Everything I learned about burnout – and how to avoid it
Stacey Keen on her experience of career burnout and how setting boundaries has saved her
By Stacey Keen, founder of Keen2Assist Ltd
My throat hurt so much I could barely swallow, and I couldn’t lift my head off the pillow. I remember lying there, wondering if I’d survive til the next day. That moment, which was raw, painful, and terrifying, was the wake-up call I didn’t know I needed.
I was working in the city as a Senior Executive Assistant in a fast-paced Operations team, supporting three global Managing Directors while covering a maternity leave. My alarm went off at 4:30am, I was out the door by 5:45am and started my day by 7am. The hours were long, the expectations high, and I gave everything I had — and more. I didn’t just support the execs, I was responsible for assisting the entire floor: fielding questions, managing logistics, and even coordinating cost-saving floor moves. I loved my job, but I was mentally and physically exhausted.
Then in 2019, I developed pneumonia. It took time for me to get a confirmed diagnosis, having been to multiple GP appointments and still no answers. I kept pushing through the exhaustion before the diagnosis, telling myself I just had to hold on until my colleague returned from maternity leave. But I knew in my gut something was not right. Thankfully I had private health insurance and after further investigations, it was clear the delay meant the illness had ravaged my body. Not only did I have pneumonia but also fluid on my lungs and viral fatigue. There was a slow, painful recovery ahead. I was told I needed complete rest.
And for the first time, I listened.
During that downtime, I realised something profound: if I didn’t change my life, I could die young. No job — no matter how prestigious or fulfilling — was worth that.
The worst days were marked by high fevers, aching limbs, and crushing fatigue that made walking to the bathroom feel like a marathon. I cried often. I couldn’t remember words mid-sentence, which was both frightening and frustrating. I was totally burnt out and struggling to do the simplest of tasks.
Recovery took three months. I had to rebuild my energy slowly and even retrain my memory with exercises to help me speak clearly again. The lows were terrifying, but the highs — finally being given a correct diagnosis and receiving the right treatment — were a lifeline to the support I needed.
Since then, boundaries have become sacred. I don’t let anyone cross them. That experience taught me that health isn’t something to gamble with. I’ve left the corporate grind and launched my own Virtual Assistance Agency, working from home on my own terms, guided by my values and principles.
It hasn’t been easy. Starting a new career path in my mid-40s has come with its own set of challenges. But it’s worth it. I’m rarely sick now — no more crowded trains or stale office air. I’ve created a life that supports my wellbeing, not one that drains it.
Burnout doesn’t always look so dramatic. Sometimes it’s quiet, slow erosion of energy, joy, and clarity. Here are the signs I wish I’d paid attention to:
Raging sore throat (thank goodness for the power of tea, the only thing to soothe it)
Shortness of breath (like you have an elephant sitting on your chest)
Constant violent coughing, resulting in sickness (which racked my whole body)
Constant fatigue, even after rest
Brain fog and forgetfulness
Emotional overwhelm and frequent tears
Feeling like you’re “just surviving” each day
If you’re seeing these signs, please don’t wait. Speak to someone. Take a break. Reassess.
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Here’s what I’ve learned to avoid burnout in the future, and the advice I give my friends:
Set boundaries early and stick to them. Your time and energy are precious.
Listen to your body. Fatigue is a message, not a weakness.
Don’t wait for a crisis to make a change. Prevention is always better than the cure.
Build a support system of family, friends, mentors, or professionals. Don’t go it alone.
Redefine what success means to you. It’s not just about titles or hours worked. It’s about alignment, health, and happiness.
If you think you are in the middle of burnout, know this: you can come back. It may take time, and it won’t be linear, but healing is possible. Give yourself grace. Celebrate small wins. And remember: your worth isn’t just tied to your productivity.
I’m proud of the life I’ve rebuilt. It’s quieter, more intentional, and deeply fulfilling. If sharing my story helps even one woman to pause and reflect and choose herself, then it’s worth every word.
Stacey is the founder of Keen to Assist Ltd, a Virtual Assistance business for start-ups and small to medium-sized businesses across the UK.
