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Burnt Out: The exhausted person’s six-step guide to thriving in a fast-paced world
How to recover from and prevent burn out, the feeling of being exhausted and not being able to cope due to workplace stress
People everywhere are burning from CEOs to nurses, to doctors, teachers, entrepreneurs, journalists, social workers, academics, creatives... even yoga teachers.
Technology was supposed to make life easier, free us up, take things off our plates and instead we are feeling more exhausted, more under pressure and more stressed out than ever before. People all over the world are lying awake at night wired from exhaustion, fearful of the looming to-do list that awaits them in the morning and wondering how the hell they are going to keep this up before they lose the plot altogether.
Life doesn't have to be this way.
This book is a no-nonsense, practical guide to thriving in a fast-paced modern world, for the burnt out, bone tired and brain frazzled. It's a toolkit that will help you learn what ingredients you need in order to thrive and how to weave those ingredients into your day-to-day, no matter how busy life gets.
Whether you are a classic overachiever, over giver or over thinker, be prepared to take back your boundaries, replenish your energy and design a life you love.
People everywhere are burning from CEOs to nurses, to doctors, teachers, entrepreneurs, journalists, social workers, academics, creatives... even yoga teachers.
Technology was supposed to make life easier, free us up, take things off our plates and instead we are feeling more exhausted, more under pressure and more stressed out than ever before. People all over the world are lying awake at night wired from exhaustion, fearful of the looming to-do list that awaits them in the morning and wondering how the hell they are going to keep this up before they lose the plot altogether.
Life doesn't have to be this way.
This book is a no-nonsense, practical guide to thriving in a fast-paced modern world, for the burnt out, bone tired and brain frazzled. It's a toolkit that will help you learn what ingredients you need in order to thrive and how to weave those ingredients into your day-to-day, no matter how busy life gets.
Whether you are a classic overachiever, over giver or over thinker, be prepared to take back your boundaries, replenish your energy and design a life you love.
224 pages, Paperback
Published May 4, 2021
33 people are currently reading
360 people want to read
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Displaying 1 - 26 of 26 reviews
September 10, 2023
One of the most airy fairy self help books I’ve ever read. However, I am not the target audience as I’m a first responder. Things like batch cooking on a weekend, exercising after work, going to bed at the same time, desk stretches, taking a break during work every 90 minutes and buying a candle really aren’t solutions to the sort of burn out I experience.
I wish there was a good book on managing stress/burnout for first responders because our time management and what we see and do is so different.
I wish there was a good book on managing stress/burnout for first responders because our time management and what we see and do is so different.
March 20, 2023
Jeg har aldri likt selvhjelpsbøker. Men av noen uutgrunnelig årsak har jeg begynt å strekke meg etter flere i det siste. Jeg begynte å lese "Utbrent" med et åpent sinn og optimisme, med håp om å få lære meg nye ting og kanskje få noen aha-opplevelse. Men nei, jeg ble dessverre skuffet.
En ting jeg føler er et problem med mange selvhjelpsbøker er at de forenkler problemene, eller kanskje til og med forvrenger årsakene til dem, for å til sist plassere løsningene på deg. Selv om det er samfunnet og strukturene det er feil på, så er det du som skall endres. Og helst alene, sittende med dine selvhjelps-lister og øvelser. Ja visst, det er nok lite sannsynlig at vi helt plutselig kan endre samfunnet, men jeg blir uansett forferdet hvor lite slike bøker understreker kollektivet og fellesskapet som noe nødvendig for å oppnå forandring.
Utbrenthet er videre en fysisk sykdom, noe som jeg føler at boken ikke tar opp tilstrekkelig. Like lite som at positiv tenking skulle kunne helbrede sykdommer som kreft eller diabetes kan det helbrede utbrenthet. Ja visst, måten hvordan vi tenker påvirker i høy grad hvordan vi opplever ting og hvordan vi har det, men dette er langt mer komplekst enn at man kan løse alle problemer ved å "installere en indre heiaklakk".
Sen er boken alt for lang og full av meningsløst "ingenting". Jeg skjønner ikke hvordan dette kan anses være en lempelig bok for de utbrente, som neppe har konsentrasjon for å lese så lange bøker. Jeg elsker virkelig lange bøker, men har null toleranse for bøker fulle av menløst "fluff", gjentakelser et c. De faktisk hjelpsomme rådene var få innimellom sideveis av menløs snakking. Jeg orket ikke konsentrere meg på alt tull som forfatteren ramser opp. Skall denne boken vende seg til utbrente mennesker burde den være mye mer komprimert og tydelig. Eller om den nå skall være full av redegjørelser så kan den vel i hvert fall gjøre rede for ting som de fysiske mekanismene bak utbrenthet, hvordan den oppstår som en fysisk realitet i våre kropper, og hvordan man kan sikre en god, sunn hormonell balanse for å råde bot på denne tilstanden, i stedet for 200 sider av forfatterens tanker. For eksempel maner Barker oss til å trene, hun sier at det faktisk vil gi energi! Men i stedet for å forklare hvordan mosjon forandrer hormonene i kroppen og gir energi, eller kanskje gi inspirerende eksempel på rolige måter å begynne å trene på for mennesker med utrolig lav energi, så forteller hun bare noen anekdote om seg selv. Og sen tipser hun om at man faktisk ikke må gå på treningssenteret, men kan ha energisk sex, eller klatre i treer. Eh, dette kan man jo ikke ta seriøst! Selv om hun mener at hun vært utbrent, flere ganger, så tviler jeg sterkt på at hun har minste anelse om hva det innebærer å være utbrent når hun skriver slike saker.
Noe jeg dog satte pris på var fokuset på vekten av digital avvenning og teknikkens innvirkning på å trette ut hjernen. Det var inspirerende! Jeg satte også pris på avsnittet om meditasjon og om å bli venn med sine følelser, selv om det egentlig ikke sto noe der jeg ikke allerede visste. Jeg likte også avsnittet om å heale seg selv, og om å bearbeide gamle smerter, traumer og følelser; at hun skrev ut at gamle, ubearbeidete traumer faktisk mange ganger kan utvikles til somatiske sykdommer. Men dette var omtrent bare 6 sider av 220 og kun 2 sider om pust (som er det aller beste og mest tilgjengelige verktøyet for regulering av vår energi og som vi alle alltid har og bærer med oss vid enhver tid)!
En ting jeg føler er et problem med mange selvhjelpsbøker er at de forenkler problemene, eller kanskje til og med forvrenger årsakene til dem, for å til sist plassere løsningene på deg. Selv om det er samfunnet og strukturene det er feil på, så er det du som skall endres. Og helst alene, sittende med dine selvhjelps-lister og øvelser. Ja visst, det er nok lite sannsynlig at vi helt plutselig kan endre samfunnet, men jeg blir uansett forferdet hvor lite slike bøker understreker kollektivet og fellesskapet som noe nødvendig for å oppnå forandring.
Utbrenthet er videre en fysisk sykdom, noe som jeg føler at boken ikke tar opp tilstrekkelig. Like lite som at positiv tenking skulle kunne helbrede sykdommer som kreft eller diabetes kan det helbrede utbrenthet. Ja visst, måten hvordan vi tenker påvirker i høy grad hvordan vi opplever ting og hvordan vi har det, men dette er langt mer komplekst enn at man kan løse alle problemer ved å "installere en indre heiaklakk".
Sen er boken alt for lang og full av meningsløst "ingenting". Jeg skjønner ikke hvordan dette kan anses være en lempelig bok for de utbrente, som neppe har konsentrasjon for å lese så lange bøker. Jeg elsker virkelig lange bøker, men har null toleranse for bøker fulle av menløst "fluff", gjentakelser et c. De faktisk hjelpsomme rådene var få innimellom sideveis av menløs snakking. Jeg orket ikke konsentrere meg på alt tull som forfatteren ramser opp. Skall denne boken vende seg til utbrente mennesker burde den være mye mer komprimert og tydelig. Eller om den nå skall være full av redegjørelser så kan den vel i hvert fall gjøre rede for ting som de fysiske mekanismene bak utbrenthet, hvordan den oppstår som en fysisk realitet i våre kropper, og hvordan man kan sikre en god, sunn hormonell balanse for å råde bot på denne tilstanden, i stedet for 200 sider av forfatterens tanker. For eksempel maner Barker oss til å trene, hun sier at det faktisk vil gi energi! Men i stedet for å forklare hvordan mosjon forandrer hormonene i kroppen og gir energi, eller kanskje gi inspirerende eksempel på rolige måter å begynne å trene på for mennesker med utrolig lav energi, så forteller hun bare noen anekdote om seg selv. Og sen tipser hun om at man faktisk ikke må gå på treningssenteret, men kan ha energisk sex, eller klatre i treer. Eh, dette kan man jo ikke ta seriøst! Selv om hun mener at hun vært utbrent, flere ganger, så tviler jeg sterkt på at hun har minste anelse om hva det innebærer å være utbrent når hun skriver slike saker.
Noe jeg dog satte pris på var fokuset på vekten av digital avvenning og teknikkens innvirkning på å trette ut hjernen. Det var inspirerende! Jeg satte også pris på avsnittet om meditasjon og om å bli venn med sine følelser, selv om det egentlig ikke sto noe der jeg ikke allerede visste. Jeg likte også avsnittet om å heale seg selv, og om å bearbeide gamle smerter, traumer og følelser; at hun skrev ut at gamle, ubearbeidete traumer faktisk mange ganger kan utvikles til somatiske sykdommer. Men dette var omtrent bare 6 sider av 220 og kun 2 sider om pust (som er det aller beste og mest tilgjengelige verktøyet for regulering av vår energi og som vi alle alltid har og bærer med oss vid enhver tid)!
November 27, 2022
I picked up the Dutch translated version of this and read it in 2 days. Definitely brought out perspectives that I didn’t know I had. Made a lot clear. Enjoyed the views of the writer!
October 8, 2022
I read the Norwegian translation, which felt a bit off at times, perhaps because the author is relatively young (idk 40s-50s probably), and the translator is 70+.
Pretty decent self help book, I liked the parts about identifying burnout best, as that's more relevant to me.
Also worth noting, I read the book over so many months (I can't believe it hasn't been over a year tbh) with long gaps in between, so I don't actually remember the beginning all that well.
Pretty decent self help book, I liked the parts about identifying burnout best, as that's more relevant to me.
Also worth noting, I read the book over so many months (I can't believe it hasn't been over a year tbh) with long gaps in between, so I don't actually remember the beginning all that well.
June 9, 2021
While the content of this book was quite conversational and repetitive, and I didn’t always love the style of writing, I found the workbook sections impactful, easy to follow and worth coming back to. It was a good balance of new information and rehashing ideas I was already familiar with. A great option for people who are feeling burnt out and who want to do some practical, introspective work to get back on track.
October 20, 2023
Same old, same old, with a pinch of privileged ignorance just to grate.
All the same stress management guff you’ve heard before - say no, take time for you, exercise and eat well, do yoga, blah blah.
The writer promotes the idea of “designing your own work day” with absolutely no clue as to what most jobs entail.
‘Take a break every 90 minutes’ - as if! Not if you’re a teacher, nurse, doctor, paramedic, carer, refuse collector, or any kind of minimum-wage office worker, retail worker, factory worker etc. who is only entitled to one short break after 4 hours (if you’re lucky).
The writer attempts to address this by suggesting that anyone not in a position to “design their own day” should get a new job!!!!
She waxes lyrical about ‘taking time for you’ with very little reference to the demands placed upon mothers, despite being a mother herself.
She then makes a show of pretending that self care is for all by addressing racism and sexism - yet doesn’t inform her arguments with data about the nature of the work that women and ethnic minorities do, or the pay grades they are working at. She continues to make the assumption that everyone is in a position to “design their day” or quit their job.
Had me shouting at the pages at the mind-numbing ignorance.
Clearly self care is for the privileged few.
All the same stress management guff you’ve heard before - say no, take time for you, exercise and eat well, do yoga, blah blah.
The writer promotes the idea of “designing your own work day” with absolutely no clue as to what most jobs entail.
‘Take a break every 90 minutes’ - as if! Not if you’re a teacher, nurse, doctor, paramedic, carer, refuse collector, or any kind of minimum-wage office worker, retail worker, factory worker etc. who is only entitled to one short break after 4 hours (if you’re lucky).
The writer attempts to address this by suggesting that anyone not in a position to “design their own day” should get a new job!!!!
She waxes lyrical about ‘taking time for you’ with very little reference to the demands placed upon mothers, despite being a mother herself.
She then makes a show of pretending that self care is for all by addressing racism and sexism - yet doesn’t inform her arguments with data about the nature of the work that women and ethnic minorities do, or the pay grades they are working at. She continues to make the assumption that everyone is in a position to “design their day” or quit their job.
Had me shouting at the pages at the mind-numbing ignorance.
Clearly self care is for the privileged few.
March 11, 2022
Burnt Out, by Selina Barker
Publication Date: Now
Rating: 5/5
I am a firm believer that some books are drawn to people that need to read them, and this is an example of one. After burning the candle at both ends for years, working in a toxic environment and nearly dying on an operating table, my mind and body had hit breaking point. I felt defeated, exhausted and sick. I stumbled upon this book on Amazon, and started reading it immediately. I haven't looked back. I found myself in the pages, and was impressed at how well-reasearched and sympathetic this book is. It gives you wonderful exercises to complete as you go along, which I found extremely powerful. This book helped me look back on my life, and deconstruct it analytically and sensibly. I have started to implement some of the recommended changes in my life, and can honestly feel a difference. It's astonishing. I would highly recommend this book to anyone who is experiencing, or close to experiencing, a burnout. This book was exactly what my soul needed, and I'm gutted that her career coaching sessions are so expensive. If they weren't, I'd be chomping at the bit.
Publication Date: Now
Rating: 5/5
I am a firm believer that some books are drawn to people that need to read them, and this is an example of one. After burning the candle at both ends for years, working in a toxic environment and nearly dying on an operating table, my mind and body had hit breaking point. I felt defeated, exhausted and sick. I stumbled upon this book on Amazon, and started reading it immediately. I haven't looked back. I found myself in the pages, and was impressed at how well-reasearched and sympathetic this book is. It gives you wonderful exercises to complete as you go along, which I found extremely powerful. This book helped me look back on my life, and deconstruct it analytically and sensibly. I have started to implement some of the recommended changes in my life, and can honestly feel a difference. It's astonishing. I would highly recommend this book to anyone who is experiencing, or close to experiencing, a burnout. This book was exactly what my soul needed, and I'm gutted that her career coaching sessions are so expensive. If they weren't, I'd be chomping at the bit.
November 17, 2023
3.5 stars
Comprehensive, actionable, practical, and wise advice delivered with compassion.
Barker does a great job of emphasising the severity of burnout and gifting the reader the hope with which to address it. The book doesn’t beat around the bush or overanalyse – it doesn’t have any showiness, which makes it very accessible. It’s grounded and genuinely useful.
If you’re looking for a more philosophical, theoretical understanding of burnout itself and a deeper exploration of what causes it and how it affects our lives, this book probably isn’t for you, unless you’ve never read anything around the topic before, in which case it’ll be an excellent starting point.
This book is exceedingly practical, best used as a sort of workbook.
I most appreciate that Barker situates her advice in realism and understanding, and not only acknowledges but works with individual differences, lack of privilege and disability. This advice is applicable for everyone, not just white, able people.
Knocking off stars because I do think it could have gone deeper, and a lot of the advice is regurgitated from, like, every self-help book ever.
Comprehensive, actionable, practical, and wise advice delivered with compassion.
Barker does a great job of emphasising the severity of burnout and gifting the reader the hope with which to address it. The book doesn’t beat around the bush or overanalyse – it doesn’t have any showiness, which makes it very accessible. It’s grounded and genuinely useful.
If you’re looking for a more philosophical, theoretical understanding of burnout itself and a deeper exploration of what causes it and how it affects our lives, this book probably isn’t for you, unless you’ve never read anything around the topic before, in which case it’ll be an excellent starting point.
This book is exceedingly practical, best used as a sort of workbook.
I most appreciate that Barker situates her advice in realism and understanding, and not only acknowledges but works with individual differences, lack of privilege and disability. This advice is applicable for everyone, not just white, able people.
Knocking off stars because I do think it could have gone deeper, and a lot of the advice is regurgitated from, like, every self-help book ever.
December 1, 2024
This book was enjoyable because it was fit for purpose. It is easily digestible for anyone that is on the brink or in the depths of burn out. It is practical and actionable, so you will come out of it with at least a couple of things to put into practice. And, I know it's a superficial, but the page layout and coloring also kept the reading experience engaging.
Withholding a five star review for the following reasons - (1) not necessarily groundbreaking - lots of the content are items that most people have come across if they had taken any form of interest in addressing their burnout; (2) not applicable to every profession - I wish there was more content for careers that are more prone to burnout (medical professions, educators, retail workers, factory workers); (3) I struggled so hard to follow the structure the book since I outlined it as I read; (4) repetitive and knowingly repetitive - I think mentioning exercise in every section was not necessary.
Withholding a five star review for the following reasons - (1) not necessarily groundbreaking - lots of the content are items that most people have come across if they had taken any form of interest in addressing their burnout; (2) not applicable to every profession - I wish there was more content for careers that are more prone to burnout (medical professions, educators, retail workers, factory workers); (3) I struggled so hard to follow the structure the book since I outlined it as I read; (4) repetitive and knowingly repetitive - I think mentioning exercise in every section was not necessary.
September 6, 2021
Take control
I discovered Selina through the Project love podcasts. Then I got their goal oriented journal that guides you through quarterly check ins after you explore and set your intent for the year. As for this book, I have been on a weight loss journey and noticed despite some huge positive changes in my life when I tried to eat healthier and exercise more daily average stress was leading to poor choices. I wasn't exactly burned out but I felt this book may give me some helpful tools. I was most excited how to make the work day less stressful instead of just waiting for after work and the weekend to relax!
I discovered Selina through the Project love podcasts. Then I got their goal oriented journal that guides you through quarterly check ins after you explore and set your intent for the year. As for this book, I have been on a weight loss journey and noticed despite some huge positive changes in my life when I tried to eat healthier and exercise more daily average stress was leading to poor choices. I wasn't exactly burned out but I felt this book may give me some helpful tools. I was most excited how to make the work day less stressful instead of just waiting for after work and the weekend to relax!
March 15, 2022
I found the book at absolutely the right time and it was a life saver. As a critical care nurse, two years into a pandemic, I'm exhausted both mentally and physically and burn out was/is just around the corner. This book gives you simple, clear and doable things to do and change to help. I think this is a book everyone should read, because life is stressful. It has helped me tremendously.
June 17, 2022
This book called to me while surfing Chirp for a good listen. I am burning all the candles at both ends and think some of the exercises Selina the author gave will help me put some things in perspective. If you know me in real life I go to work and give 110-125% and try to dedicate the same to my family. Clearly the math ain’t mathin y’all. Thanks Selina!
November 19, 2022
Denne boken har vært verdifull å lese for meg. Innholdet er relevant, så har gjort meg mer bevisst på egne handlingsmønster. Liker også at boken har konkrete forslag og tilbyr ulike «verktøy» for å skape endring.
May 25, 2023
I am burnt out and this book feels essential. The SOS section is where I am now, but I have glanced at the future sections, and there is so much that will prove useful. It's sympathetic and almost gives permission to realise that I need to stop otherwise I will die.
May 22, 2021
Dun boekje dat ergens lag en dat ik op een uurtje uitgelezen heb. Staat echt niets nieuw/speciaal in, 6 no-brainer stappen. Maar hopelijk helpt het mensen die er nood aan hebben toch een beetje.
September 1, 2021
I really enjoyed this book; it was like it was written for me! The timing to read it couldn’t have come better.
Thank you NetGalley for my complimentary copy in return for my honest review.
Thank you NetGalley for my complimentary copy in return for my honest review.
December 25, 2021
Another feel good book
February 14, 2022
Feasible exercises that promise good reflection if you bother to stick to it. There is also a survival chapter for severe burnout so you can flip right to it and skip advices for amateur burnouts.
February 23, 2022
There is nothing new or groundbreaking here. Don't waste your time.
July 6, 2022
Basic self help advice, style was very millennial.
November 23, 2024
It's really insightful and has changed the way I work. I also highly recommend "Do Nothing" by Celeste Headlee, which really complements this book.
May 4, 2025
The best book on burnout I’ve read so far (and I’ve read a few!) Practical tips, colourfully and clearly printed (important if you’re burnt out). Will recommend.
July 9, 2025
Some basic advice to avoid burning out, or to deal with it if it happens.
January 6, 2025
Whether you are burnt out, feeling yourself heading that way, constantly stressed, or just curious and want to take some preventative measures, you need to read this book.
Burnt Out by Selina Barker is not just another 'self-help' book. It's an incredible toolkit and one I am glad I have found to help me navigate through my own period of burnout. It takes the concept of burnout and breaks it down, explores the different burnout archetypes, goes in-depth about how to reclaim your physical, mental, and emotional energy, and explores how to design a life you truly love. It contains incredibly useful information and advice, anecdotes, and countless actionable steps. I also really like the way it helps you to connect the various pieces of advice and actionable steps together by referring you to different parts of the book.
I annotated and highlighted my way through this book, and have already started implementing some of the things into my own life. Upon finishing it, I felt optimistic, lighter, and empowered. This book will be something I reach for and refer back to for a long, long time. I cannot recommend this book enough ❤️❤️❤️
Burnt Out by Selina Barker is not just another 'self-help' book. It's an incredible toolkit and one I am glad I have found to help me navigate through my own period of burnout. It takes the concept of burnout and breaks it down, explores the different burnout archetypes, goes in-depth about how to reclaim your physical, mental, and emotional energy, and explores how to design a life you truly love. It contains incredibly useful information and advice, anecdotes, and countless actionable steps. I also really like the way it helps you to connect the various pieces of advice and actionable steps together by referring you to different parts of the book.
I annotated and highlighted my way through this book, and have already started implementing some of the things into my own life. Upon finishing it, I felt optimistic, lighter, and empowered. This book will be something I reach for and refer back to for a long, long time. I cannot recommend this book enough ❤️❤️❤️
Displaying 1 - 26 of 26 reviews