Back After Burnout

Don’t Quit Yet: Job Crafting for Sustainable Work and Better Boundaries

If you’ve ever thought, “Something has to change, but I can’t just burn it all down,” this episode is for you. When work has been a major factor in stress or burnout, it can feel like the only real option is to quit. Job crafting offers a calmer, more practical alternative: small, intentional adjustments that make your day-to-day work fit your energy, values, strengths, and limits. You’ll learn what job crafting is (and isn’t), why it can be especially helpful for a sustainable return to work, and how to start with low-risk experiments instead of big overhauls. We’ll walk through real-world examples and a simple “job crafting audit” you can use to identify what drains you, what restores you, and what you can realistically reshape. IN THIS EPISODE, YOU WILL LEARN * What job crafting means (and what it does not mean) * The 3 types of job crafting: task, relational, and cognitive * Why agency and control matter so much in burnout prevention and recovery * How to run a quick job crafting audit to spot drains vs. energizers * How to design small, time-bound experiments that reduce strain * How to talk to your manager using observations, trials, and outcomes CONVERSATION HIGHLIGHTS * 00:00 The “something has to change” moment (and why quitting isn’t the only option) * 01:18 Job crafting, defined: reshaping your work without changing your title * 02:43 Why job crafting helps after burnout: demands, control, meaning, recovery space * 03:36 Story: Maya (project manager) and how small structural changes reduce overload * 05:22 Story: Alex (customer-facing role) and pacing without lowering standards * 06:31 Job Crafting as Prevention and Recovery * 07:05 Where to Begin Job Crafting * 09:50 Talking to your manager: shared goals, observations, experiments, outcomes * 13:55 The close: reclaiming agency, thoughtfully and sustainably LISTENER REFLECTION What’s one small change you could test over the next two weeks that would reduce strain without compromising what matters most in your role? CONTINUE THE CONVERSATION: You’re not alone in this. These episodes explore the same themes from a few helpful angles: Should I stay or Should I go? Episode 7 [https://back-after-burnout.captivate.fm/ep7] Post Burnout Self-Care Episode 11 [https://back-after-burnout.captivate.fm/ep11] Back After Burnout is produced by the SwissCast Network [https://www.swisscastnetwork.ch/], the only podcast network with podcasts produced in, for, or about English-speaking Switzerland. Back After Burnout is for education and inspiration only and does not constitute medical, mental-health, legal, or employment advice. Every burnout journey is unique—always consult qualified healthcare and workplace professionals before acting on anything you hear. Resources shared are tools Karina has personally found helpful; they may not suit every listener. Use what serves you and leave the rest. Mentioned in this episode: Back After Burnout is a proud member and a production of the SwissCast Network Discover more great podcasts for English-speaking Switzerland SwissCast Network [https://back-after-burnout.captivate.fm/swisscastnetwork]

When Work Is the Last to Know: Hidden Burnout, the “Work Wall,” and How Leaders Finally Get Help with the ARriVE Framework featuring Eric Kreitz

If you’ve ever felt like you had to keep it together at work no matter what, this conversation will hit home. Eric Kreitz shares what it looked like to lead at a high level while quietly burning out, why “coping” can morph into something dangerous, and why work is often the last place people let the truth in. We also dig into what happens after time off. Returning after burnout, addiction treatment, or a mental health leave is rarely as simple as picking up where you left off. Eric breaks down the ARrIVE Reintegration Framework, a practical, supervisor-centered playbook for making reintegration safer, clearer, and more sustainable for everyone involved. IN THIS EPISODE, YOU WILL LEARN * Recognize early burnout red flags, especially when old coping strategies stop working * Understand why “work is the last to know” and how identity and stigma keep people silent * See reintegration as a shared process, not a script, and why expectations often misalign * Use the ARrIVE framework to support a returning employee while balancing people and mission * Set practical “vigilance” markers (red flags and milestones) to reduce relapse into old patterns ABOUT ERIC KREITZ Eric Kreitz is a leadership and reintegration coach and the founder of Renovium Leadership [https://bit.ly/4tlH9AI]. He helps supervisors and organizations support employees returning after mental health or addiction treatment and builds practical reintegration plans that balance wellbeing and operational reality. CONNECT WITH ERIC KREITZ * LinkedIn: https://bit.ly/4s7sdVE [https://bit.ly/4s7sdVE] LISTENER REFLECTION Where have you built a “work wall” in your own life, and what would a small, low-risk step toward support and clarity look like this week? Back After Burnout is produced by the SwissCast Network [https://www.swisscastnetwork.ch/], the only podcast network with podcasts produced in, for, or about English-speaking Switzerland. Back After Burnout is for education and inspiration only and does not constitute medical, mental-health, legal, or employment advice. Every burnout journey is unique—always consult qualified healthcare and workplace professionals before acting on anything you hear. Resources shared are tools Karina has personally found helpful; they may not suit every listener. Use what serves you and leave the rest. Mentioned in this episode: Back After Burnout is a proud member and a production of the SwissCast Network Discover more great podcasts for English-speaking Switzerland SwissCast Network [https://back-after-burnout.captivate.fm/swisscastnetwork]

Talking About Burnout at Work

If you are weighing whether to talk about burnout at work, this episode helps you slow the decision down without pressure. You will hear why disclosure is rarely a simple yes or no, and how to think about your own safety, privacy, and support needs in a way that keeps you in control. Karina breaks disclosure into two paths: the choices you make deliberately, and the moments where disclosure happens more organically because the situation creates “room to share.” Through practical factors, relatable scenarios, and research that explains why some workplaces make these conversations easier than others, you will leave with a clearer way to decide what to share, who to share it with, and what your first step could be. IN THIS EPISODE, YOU WILL LEARN 1. why disclosure is a spectrum, not an all-or-nothing choice. 2. the key factors to weigh before sharing, including safety, trust, and access to support. 3. how to use a simple reframe to decide what to share and with whom, without overexposing yourself. 4. what creates “room to share” at work, and why context matters as much as courage. CONVERSATION HIGHLIGHTS 00:00 The core question: do you talk about burnout at work? 01:57 Outlining Key Scenarios in Disclosing Burnout 03:01 Disclosure as a Conscious Decision 05:25 Returning to the Same Job - Emma's Story 06:36 Job Searching After Burnout - Daniel's Story 08:03 Disclosure as an Organic, Contextual Process 09:34 What creates or limits "room to share"? RESOURCES MENTIONED 1. Room to Share [https://bit.ly/room-to-share] (Journal of Occupational Health Psychology, 2025) 2. Return to Work with Karina Schneider (guides) [https://bit.ly/ks-guides] ABOUT KARINA SCHNEIDER Karina Schneider supports people navigating burnout recovery and return-to-work decisions, with a calm, practical approach that helps them protect recovery while rebuilding confidence and agency. CONNECT WITH KARINA SCHNEIDER Karina on LinkedIn [https://back-after-burnout.captivate.fm/linkedin] LISTENER REFLECTION If you imagined disclosure as a spectrum instead of a binary choice, what is one small, low-risk step you could take this week to get the support you need? Back After Burnout is produced by the SwissCast Network [https://www.swisscastnetwork.ch/], the only podcast network with podcasts produced in, for, or about English-speaking Switzerland. Back After Burnout is for education and inspiration only and does not constitute medical, mental-health, legal, or employment advice. Every burnout journey is unique—always consult qualified healthcare and workplace professionals before acting on anything you hear. Resources shared are tools Karina has personally found helpful; they may not suit every listener. Use what serves you and leave the rest. Mentioned in this episode: Back After Burnout is a proud member and a production of the SwissCast Network Discover more great podcasts for English-speaking Switzerland SwissCast Network [https://back-after-burnout.captivate.fm/swisscastnetwork]

Setting Your Quit Date featuring Ben Fox

If you have been feeling unwell at work, stuck in a role that is draining you, or quietly wondering whether it is time to leave, this conversation is for you. Karina sits down with career coach Ben Fox [https://bit.ly/ben-fox-coaching] to talk about the idea of a “quit date” as a calming, practical milestone. Together they unpack why leaving can feel so scary, even when you have savings or options, and how getting objective about your financial runway can help your nervous system settle enough to think clearly. Ben also shares how experimentation, community, and rebuilding your energy can open doors you cannot see when you are deep in exhaustion and cynicism. Quitting is not always the answer, but having it on the table can create space for a healthier relationship with work, and a more meaningful next step. IN THIS EPISODE, YOU WILL LEARN 1. Why setting a quit date can reduce panic and create mental space 2. How to use financial facts, not fear, to ground a big decision 3. Common identity and cultural narratives that keep people stuck 4. Why recovering energy comes before choosing the perfect next job 5. How to use low-commitment “experiments” to test potential pivots 6. The role of relationships and community in making change possible CONVERSATION HIGHLIGHTS 00:00 Introduction 01:08 Ben’s path from teaching to coaching 05:26 Who Ben helps 09:22 The “quit date” idea and why many people resist it at first 10:51 “What’s My Runway?” using numbers to calm the amygdala 13:12 Beyond money: health, responsibility, and fear of being seen as a quitter 16:42 Boundaries, people-pleasing, and the moment a parent realizes the cost 21:32 Identity, ageism, and the fear of the “abyss” when you do not know what is next 27:09 Why you only need the next step, not the next ten 31:31 Experimentation as a hypothesis, and crossing options off the list with relief 36:48 Community and relationship-based job searching that feels more human 45:11 Where to begin: do not quit rashly, start with your runway RESOURCES MENTIONED 1. "What’s My Runway?" Template [https://bit.ly/ben-fox-coaching] 2. Free 45-minute “What’s My Runway” Strategy Session [https://bit.ly/ben-fox-strategy-session] ABOUT BEN FOX Ben Fox [https://bit.ly/ben-fox-coaching] is a career coach based in New York City. He helps experienced people in tech, especially senior software engineers, leave toxic jobs and build careers that feel meaningful, energizing, and aligned. CONNECT WITH BEN LinkedIn [https://bit.ly/ben-fox-linkedin] LISTENER REFLECTION If you are in the thick of burnout, try this question: What would change in my body and mind if I knew I could leave on a specific date, even if I did not know every step after that yet? Back After Burnout is produced by the SwissCast Network [https://www.swisscastnetwork.ch/], the only podcast network with podcasts produced in, for, or about English-speaking Switzerland. Back After Burnout is for education and inspiration only and does not constitute medical, mental-health, legal, or employment advice. Every burnout journey is unique—always consult qualified healthcare and workplace professionals before acting on anything you hear. Resources shared are tools Karina has personally found helpful; they may not suit every listener. Use what serves you and leave the rest. Mentioned in this episode: Back After Burnout is a proud member and a production of the SwissCast Network Discover more great podcasts for English-speaking Switzerland SwissCast Network [https://back-after-burnout.captivate.fm/swisscastnetwork] Rate & Review Rate & Review [https://back-after-burnout.captivate.fm/rate-review]

Karina's Top 5 Anti-Burnout Resources

Sustainable recovery from burnout isn't just about taking time off—it's about having the right tools and resources to maintain momentum and avoid falling back into old patterns. In this solo episode, Karina [https://www.linkedin.com/in/karinaschneider-hr/] shares her top 5 go-to resources that have made a real difference in her own burnout recovery journey. These recommendations span books, frameworks, and talks that address everything from the biology of stress to the emotional weight of resentment. Whether you're currently in burnout, recovering from it, or working to prevent it, these resources offer practical wisdom, comfort, and actionable strategies. The 5 Resources: 1. Designing Your Life series by Bill Burnett and Dave Evans - Learn how design thinking can help you make better decisions, reframe challenges, live a coherent life, and even redesign your job (or quit well if needed) 2. Resentment Journal by Cait Donovan - A powerful alternative to toxic positivity that helps you acknowledge and work with resentment as a superpower for understanding what really matters to you 3. Easily You by Elodie Caucigh - A poetic, non-linear book that offers comfort and insight through narratives, poems, and reflections on finding wellbeing 4. Nothing Left to Give by Shannon Swales - A psychologist's contemporaneous journal entries chronicling her burnout experience, offering real-time perspective and practices 5. "The Cure for Burnout (Hint: It Isn't Self-Care)" - TED Talk by Emily and Amelia Nagoski explaining the biology of stress, the stress cycle, and how to complete it Resources mentioned in this episode: 1. Designing Your Life: Designing Your Life [https://back-after-burnout.captivate.fm/designing-your-life] 2. Resentment Journal: Cait Donovan Journal [https://back-after-burnout.captivate.fm/donovan-resentment-journal] 3. Easily You: Elodie Caucigh Book [https://back-after-burnout.captivate.fm/caucigh-book] 4. Nothing Left to Give: Shannon Swales Book [https://back-after-burnout.captivate.fm/swales-book] 5. The Cure for Burnout (TED Talk): Nagoski Ted Talk [https://back-after-burnout.captivate.fm/nagoski-ted-talk] Have a resource that helped you? Share it in the comments or send Karina a message—sharing is caring, and the community benefits from knowing what support exists. Back After Burnout is for education and inspiration only and does not constitute medical, mental-health, legal, or employment advice. Every burnout journey is unique—always consult qualified healthcare and workplace professionals before acting on anything you hear. Resources shared are tools Karina has personally found helpful; they may not suit every listener. Use what serves you and leave the rest. Mentioned in this episode: Rate & Review Rate & Review [https://back-after-burnout.captivate.fm/rate-review] Back After Burnout is a proud member and a production of the SwissCast Network Discover more great podcasts for English-speaking Switzerland SwissCast Network [https://back-after-burnout.captivate.fm/swisscastnetwork]