In this episode of Back After Burnout, host Karina Schneider explores post-burnout self-care strategies that go beyond routine wellness activities, focusing on preventive and responsive approaches for sustainable workplace integration.

Learn how to identify early warning signs, create actionable response plans, and build self-care systems that support your recovery journey as you navigate returning to work after burnout.

Key Takeaways:

• Self-care after burnout requires two pillars: preventive strategies (building routines to prevent stress) and responsive strategies (quick actions when warning signs appear)
• Recovery is not linear—expect ups and downs during your first months back at work
• Integration means applying what you learned in recovery to your daily work life
• Identify your energy drains and energy sources to guide your self-care decisions
• Create a personal "troubleshooting manual" with your early warning signs and first-response actions
• Plan ahead for potentially draining situations (like conferences) with specific preventive strategies
• Building a care team provides essential support throughout your return-to-work journey

More on Care Teams in episode 10, https://www.swisscastnetwork.ch/show/back-after-burnout/10-who-is-in-your-care-team/

00:00 Introduction: Post-Burnout Self-Care Beyond Routine

00:15 Struggles with Self-Care Habits

01:24 Preventive and Responsive Self-Care Strategies

05:41 Building Your Personal Post Burnout Self-Care Plan

Back After Burnout is produced by the SwissCast Network, 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.

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A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

SwissCast Network

In this episode of Back after Burnout, host Karina Schneider discusses the importance of having a support system during your return to work after experiencing burnout. She explores the concept of a "care team" - the people who can provide specific support as you transition back to your professional life.

Key takeaways:

• How to identify your personal care team members
• The importance of communicating your specific needs to your support network
• Practical examples of support requests for different relationships
• Overcoming hesitation in asking for help

This episode provides actionable steps to ensure you have the right support structure in place as you navigate the challenges of returning to work post-burnout.

00:00 Introduction: The Importance of a Care Team

00:55 Defining and Communicating Your Needs

02:42 Practical Steps to Engage Your Care Team

Back After Burnout is produced by the SwissCast Network, 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:

A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

SwissCast Network

Why does change feel so threatening—even when we know it's good for us?

In this episode, transformation leader Oksana Prokhorova reveals the neuroscience behind our stress responses and shares practical tools to build change capacity without burning out. She explains how our amygdala treats workplace deadlines like predatory tigers, why that 10-minute walk between meetings is a non-negotiable, and the surprising truth about when to drink your morning coffee.

If you're navigating a return to work after burnout or simply trying to stay resilient through constant change, Oksana offers evidence-based strategies that actually work—from micro-dosing change to protecting your brain's "Ferrari-level" performance with proper maintenance.

Oksana Prokhorova is a transformation leader specializing in human-centered, neuroscience-informed change management in highly regulated industries. Connect with her on LinkedIn for more practical neuroscience insights.

01:28 Introduction & Welcome

02:26 Oksana's Background

03:32 Why Change Management Matters for Mental Health

05:33 The Neuroscience of Change

09:49 Change Capacity Patterns

15:09 The Stress Cycle

18:35 Returning After Burnout

23:28 Manager Responsibilities

26:00 Recognizing Burnout Signs

30:14 Personal Responsibility Discussion

34:48 Resources & Closing

Back After Burnout is produced by the SwissCast Network, 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.

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A SwissCast Network Production

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Coming back to work after burnout isn't just about resuming what you did before, with better stress management techniques.

It’s about reshaping how you choose to live, work, and lead yourself.

Today, we’re exploring how recovery is often a wake-up call—a chance to reconnect with who you are and what matters most. And how living more in line with your values can help you build a work life that is sustainable, fulfilling and burnout-proof.

00:29 Real-Life Examples

01:58 What are you values, really?

03:56 Confronting our Values

05:11 Aligning Your Values with Work

08:11 End-of-Life Clarity

Back After Burnout is produced by the SwissCast Network, 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:

A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

SwissCast Network

In this episode of Back after Burnout, we tackle one of the most challenging questions facing professionals recovering from burnout: should I stay in my current role or move on? Karina Schneider breaks down the decision-making process beyond simple pros and cons lists, offering a thoughtful framework to help you make choices aligned with your values and wellbeing.

Key points covered:

• Why traditional pros/cons lists often fail for complex decisions
• A six-step framework for making thoughtful career decisions post-burnout
• How to incorporate your values and non-negotiables into your decision process
• The importance of "living as if" to test potential paths
• Using discernment techniques that engage more than just rational thinking

Resources mentioned:

• "Designing Your Life" by Bill Burnett and Dave Evans
• "Playing Big" by Tara Mohr
• "The Anatomy of a Good Decision" by Mark Shrime, surgeon and Harvard Medical School lecturer

Whether you're considering adjustments to your current role, exploring new opportunities, or contemplating a complete career pivot, this episode provides practical guidance for making decisions that honor your recovery and support sustainable wellbeing.

Back After Burnout is produced by the SwissCast Network, 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:

A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

SwissCast Network

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Newsletter Oct 2025

In this episode, we are joined by Emma Saccomani and together we cover a lot of ground on the hairy topic of boundaries. Whether you have gone through burnout or not, setting boundaries is a crucial life skill and a muscle we need to continue to build so we can stay healthy and productive as we navigate the messy reality of modern day life.

Connect with Emma

emmasaccomani.com

emma@emmasaccomani.com

Emma Saccomani | LinkedIn

Get notified about her book – A Boundaries Toolkit for Messy Reality

Emma’s Recommendations:

This Book Could Help by Rotimi Akinsete

How to be a Human by Ruby Wax

Digital Wellbeing by Petra Velzeboer

Artificial Intimacy by Esther Perel - Podcast

Chapters:

00:00 Introduction

05:09 Understanding and Communicating Boundaries

09:20 The Messy Reality of Boundaries

18:43 Practicing Boundaries in Low-Stake Situations

20:58 Role Modeling Healthy Boundaries

22:05 Understanding Different Types of Boundaries

24:58 Boundaries in the Workplace

28:46 Final Thoughts and Recommendations

Back After Burnout is produced by the SwissCast Network, 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:

A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

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That first conversation with your manager after a mental health absence can feel like a test you didn’t study for. In this episode, reintegration coach Karina Schneider shows you how to replace panic with a plan. You’ll learn practical workplace communication tips for preparing for return to work, what to say (and what you don’t have to say), and how to frame requests so they support both workplace mental health and business needs. Karina walks through six focus areas: appreciation, status, needs, check-in rhythm, your manager’s concerns, and team communication, so you can practice self advocacy at work, manage expectations, and start building trust with your manager. You’ll also hear Johann’s story of moving from fear to clarity, proving that returning to work after burnout is easier when you have a script, a structure, and your rights in mind.

This episode is a calm, step-by-step guide for managing burnout in real time: how to discuss job performance after burnout, request adjustments, and co-design strategies for returning to work that protect your energy and help you keep managing job responsibilities without derailing your burnout recovery. It’s about communicating with your employer in a way that supports productivity and mental health support in the workplace.

• Plan beats panic. Go in with your goals, not just theirs; preparation lowers coping with work stress in the moment.
• Lead with appreciation. A warm opener sets a collaborative tone for the conversation with your manager.
• Share status, protect privacy. You control your health details; remember your employee rights after burnout.
• Ask for what you need. Frame phased hours, appointment flexibility, or task adjustments as ways to restore job performance after burnout.
• Set a check-in rhythm. Regular touchpoints help with managing workplace expectations and prevent surprises.
• Surface their concerns. Invite questions to understand resourcing pressures while maintaining self advocacy at work.
• Own the team message. Agree on how your returning to work after burnout is communicated; scope, hours, and current priorities.
• Trust builds through clarity. Clear requests + realistic commitments = supporting mental health at work without overpromising.

Follow Back After Burnout for weekly guidance on preparing for return to work and evidence-based tactics that make supporting mental health at work part of how you lead your career.

Back After Burnout is produced by the SwissCast Network, 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:

A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

Burnout is more than just stress or exhaustion—it's a physical and neurological injury that affects how we function, recover, and live. In this episode, Karina sits down with Dr. Elizabeth Frei, a U.S.-trained and Swiss-certified clinical psychologist, to take a compassionate, science-based look at what burnout recovery truly involves—and how to navigate it in a sustainable, self-empowered way.

Drawing from her work with international clients in Switzerland, Dr. Frei shares practical insights into recognizing burnout, seeking professional help, navigating medical leave, and returning to work without falling back into old patterns.

This episode is an essential listen for anyone asking:

• “Am I burnt out or just tired?”
• “How do I find the right help?”
• “How long will it take to recover?”
• “How do I go back to work without burning out again?”

Back After Burnout is produced by the SwissCast Network, 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:

A SwissCast Network Production

Check out the other great shows in the SwissCast Network!

SwissCast Network

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