Prevent Burnout with the BRAVE™ Framework

Discover the BRAVE™ burnout prevention framework designed for high-achievers. Learn how Boundaries, Rest, Authenticity, Vitality, and Empathy for Self can help you thrive without burning out.

Burnout is a growing challenge, especially for high-achieving individuals. Through my personal journey and years of coaching, study and research, I developed the BRAVE™ framework to help you achieve lasting balance, prevent burnout, and thrive both personally and professionally.

Despite the global rise of the self-care movement and the booming $4.5 trillion wellness industry, burnout rates are still climbing. Recent studies show that approximately 76% of employees experience burnout at least occasionally, with high-performing professionals particularly affected. While burnout rates are rising fastest among women, individuals across all genders and industries are feeling the impact of chronic stress (Growthalista, 2024).

Why? Because stress is relentless and our coping tools often don’t match its pace. The pressure to balance careers, family, and societal expectations has intensified post-COVID. With blurred work-life boundaries, economic uncertainty, and constant digital noise, it’s no wonder so many are overwhelmed.

What Burnout Really Is

Burnout isn’t just tiredness. It’s a state of mental, emotional, and physical exhaustion caused by ongoing stress without relief or recovery. It often shows up as:

• Chronic fatigue
  
• Cynicism and disconnection from work or people
• Reduced motivation and performance
  

Left unchecked, burnout can spiral into anxiety, depression, chronic illness and in extreme cases, life-threatening conditions. In Japan, the phenomenon of Karoshi—death by overwork—reveals just how serious this can become.

But here’s the good news: burnout is preventable.

The Personal Story Behind BRAVE™

Burnout became personal for me after nearly two decades in high-pressure corporate roles. I was constantly trying to prove myself - working late, ignoring my health, and slowly losing touch with what mattered. The fear of underperforming, of being “pushed out,” drove me to over-deliver at the expense of everything else.

Eventually, I turned to alcohol as a way to cope. My burnout led to addiction, and my mental health deteriorated. Hitting rock bottom forced me to make a change.

Sobriety was the first step. Then came the rebuild:

• Setting boundaries
• Prioritising rest
• Moving my body
• Reconnecting with who I really was
• Leaving the corporate world to coach others
  

That’s when the BRAVE™ framework was born.

Understanding BRAVE™

After coaching hundreds of high achieving individuals, I began noticing recurring patterns. Burnout shows up in many different ways and can be triggered by a variety of factors. There’s no one-size-fits-all approach to addressing it—it’s much broader than that, which makes it difficult to know exactly how to prevent it. Rest is essential, but without firm boundaries, we’ll continue to be pushed beyond our limits. Similarly, while exercise is critical for releasing healthy hormones, boosting energy, and improving sleep, it won’t solve the issue if we’re stuck in toxic work environments where bullying is the norm.

The BRAVE™ framework is a simple, evidence-informed way to address the root causes of burnout:

• B: Boundaries – Define and protect your limits without guilt
  
• R: Rest – Build micro and macro rest into your day and week
  
• A: Authenticity – Align your choices with your true values
  
• V: Vitality – Support your energy through movement, nutrition, and sleep
  
• E: Empathy (for self and teammates) – Lead with self-empathy and extend empathy to others without abandoning yourself.
  

Each element has its own role to play, but together, they create a powerful reset.

How to Put BRAVE™ Into Action

Burnout prevention doesn’t require a complete life overhaul. In fact, it’s the small, daily actions that have the biggest impact.

Even five minutes of reflection each day—asking “Where am I leaking energy?” or “What boundary do I need today?”—can begin to shift things.

To help you get started, I’ve created a FREE BRAVE™ Kickstart Guide. This practical, beautifully designed resource introduces each element of the BRAVE™ framework and gives you easy-to-implement tools you can use straight away. It’s the perfect first step to reset your wellbeing and reclaim your energy.

Download the Free BRAVE™ Burnout Prevention Kickstart.

Ready to Go Deeper?

If this framework resonates with you and you're ready for meaningful change, there are a few powerful ways we can work together:

Join the BRAVE™ 7-Day Reset CourseTake your wellbeing journey to the next level with this self-paced online course. You’ll explore each BRAVE™ pillar in depth with videos, prompts, tools and strategies designed to restore energy, clarity and focus. Ideal for high achievers ready to reset and recharge.

Book a Free Discovery CallLet’s explore your unique challenges and goals, and identify the right next steps for you or your team. Whether you’re seeking personal coaching, leadership development, or workplace culture transformation, this no-pressure call will help clarify the path forward.

Enquire About Keynote SpeakingLooking to inspire and energise your team or audience? I deliver powerful, evidence-based keynotes on  BRAVE™, burnout prevention, psychological safety, and performance through wellbeing. Let’s co-create something impactful for your next event.