Preventing burnout: Why prioritizing well-being is a professional imperative

OSCPA staff report

Burnout isn’t a badge of honor—it’s a signal. For professionals navigating high expectations, long hours, and constant demands, prioritizing well-being isn’t optional. It’s essential.

According to Dr. Ashley A. Hicks, PhD, IMFT-S, a Clinical Associate Professor at The Ohio State University, burnout stems from more than just workload. It’s a complex response to chronic stress, high-stakes responsibilities, and insufficient recovery time. “Professionals often ignore the signs of burnout until their mental, emotional, or physical health forces them to stop,” said Hicks. “But we can prevent it by building in intentional habits of renewal.”

The Stress-Burnout Cycle

Dr. Hicks identifies several triggers that often lead to burnout: organizational change, tight deadlines, increasing client demands, staffing shortages, and unpredictable events. "During those times, we often feel like we can’t win no matter how hard we try," she explained. The result? Exhaustion, disconnection, and reduced effectiveness.

To interrupt this cycle, Hicks recommends approaching well-being through a holistic lens. Her strategies center on managing energy—not just time—across four key areas.

The Four Dimensions of Energy

1. Physical Energy

• Prioritize consistent, quality sleep

• Eat well and stay hydrated

• Take regular breaks to recharge

• Move your body, even in small ways

2. Emotional Energy

• Be aware of your emotional state

• Practice appreciation and gratitude

• Avoid suppressing emotions—acknowledge them

• Reframe negative thoughts when possible

3. Mental Energy

• Focus on one task at a time

• Set time aside for deep, focused work

• Limit distractions and multitasking

• Practice mindfulness or meditation

4. Spiritual Energy

• Reflect on your core values and align work with them

• Engage in activities that bring joy and purpose

• Spend time on what matters most

• Reconnect with your "why"

“Rest isn’t just sleep,” Hicks emphasized. “There are multiple types of rest—emotional, mental, social, and spiritual. We must tend to each of these if we want to stay whole.”

Building Resilience

Dr. Hicks encourages professionals to create space for selfreflection:

• Do I have intentional rest built into my schedule?

• Am I setting healthy boundaries at work and at home?

• Do I know where my energy goes—and how to replenish it?

She also stresses the importance of reaching out for support. This can mean emotional support from family and friends, or practical support from colleagues to lighten the load. “Stress is a normal response,” Hicks said. “What matters most is how we respond to it. We need to stop judging ourselves for feeling overwhelmed.”

A simple reset strategy she recommends is breathwork: inhale for 30 seconds, exhale for 30 seconds. “It can help regulate your body and mind quickly—especially during moments of overload.”

Leading Through Wellness

When organizations support wellness, everyone benefits. Hicks challenges leaders to model vulnerability and share their own reset strategies. “By acknowledging stress and showing how we navigate it, we build trust and resilience within teams,” she said.

At its core, preventing burnout means designing a life—and a workplace—that supports your well-being. The goal isn’t to avoid challenge, but to meet it with the energy, clarity, and connection that allows you to thrive.

Dr. Hicks will be discussing the “Power of Connection: How Relationships Drive Personal and Professional Growth” at the upcoming Women, Wealth and Wellness conference on July 17, 2025. Register now!