57% of workers report negative impacts from work-related stress, including emotional exhaustion and irritability.¹

Burned-out employees are three times more likely to job hunt, significantly affecting workplace stability.²

The Solution I Offer: My REACT Framework

When burnout and stress strike, the temptation is to “push through.” But real change comes from intentional, manageable adjustments. My presentations provide practical steps to find deeper satisfaction at work and home, stronger connections with colleagues, and a fresh approach to self-care—all while having a lot of fun.

How about a little more on the REACT framework?

R = Reframe Hardships with Humor

One strange decision I made while deep in burnout was to try stand-up comedy for the first time. A friend of a friend who’s a comedian got me on a show. I put together a set, invited friends, took the stage—and it went great! I got laughs and had a blast. A few weeks later, I went to an open mic to try it again. This time, I bombed—badly. I didn't even get sympathy laughs. I recorded that set and asked my comedian friend to review it. After watching, he said, “I think the problem with this set is that you didn’t have any funny parts.” We laughed, because he was hilariously, painfully accurate.

The words humiliation, humanity, and humor share the same root, and when we reframe the little humiliations of our humanity with humor, we find a healthier, happier way forward. 

Please hear me when I say, none of this is to minimize the very real pain of hardships and loss. Sometimes life is decidedly NOT funny, and we need to buckle down and embrace some of these other strategies more than humor. But I will also point out that in some of my darkest, saddest times, I’ve been incredibly grateful for the funny people in my life being funny and for opportunities to laugh at dumb TV shows and comedians. I don’t know if laughter is the best medicine, but I know it’s pretty good.

E = Engage with Community

We all need people to share in life’s joys and carry life’s burdens. I recently heard a great piece of advice from a talking baboon, Rafiki in the Mufasa movie said: “If you want to go fast, go alone. If you want to go far, go together.”

When life is busy and going well, it’s easy to let relationships take a backseat. But during times of stress and burnout, we often feel alone and long for the care and support of others. To combat this, we must intentionally nurture relationships and live in community (at work and outside of work)—before we hit the breaking point.

A = Align with Purpose

Vocation often refers to finding purpose in our work, but I prefer a broader definition—one that includes all the roles we fill: employee, spouse, parent, child, friend, citizen, neighbor. The list goes on. These roles are not only important but also deeply interconnected.

A story… I usually try to leave work at work, but, of course, that doesn’t always go as planned. I remember one Friday night at home with my family. Out of habit, I opened my work email on my phone (my first mistake). There it was—a message that instantly frustrated me. I was annoyed to receive it on a Friday evening, more annoyed that it was a staff member nitpicking something another staff member had done, and even more annoyed that I felt the need to respond, which I did (my second mistake).

As I angrily typed my reply, my son came up to me. “Dad. Dad. Dad, look. Look at this, Dad.” Without even looking up, I snapped, “Quiet! I can’t. I’m working on something!”

Ugh. A big part of my role at work is to create and maintain harmony and help people feel heard. Responding to that email was natural—it aligned with my purpose. But I certainly didn’t need to respond at that exact moment, and I definitely didn’t need to take my frustration out on an innocent five-year-old.

So, is your purpose to ensure your company’s profitability or to make your home a happy place? To maintain healthy, productive relationships at work or to nurture your relationships with friends and family? The answer is yes. Yes to all of it. If you’re happy at work, you’ll likely be happier at home. Conversely, if work makes you miserable, that misery will likely seep into your personal life—and affect the people around you. Aligning with Purpose means acknowledging these roles and embracing how they blend together in both challenging and rewarding ways.

C = Care for Your Whole-Self (Mind, Body, & Spirit)

This is the core of the REACT framework and requires tangible action. Caring for your whole self means tending to your mind, body, and spirit. Here’s how:

Mind: Everything we experience is filtered through our minds, and with the right practices and tools, we can reshape how we perceive the world—making it feel more positive and welcoming. Talk therapy can improve every aspect of life, reducing negative self-talk allows us to treat ourselves with more kindness, and gratitude practices help us cultivate a mindset that sees the good in the world around us

Body: The first time I saw a psychologist, he told me to start exercising. I said, “I don't think you understand. I’m looking for help managing stress, not workout tips.” He replied, “I don't think YOU understand. Your body is made to move, and when it does, it heals itself.” I don’t love exercise, but I’ve learned that how I treat my body—movement, food, and drink—affects my physical, mental, emotional, and spiritual health.

Spirit: Spirituality is our “okayness” in the universe. The great prophet John… Lennon (yes, the Beatle) said, “It’ll be okay in the end. If it’s not okay, it’s not the end.” You have deep value and a place in this world, and the universe wants you to be okay. As a pastor, I teach and embrace spiritual practices from various traditions, and regardless of your beliefs, these practices can enrich your life.

T = Thrive 

The ultimate goal is to move beyond burnout and stress—to transition from merely surviving to truly thriving. Thriving means finding joy in life and creating a work-life balance that works for you. It doesn’t mean hardships won’t come—they will—but it means you’ll be better equipped to face them. Thriving is about resilience, connection, and fully engaging with life, even in the face of challenges.

I’m living proof that there’s life after burnout. With the right awareness, tools, and practices, we can all experience greater resilience, productivity, and joy. I’d love to connect with you to share this message, my REACT framework, and resources with your people.