Burnout has a pretty simple equation — no need for integrals or derivatives. A fourth grader could handle it, yet many adults find it difficult. You give more than you receive, and that’s it.

It’s a straightforward process: there are activities that drain your energy, and there are activities that replenish and refuel you, allowing you to keep moving forward. It’s simple bookkeeping: two columns.

It’s obvious that people burn out when they overload themselves with work, like a dog covered in fleas. Although avoiding this is sometimes easier said than done, it’s crucial to address the underlying causes of such destructive behavior.

What’s less obvious, though, is that we fail to give ourselves the time and space to recover. Are you getting enough sleep? Do you experience deep sleep and REM phases? Are they sufficient? Do you allow yourself to just relax and ground yourself? Is your leisure time truly restorative, or is it more of a high-performance marathon where you’re constantly pushing for more, faster, better?

And what about your diet and hydration? Do you even pay attention to the signals and needs of your own body?

Then come the more subtle and often invisible factors — energy expenditures on maintaining various draining processes:

• Pretending to be “okay” when you’re anything but.
• Dragging around and constantly stepping over your emotional baggage. This also includes maintaining social roles and masks.
• Internal conflicts: this is when your job not only fails to fulfill you but actively clashes with something deep inside you. Managing a wide range of inner contradictions and conflicts can, in itself, be a source of significant health problems and stress.
• Dealing with trauma: this is more about pretending to be fine even after life has dragged you face-first across the pavement a few times.
• Compensating for your physical state: sometimes we have chronic illnesses or other bodily issues that we’re constantly working around.
• Managing fear: fear drains your energy like a battery, with enthusiasm and persistence.
• Striving to meet expectations: this is where we step outside of our own box, taking on all the burdens of social expectations, corporate culture, and the pressure to live up to what others want from us. It’s a heavy load we often take on voluntarily under external pressure.

This is similar to tracking calories in a diet, where even the most meticulous people often fail to record half of what they actually consume because much of it is unconscious. The same thing happens with energy expenditures — we’re often unaware of how much we’re really spending.

The key to addressing burnout is recognizing these hidden drains on your energy, and finding ways to balance the scales between what you give and what you receive.