Burnout Recovery Exercise: Worst Case Scenario

Burnout can make every decision feel impossible. When you’re stuck in fear and second-guessing everything, how are you supposed to move forward in a way that actually feels right?

In this episode, Cait Donovan shares a tool she’s used for years to help people get unstuck: the “Worst Case Scenario” exercise. Instead of pushing fear aside, Cait walks you through what it looks like to write it down, face it head-on, and figure out what you’d do if the worst really did happen. What if the job burns you out all over again? What if you don’t take it and money runs out? What then?

This episode offers a different way to navigate those moments, one that makes space for fear without letting it take over. Cait also reminds us that support doesn’t have to come from big, obvious places. Sometimes it’s your local librarian. Sometimes it’s a Facebook group. There are more options than you think. If you’ve been feeling stuck and unsure what to do next, this is a place to start.

Episode Breakdown:

00:00 Introduction to FRIED. The Burnout Podcast

00:00 Burnout Recovery and Cait’s Mission

01:28 The Worst Case Scenario Exercise Explained

03:35 Burnout Fear Example: Job Decision After Leave

05:01 What to Do If the Worst Happens

08:11 How to Build a Personal Safety Net

10:10 Exploring Alternate Outcomes

12:04 Final Thoughts and Encouragement

Connect with Cait:

Cait Donovan is a keynote speaker, author, and host of FRIED: The Burnout Podcast, specializing in burnout, mis/match, and sustainable performance at work. She partners with corporate leaders, teams, and professional associations through keynotes, workshops, and leadership sessions that treat burnout as data, not failure, to help organizations reduce burnout without blame or shame and build healthier, high performing cultures.

To bring Cait to your organization or event, book an inquiry call here: https://bit.ly/bookcait

Learn more about Cait’s speaking work: https://www.caitdonovan.com/speaking

Short on time? Watch this 3-min video: https://bit.ly/caitdreel2025

Podcast production and show notes provided by HiveCast.fm