Three Ways to Stop Burnout Before It Starts
I know, I know—I’ve been writing a lot about burnout lately. It’s not the only thing I care about, I promise. This isn’t some new obsession or a bandwagon I’ve jumped on. I’ve been through it myself, and let me tell you, it’s not just brutal for you—it’s tough on your spouse, your kids, your team. And here’s the kicker: it’s not necessary. It can be avoided.
I thought I was invincible too. I see pastors and leaders pushing past their limits all the time, convinced they can outpace exhaustion. And for a while? Sure, you can. But not forever. Eventually, the bill comes due—physically, you’re exhausted; relationally, your family feels the strain; spiritually, you’re running on fumes. And when that moment hits, it’s not just you who pays—it’s everyone around you.
We’ve talked in earlier posts about the deeper dynamics that drive burnout—those hidden motives, the blind spots, the “red flags” distortions, and the things we refuse to see. We’ve even tackled some of the harder conversations about why we keep running ourselves into the ground.
Now, let’s get practical. If you’re already in burnout, how do you step off this slow-motion train wreck? And if you’re not there yet but want to avoid buying a ticket, what can you do?
Everyone’s story is different, but here’s what’s been proven—clinically and specifically for pastors—to help prevent and recover from burnout:
1. Establish Clear Boundaries
This isn’t about becoming a “no” person, but if you want longevity, you need to say no sometimes. Think of it this way: If you’re running a 100m sprint, you go all out. If you’re running an ultra-marathon, you pace yourself. That pacing? It’s called cadence.
What cadence works for your current season? If you have small kids, your cadence won’t look the same as someone with an empty nest. If you’ve got a sick child this week, guess what? Your rhythm shifts. You need balance, cadence, and intentional off-time.
When do you go to the office?
When do you come home?
How many nights are you out?
When are you intentionally unavailable?
Control your “off” time well, and your “on” time becomes sharper. That means setting phone-free hours, scheduling actual rest days, and maybe—just maybe—saying no to one more meeting so you can finish your sermon and pray for your church.
2. Prioritize Self-Care
This isn’t some self-indulgent, me-centered fluff. It’s about stewardship. If you take care of yourself, you can sacrifice more for others. Think of it as putting on your oxygen mask before helping someone else. It’s not about you—it’s about ensuring you’re healthy enough to serve for the long haul.
Physical health: Exercise. Eat well. Sleep like it matters—because it does.
Spiritual health: Time with God. Silence. Solitude. Reflection. Worship. Prayer. Scripture.
Mental health: When do you unplug? Maybe it’s a tech-free Sabbath, a weekly hike, or an afternoon spent reading something unrelated to ministry—whatever helps you reset. What hobbies or passions refill your tank?
Relational health: Who are your life-giving people? The ones you can be fully yourself with, laugh with, eat with, and enjoy life alongside?
3. Develop a Support Network
No one makes it alone. I remember a season when I tried—when I believed I had to figure it all out myself. But it was a friend’s timely encouragement and a mentor’s wisdom that pulled me back from the edge. We all stand on the shoulders of others. We all stand on the shoulders of others. Community isn’t optional—it’s essential. We need:
Friends who love us for who we are, not just what we do.
Mentors and coaches who ask the right questions and challenge us in the right ways.
Professionals—whether it’s a counselor, a spiritual director, or a supervisor—to process things with intentionality.
Strengthen These, and You’ll Strengthen Yourself
The more you invest in these areas, the stronger you become. And strong pastors lead healthy churches.
If you need help, a coach, or just someone to talk to about your current season—reach out. I’d love to help however I can.
