Overcoming burnout with CFT and CBT

As a therapist, I encounter burnout frequently among clients. Burnout is more than just exhaustion or stress - it can become a chronic state of physical, emotional, and mental depletion that affects every aspect of life. When individuals experience burnout, they often feel powerless, disconnected, and unable to function effectively. However, two therapeutic approaches - compassion-focused therapy (CFT) and cognitive behavioural therapy (CBT) - offer valuable frameworks for overcoming this debilitating state.

Understanding burnout

Burnout often stems from prolonged stress, particularly in environments where demands outweigh the resources available to cope. Common among professionals in caregiving roles, high-pressure jobs, and individuals who push themselves beyond their limits, burnout manifests in physical fatigue, emotional withdrawal, cynicism, and reduced personal achievement.

What makes burnout particularly challenging is that it often leads to self-criticism, a sense of failure, and feelings of hopelessness. Over time, these negative cycles can escalate, pushing individuals towards anxiety or depression. Therefore, it is essential to address not only the symptoms but the underlying patterns of thought and behaviour that sustain burnout.

How compassion-focused therapy (CFT) can help

CFT is rooted in the idea that self-compassion is crucial for mental well-being. Developed by Dr Paul Gilbert, CFT is particularly effective for individuals who struggle with high levels of self-criticism, shame, or feelings of inadequacy - common experiences during burnout. Rather than merely pushing through with willpower, CFT encourages a kinder, more understanding approach to oneself.

Here’s how CFT can be helpful in overcoming burnout:

Fostering self-compassion

Burnout often thrives on harsh self-judgment. Many of my clients feel guilty for not being able to ‘keep up’ or meet the expectations they place on themselves. In CFT, we work to challenge these self-critical thoughts by introducing a compassionate perspective. I guide clients to consider how they might treat a friend in a similar situation and encourage them to apply the same kindness to themselves.

Reducing shame and guilt

Shame and guilt are major obstacles for those experiencing burnout. CFT emphasises understanding that burnout is not a sign of personal failure but a result of the brain and body being overwhelmed by stress. Helping clients recognise this removes some of the stigma they attach to their condition, allowing them to take the first steps toward recovery without the weight of self-blame.

Rebalancing the emotional system

CFT operates on the concept of three core emotional systems: threat, drive, and soothing. Burnout can occur when the ‘drive’ system is over-activated, constantly pushing one to achieve more, while the ‘soothing’ system - responsible for rest and self-care - is underutilised. Through CFT, clients learn to activate their soothing system, allowing them to restore balance and create a sense of calm and safety, which is crucial for recovery.

How cognitive behavioural therapy (CBT) can help

While CFT fosters a compassionate relationship with oneself, CBT works to address the thought patterns and behaviours that contribute to burnout. CBT is a structured, goal-oriented approach that focuses on identifying and challenging unhelpful thoughts and replacing them with healthier alternatives.

Here are some key ways CBT helps with burnout:

Challenging negative thinking

Burnout often involves unhelpful thought patterns such as all-or-nothing thinking (“I must be perfect or I’ve failed”) or catastrophising (“If I can’t cope with this, everything will fall apart”). These cognitive distortions can perpetuate the stress cycle. In CBT, clients are encouraged to challenge these thoughts and consider more balanced perspectives, which can significantly reduce the intensity of burnout-related stress.

Setting boundaries and managing time

Many individuals suffering from burnout struggle with boundaries, often overcommitting themselves and feeling unable to say no. CBT can help by examining the behaviours that lead to overwork and teaching practical skills for assertiveness and time management. This empowers clients to regain control over their schedules and prevent future burnout by prioritising self-care alongside responsibilities.

Breaking the cycle of avoidance

When burnt out, people may start to avoid tasks or situations they associate with stress, leading to procrastination and a sense of helplessness. CBT helps clients recognise avoidance patterns and encourages them to engage in activities that bring fulfilment and meaning. By gradually confronting challenging tasks in a manageable way, clients rebuild their confidence and capacity to handle their responsibilities.

What doesn’t help in overcoming burnout

Ignoring the root causes

Burnout is not simply about stress; it’s about chronic, unrelenting stress that’s been left unaddressed for too long. Attempting to treat burnout by just taking a holiday or resting for a short time without addressing underlying issues - such as perfectionism, lack of boundaries, or an unsustainable work environment - will only provide temporary relief. The burnout is likely to return once the same pressures reappear.

Relying on productivity hacks

Burnout isn’t a time management problem; it’s an emotional and psychological issue. While improving organisation skills can be helpful, relying solely on productivity tools or efficiency strategies without addressing the emotional toll of burnout will likely backfire. Clients often find themselves becoming even more frustrated when these ‘quick fixes’ don’t work in the long run.

Perpetuating self-criticism

Many people believe that they can push through burnout by being tough on themselves. However, this often leads to further exhaustion. Self-criticism reinforces a sense of inadequacy and failure, which exacerbates burnout. Compassion, not criticism, is key to recovery.

A holistic approach to healing

CFT and CBT both play important roles in overcoming burnout. Where CBT provides practical tools to manage thoughts and behaviours, CFT offers the essential emotional support needed to sustain long-term recovery. By learning to balance self-compassion with the ability to challenge negative thinking, individuals can break free from the burnout cycle and rebuild their well-being.

Ultimately, overcoming burnout is not about doing more but about doing less, and doing it with care. Restoring balance, cultivating kindness towards oneself, and addressing unhelpful thought patterns are essential steps on the path to recovery. In therapy, I strive to help clients find that balance, creating a space where they can heal and grow at their own pace.