From Burnout to Balance: Not long ago, my husband and I faced a tough reality: If we didn’t make major changes, we’d regret spending our best years consumed by work. Exhaustion felt normal. Burnout became our status quo, and even a sabbatical failed to restore our well-being.
Determined to avoid a lifetime of regret, we took bold steps. I started my own practice, and my husband found a job with less travel and more autonomy.
After coaching hundreds of physicians through career transitions, I’ve noticed a clear pattern. The journey from overworked and exhausted to fulfilled and sustainable follows predictable stages. Whether you’re building a practice or leading within an organization, this transformation unfolds in five steps.
Stage 1: Stuck – This is Just How It Is
At this stage, burnout feels permanent. You’re drowning in admin tasks, exhausted, and see no way out. The first step? Remove what no longer serves you. If burnout is severe, consider taking FMLA leave.
Seek outside support. A therapist, coach, or objective friend can help you break free from reactionary decision-making.
Visualize your ideal day. Write it down. What are you doing? What are you not doing? Compare this vision to your current reality. How big is the gap?
Then, something shifts. You begin to notice.
Stage 2: Noticing – Something Has to Change
Here, you realize: I deserve a better life.
You recognize your suffering, even if you don’t yet have a solution. This awareness is like spotting a crack in a dam. At first, it’s small—easy to ignore. But once you see it, you can’t unsee it. The pressure has been building for years. If you ignore it, the dam will break. From Burnout to Balance
Noticing this suffering melts the numbness and makes space for self-compassion.
Start by identifying your core values. Do they show up in your daily life? Who are you beyond your job?
- What do you love doing?
- What excites you?
- What’s your zone of genius?
Resentment can be a clue. If you feel it, lean in. It often signals misalignment with your values. For example, when my neighbors invited me to play tennis at 10 a.m., I felt frustrated. I had no white space in my day. That resentment was a compass, pointing to what I wanted but lacked—freedom.
Stage 3: Discovery – There Has to Be a Better Way
Now, you question whether your current career path is your only option. You realize your identity is bigger than your job. At the end of the day, you’re drained, with no energy left for yourself or loved ones. You regret your situation but refuse to accept it as your only reality.
Self-compassion is essential. It’s okay to admit your situation isn’t working. You deserve better.
Fear of change will arise. That’s normal! But transformation doesn’t require an all-or-nothing leap. The suffering you know may feel safer than the unknown.
Start researching. Talk to others who’ve made career shifts. Find people thriving in roles you admire. Curiosity, even if wobbly, is the key. From Burnout to Balance
Stage 4: Data Collection – I Have Options
Here, you shift from ideas to action:
- Can you adjust your current job to make it more tolerable?
- Which organizations better align with your values?
- Could you start a practice in small, manageable steps?
- Begin financial planning. Gather the people and tools you need.
My husband often said, “But the pension!” every time I voiced my frustration. My job had a great pension plan—or so I thought. Then I checked the numbers. After 15 years, I had vested for just $1,200 per month. Was that worth sacrificing my mental health for an organization that no longer aligned with me?
It was time.
Stage 5: Action – I’m Really Doing This!
Now, you make real moves. You launch a business, switch jobs, or reclaim control over your career. Momentum is key:
- Set a launch date. Work backward to map your steps.
- Track progress with key performance indicators (KPIs).
- If starting a practice, develop a marketing strategy and build your patient base.
Surround yourself with people who are also making changes. Those who remain stuck may resist your growth. Your progress forces them to confront their own stagnation. Miserable people often want company.
Where Are You?
Do you recognize yourself in any of these stages? What’s your next step?
You already manage complex illnesses. Career change or business ownership isn’t harder than what you’ve already done. It’s just different.
Take one step today. Block time on your calendar. Make a call. Write down your vision. You’ve faced bigger challenges before—this is just the next one.
If you feel stuck, remember: You are not powerless. Change doesn’t happen overnight, but even a small step today can shift you toward a career that nurtures both you and your patients. From Burnout to Balance
Kara Pepper is an internal medicine physician.
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