The B R N T Framework for burnout prevention
- Sally Clarke
- Sep 2
- 2 min read
Most of my research focuses on the organisational causes of burnout, and the solutions leaders can use to identify and eradicate those causes.
And yet, burnout happens to individuals. It happened to me. Going through it prompted me to write two books about burnout — one focused on the steps you as an individual can take to protect your precious spark from burnout. And another to outline a path to healing and evolving after burnout. Foundational to both? A little framework known as B R N T.
A framework for wellbeing and burnout prevention
What is the opposite of burnout? When I ask people, responses vary from ‘presence’ to ‘health’ to ‘a sustainable career’. The most common response, though, is ‘wellbeing’. And this makes sense.
When we experience wellbeing, that is a state of physical, mental, emotional and spiritual health, we are calm, relaxed and able to deal with the stressors that life throws us. In other words, we are not trapped in the cycle of chronic workplace stress which causes burnout.
When we experience wellbeing, we are able to lead authentic, fulfilling lives.
There are some commonalities in the steps we can take to protect ourselves from the debilitating experience of workplace burnout and those to evolve and heal after burnout.
To protect your spark from burnout, you need to fiercely prioritize your own wellbeing.To heal and evolve after burnout, you need to fiercely prioritise your own wellbeing.
I developed B R N T as a framework for doing just that. It’s based on extensive research — and my own experience of descent into burnout and climbing back out of those depths.
The four steps of B R N T are easy to remember.
Drop the vowels from the word ‘burnout’ and there they are. B R N T. Breathe, Rest, Nourish and Talk.
By integrating the four components of B R N T into your life, you are actively prioritising your own wellbeing in a way that can help you make choices to avoid the chronic workplace stress that causes burnout. And, if your spark has already been extinguished, you can use B R N T to chart a powerful path towards healing and evolving out of burnout.
The B R N T framework
Breathe: Use breath, yoga, meditation and exercise to connect with your physical body and your breath, engage your parasympathetic nervous system, relax and restore energy reserves.
Rest: Improve and stabilise your sleep habits to heal your systems. Take breaks and disconnect from work for clarity and perspective – between meetings, at lunchtime, in the evenings and on holidays.
Nourish: Make aware, wise choices about what you consume in terms of nutrition, information, social and news media, your surroundings and your community.
Talk: Build strong social connections so you can have vulnerable, open conversations and experience the social support that all humans need to thrive. Consider working with a coach or therapist for additional, professional and objective support.
Want to see the benefits of the B R N T Framework across your team or organisation? Reach out to learn more about my stress management and burnout prevention programs.
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