitment without the pressure of an immediate response.

If you find that saying no is the right choice, consider a response like, “I appreciate the offer, and it sounds intriguing. However, I need to discern if this aligns with my priorities as God would have me set them.” Often, the challenge lies not in choosing between something explicitly negative and positive, but in distinguishing between good and best.

Always remember: God desires for you to lead a balanced yet focused and intentional life. As you contemplate your own commitments, I wonder what steps you might take today to protect your well-being and establish those essential boundaries.

2. Schedule Your Recreation and Restoration

To truly prevent burnout, it’s essential to take your recreation and rest as seriously as you do your work commitments. You will find that making self care a priority, scheduling time for relaxation and leisure activities, you will begin exhibiting a greater command over being self-disciplined. Block out time in your planner for enjoyable activities; whether it’s planning family outings, walking the dog, or simply making time to read that book you’ve been wanting to dive into. Whatever it is you choose to do, hold yourself accountable to doing what you set out to do.

Taking an extra day off each month to visit the beach, enjoy lunch with a friend, or even tackle that long-neglected home project can significantly contribute to your restoration. An occasional weekend getaway or a yearly vacation can be fantastic antidotes for burnout.

3. Allow Time for the Unexpected

Life is unpredictable. Events like loss, natural disasters, traffic jams, or even plumbing issues can turn a well-structured schedule upside down. To avoid chaos, ensure you leave some gaps in your calendar for those surprise moments, giving you the flexibility to manage life’s curveballs.

4. Allow Time for Recovery

Grief, trauma, and loss can have lasting effects. It’s essential to acknowledge that recovery isn’t instant. Research shows it may take about two years to navigate through the death of a spouse and even longer for the loss of a child (Stroebe, Schut, & Stroebe, 2007), with many believing that parents never fully recover from such heartache. While this doesn’t suggest we should completely regress into mourning, there is appropriate time needed to readjust. If your life is already crammed with commitments, allowing time for healing from significant loss becomes paramount even though it can be challenging.

5. Beware of the Expectations of Others

You might be receiving mixed signals from those around you; advice to slow down coupled with praise for your achievements. Frequently, people maybe adding to your already heavy schedule by suggesting worthy projects. You can real a pattern sometimes, that friends entrenched in their own burnout might inadvertently urge you to do the same. This can stem from their approach to balance and navigate their own personal limits. It’s wise to discern whose guidance resonates with your own values.

6. Watch for Physical Warning Signs

Your body can be a good barometer for your well-being. Signs like fatigue while driving, difficulty concentrating, insomnia, elevated blood pressure, body aches, or frequent headaches may indicate an overloaded schedule. It’s important to recognize that everyone operates differently; some thrive under pressure while others need more downtime. It’s crucial to stop when your body indicates it’s time to pause; not when someone else thinks it’s appropriate.

7. Be Aware of Guilt-Induced Burnout

Feelings of guilt can significantly contribute to burnout, often manifesting as workaholism or an inability to establish healthy boundaries (Flett & Hewitt, 2002). This guilt can be confusing, as it often intertwines with spiritual concerns. Distinguishing between true guilt and false guilt is vital—true guilt prompts genuine remorse for wrongdoing, while false guilt arises from unmet expectations (Tangney, Stuewig, & Mashek, 2007). For those prone to experiencing neurotic guilt, saying no can trigger feelings of inadequacy and fear of abandonment. It’s important to challenge those negative thoughts and reject the tapes that play in your head.

8. Stay Focused

One of the most effective ways to avoid burnout is by keeping your focus on God. His work is not typically accomplished in the midst of chaos. By engaging in prayer, studying the Bible, and tuning into the Holy Spirit, you can commit your life to His purpose and timing, fostering a balanced existence filled with His abundance.

9. Talk to Someone if You Need to Talk

Sometimes, the impact of major losses or traumatic experiences can lead to emotional distress or symptoms resembling Post-Traumatic Stress Disorder (PTSD), such as changes in sleep or appetite, flashbacks, and feelings of detachment (American Psychiatric Association, 2013). It’s crucial to seek professional help if you’re experiencing these symptoms. Contrary to the belief that time alone heals all wounds, some challenges require counseling or medication to effectively process and recover. Don’t hesitate to address these needs; unresolved trauma can lead to increased burnout (Bonanno, 2004).

Final Thoughts

As you reflect on these self-care strategies, I wonder what specific steps you can take to rejuvenate yourself and craft a more fulfilling life. Recognizing what truly works for you can be a game-changer in managing your spiritual, mental, emotional, and physical health.

Creating a sustainable balance requires a blend of intentionality and self-awareness. It begins with praying and asking God to bring thoughts to your mind that will help you understand His calling for you. Remember, prioritizing self-care isn’t an act of selfishness; it’s a crucial element for nurturing the gifts, time, and energy you’ve been entrusted with. God is clear that we are to be good stewards of our resources

Take a moment to ponder: Which aspects of your life could benefit from a break, a shift, or perhaps a shedding of unnecessary responsibilities? Maybe you’re ready to release guilt-driven commitments or to view periods of rest as opportunities to recharge.

By making even small adjustments—saying no when it truly matters, carving out time for restorative activities, and prioritizing your spiritual connection—you can safeguard your well-being and journey along the path set before you with fresh energy and direction. The quest for a balanced, fulfilling life may take time, but each step you take reinforces your dedication to living purposefully and joyfully in alignment with your deeper values.

References

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National Institute for Occupational Safety and Health [NIOSH]. (2021). Stress at Work. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/topics/stress/default.html

McEwen, B. S. (2006). Protective and damaging effects of stress mediators: Central role of the brain. Dialogues in Clinical Neuroscience, 8(4), 367-381. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181832/

Stroebe, M., Schut, H., & Stroebe, W. (2007). Health outcomes of bereavement. The Lancet, 370(9603), 1960-1973. https://doi.org/10.1016/S0140-6736(07)61816-9

Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do glucocorticoids influence stress responses? Endocrine Reviews, 21(1), 55-89. https://doi.org/10.1210/edrv.21.1.0389

Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. JAMA, 298(14), 1685-1687. https://doi.org/10.1001/jama.298.14.1685

Flett, G. L., & Hewitt, P. L. (2002). Perfectionism and maladjustment: An overview of theoretical, definitional, and treatment issues. In G. L. Flett & P. L. Hewitt (Eds.), Perfectionism: Theory, research, and treatment (pp. 5-31). American Psychological Association. https://doi.org/10.1037/10458-002

Tangney, J. P., Stuewig, J., & Mashek, D. J. (2007). Moral emotions and moral behavior. Annual Review of Psychology, 58, 345-372. https://doi.org/10.1146/annurev.psych.56.091103.070145

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Publishing. https://doi.org/10.1176/appi.books.9780890425596

Bonanno, G. A. (2004). Loss, trauma, and human resilience: Have we underestimated the human capacity to thrive after extremely aversive events? American Psychologist, 59(1), 20-28. https://doi.org/10.1037/0003-066X.59.1.20