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Most people think burnout is about long hours and endless to-do lists.
But…
Burnout isn’t always about doing too much.
Sometimes, it’s about being around the wrong energy for too long.
Whether you’re leading a team or building your own thing, there’s a level of background noise in today’s work environment that drains more than most people realize.
Let me paint you a picture:
It’s Monday. You start the day clear-headed and focused.
By noon, you’re tense, distracted, and questioning your motivation.
What changed?
The work didn’t.
But…The energy around you did.
You’re not just tired from your workload.
You’re tired from absorbing everyone else’s urgency, stress, and disorganization.
We have to care for ourselves in the ways that the systems we work in do not.
This is more than just a bad mood.
It’s a phenomenon psychologists call emotional contagion—the unconscious mirroring of other people’s emotional states.
Every tense meeting.
Every rushed message.
Every conversation soaked in panic or pessimism?
It sticks.
Basically, spend enough time around people who are disorganized, easily upset, or negative, and you might start to behave, think, and lead in the same way they do.
Here’s what stress from emotional contagion looks like in real time:
You were focused—until the team meeting left you fried
You had momentum—until a late-night Slack thread dragged you into urgency
You were clear—until someone else’s chaos became your problem
This isn’t just stress.
It’s emotional hijacking.
And over time, it chips away at your energy, decision-making, and ability to lead.
Long-term unresolved work-related stressors = burnout.
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3 Places Burnout Hides (and How to Take Your Energy Back)
Again, burnout doesn’t always come from workload.
It also hides in who you’re around and how you’re reacting.
Gif by grownish on Giphy
1. People: Who’s Setting the Emotional Tone?
Do they bring calm—or chaos?
Do you leave conversations clearer—or foggier?
Red Flag: You’re constantly picking up emotional slack.
Green Light: You leave conversations sharper—and others do too.
Try this:
“Let’s come back to this with a clear head tomorrow.”
Call someone outside the swirl for a quick reset.
2. Pace: What Rhythm Are You Syncing To?
Are you reacting—or thinking?
Are you rewarded for speed—or depth?
Red Flag: Your calendar’s full, but your clarity’s gone.
Green Light: You have space to think before you respond.
Try this:
Block one “clarity hour” each week—no output, just prioritization
Ask: “Is this urgent, or just loud?”
3. Pressure: Is It Fueling Focus—or Spreading Fear?
Are expectations clear—or constantly shifting?
Are leaders modeling calm—or broadcasting stress?
Red Flag: You’re always guessing what actually matters.
Green Light: You’re stretched, but still grounded.
Try this:
“Here’s what I’m focused on—does that still align?”
“Let’s zoom out—what are we really solving for?”
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Go Build Your Burnout Firewall
You don’t need more discipline.
You need better filters.
Here’s how to stay sharp—even when the room isn’t:
1. Audit Your Inputs
Who are you around the most?
How do they make you feel when you leave?
2. Filter the Noise
Not everything deserves your energy.
Treat your attention like a protected asset.
3. Anchor Your Identity
Your new script: “That’s not mine to carry.”
4. Use Reset Rituals
2-minute walk between meetings
One breath before speaking
One reminder: “Here’s what really matters today”
Almost everything will work again if you unplug it for a few minutes, including you.
POLL
Which part of your environment drains your energy the most?
CURATED ROUNDUP
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The Bottom Line
Burnout is contagious.
Be careful about who and what you let into your space, and pay attention to how you respond to them.
You don’t need to “power through.”
You need to protect your clarity.
Lead with that—and watch what shifts.
Thanks for reading. Be easy!
Girvin
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