Battling burnout: A conversation with resiliency expert Dr. Amit Sood
Read Time: 2 mins
What’s the secret to long-term high-performance levels in the office while avoiding the burn and bust cycles that can bring a career undone?
This conversation with Dr. Amit Sood, first published by McKinsey in 2021 continues to feel relevant today. Burnout is not a personal failing. It is a signal that something needs to change. Dr. Sood, a recognised expert in resilience and wellbeing, shares practical approaches that can make a difference.
Realistic Expectations Are Everything
Burnout often begins when expectations and reality do not match. Dr. Sood encourages us to reset those expectations and meet ourselves where we are, rather than where we think we should be.
Building Resilience Through Daily Practices
Burnout rarely arrives suddenly. It builds over time. Small, consistent resilience practices such as mindfulness, gratitude, or focused breathing help change how we respond to pressure. The value lies in the routine, not in one-off solutions.
Play Is Essential
Play, fun and creative breaks are not distractions. They are important for protecting energy and restoring balance. Making time for joy helps sustain wellbeing and performance.
Purpose and Control Reduce Burnout
Work is more sustainable when it connects to a sense of purpose and allows some level of control. Tasks that feel meaningful and manageable are less likely to drain energy.
Why It Matters
Since the pandemic, surveys suggest nearly half of employees worldwide have experienced symptoms of burnout. The hopeful message is that resilience can be developed. People who build resilience report higher wellbeing and stronger performance at work and beyond.
Who Is Dr. Amit Sood
Dr. Sood is a physician and researcher who has studied stress and resilience for many years. He created the Resilient Option program and is widely recognised for his work on practical strategies that improve wellbeing.
What You Can Do Next
Burnout does not have to be a permanent state. You can:
- Reset unrealistic expectations
- Build small resilience practices into daily routines
- Make time for activities that bring joy
- Focus on work that connects with purpose and offers some autonomy
If this feels timely, it may help to explore support that is structured and evidence-based. Career, high-performance and leadership coaching can help you put resilience into practice.
