Breaking the Cycle of Burnout: 5 Forward-Facing Steps
BIPOC Edition
Navigating professional spaces as a person of color often means balancing workplace demands with the emotional toll of systemic inequities and cultural expectations. This dual burden can lead to burnout and secondary traumatic stress, especially for those in caregiving or service-oriented roles.
As a psychotherapist, I’ve worked with many professionals of color who feel overwhelmed, disconnected, and unsure how to break free from the cycle of exhaustion. Eric Gentry’s forward-facing approach offers practical tools for burnout treatment to help you regain control, cultivate resilience, and move toward healing.
Understanding Burnout and Secondary Traumatic Stress
Burnout is chronic workplace stress that leaves you feeling physically and emotionally depleted. For professionals of color, it’s often compounded by microaggressions, implicit bias, and the pressure to overperform in environments where they feel unseen or undervalued.
Secondary traumatic stress, common in roles involving empathy and care, occurs when you absorb the emotional weight of others’ experiences. For example, a social worker hearing repeated stories of trauma may feel emotionally drained and anxious.
5 Forward-Facing Tips to Reclaim Your Energy
Eric Gentry’s forward-facing approach focuses on building resilience by emphasizing self-regulation, intentionality, and forward momentum. Here are five practical tips to help you navigate burnout and secondary traumatic stress:
1. Stress Regulation: Incorporate Micro-Practices of Stress Relief.
Pay attention to the moments when stress begins to escalate. Is it after a difficult
meeting? When you check your email late at night? Identifying these triggers allows
you to engage in present-centered stress relief. Self-regulate by taking a breath,
dropping your jaw, relaxing your shoulders, and releasing any tension in your body.
2. Mind your Intentions: Be intentional about living your values at work.
Having awareness of your values and acting within your boundaries helps you stave
off stress. When we are living in our own integrity our body is relaxed. Recall each
morning, and when stressed, how do I want to be in this context? what intention do I
want to keep present?
3. Adopt a Proactive Mindset: Shift to an internal locus of control
Shift from a reactive stance (“Why is this happening to me?”) to a proactive one (“How
can I choose my next step?”). This empowers you to focus on actions within your
control, even when external circumstances feel overwhelming.
4. Lean Into Your Community: Find Connection and Support
Isolation exacerbates burnout. Connect with people who understand your lived
experiences—whether it’s a mentor, a cultural affinity group, or a trusted friend.
Sharing your challenges and victories with others fosters resilience and reduces the
emotional weight you carry alone.
5. Self-Nurturing: Create small moments of Joy
Burnout thrives in environments of constant output without replenishment. Schedule
small moments of joy throughout your day—whether it’s listening to your favorite song,
enjoying a cup of tea or stepping outside for a few minutes of sunlight. These micro-
practices remind you that you’re deserving of care and pleasure. Self-nurturing is essential in preventing burnout.
Why This Matters for Professionals of Color
The systemic challenges you navigate daily often create a heightened vulnerability to stress and burnout. By incorporating these forward-facing tools, you’re not just managing stress—you’re actively reclaiming your power and preserving your well-being.
A Path Toward Healing
Healing from burnout and secondary traumatic stress requires intention, support, and the right tools. If you’re struggling with burnout in the workplace, consider working with a therapist who understands the unique intersections of race, culture, and professional identity. Together, we can create a roadmap tailored to your needs and help you build a future defined by balance and fulfillment.
by Sheli Aguirre, LMFT
Book a Consult now by Calling 813-407-3679