How Cognitive Distortions (your brain) Cause Burnout: A Resilience Speaker’s Guide to Rewiring Your Brain at Work
- Jenn DeWall
- Oct 15
- 3 min read
Do you see things as win or lose? Pass or fail? All good or all bad? You’re not alone.
Last week I spiraled after a friend didn’t text back for two days. My brain went straight to: “Are they mad at me? Did I say something wrong?” When they finally replied… they were just busy. Zero drama. That tiny moment is a perfect example of cognitive distortions—automatic, biased thoughts that twist reality and quietly fuel burnout, imposter syndrome, and stressed-out teams.
As a burnout and resilience speaker, I see this every day with high-achievers and leaders: the mind’s mental shortcuts become energy leaks. Let’s unpack how they work—and how to build the resilience and wellbeing to shut them down.
What Are Cognitive Distortions?
Cognitive distortions are irrational, exaggerated thought patterns—like mental funhouse mirrors. They reflect a version of the truth, but it’s distorted. Under stress, they become habits that drive anxiety, erode confidence, and accelerate burnout at work.
5 Common Distortions High-Performers Slip Into
Black-and-White Thinking (All-or-Nothing) “I’m either crushing it or failing.” Ever feel like you failed at the end of the day? You likely graded your day as a pass/fail. Reframe: Success is a spectrum. Progress > perfection. You can succeed and make mistakes or not get it all done.
Mental Filtering You ignore 10 wins to obsess over one flaw. (I feel this one—hello, single critical comment can make me feel like I failed my audience if unchecked) Reframe: Ask, “What’s the full picture? What else is true?”
Catastrophizing “Missed a deadline—everyone thinks I’m incompetent,” or “Setting a boundary means I’m a terrible person.” Reframe: “What would I tell a friend?” Then apply that same compassion to yourself.
Personalization “No one asked questions in my presentation—I must have bored them,” or “No one said anything to me, they must not like me.” Reframe: People process differently. People are often in their own heads worrying about what they have going on. Silence ≠ failure.
Mind-Reading “They didn’t reply—they’re annoyed.” That friend or colleague likely has other things on their plate that you’re not privy to. Reframe: You don’t have evidence. A more likely story: they’re busy.
Why Distortions Burn You Out
These patterns crank up your nervous system and drain mental energy. Over time they:
Drain your energy and emotional bandwidth. It makes it harder to make decisions or get out of bed.
Cloud focus and decision-making. Ever struggle with deciding what to eat for dinner? These distortions could be part of what’s hacking your decision-making.
Intensify imposter syndrome and self-doubt. The distortions magnify your inner critic if unchecked. Think “I’m always failing,” or “I’m not good enough” at level 10.
Sabotage team culture and psychological safety. When you’re not thinking clearly it impacts your relationships with others.
How to Break the Spiral (for You & Your Team)
1) Notice the thought—don’t judge it. Pause and ask: “What am I telling myself?” “Is this a fact or a feeling?” Awareness is the first lever of resilience.
2) Name the distortion. Name it to tame it. “Oh—that’s catastrophizing.” Labeling creates distance and makes room for better choices.
3) Ask: What else could be true? Try: “What would I tell a friend?” “What’s a kinder, equally true explanation?” Build this question into 1:1s and debriefs to normalize balanced thinking.
4) Celebrate progress, not perfection. Recognize micro-wins, lessons learned, and effort over outcome. This rewires confidence and fosters wellbeing and psychological safety.
Final Thought: Leadership Is Mental Work, Too
Yes, workload matters—but the way you think about that workload often determines whether you burn out or bounce back. The good news: thoughts are trainable. With simple reframes and shared language, you can build a culture of resilience, wellbeing, and sustainable performance.
Start by noticing. Then naming. Then reframing. Repeat—until your brain’s greatest trick becomes your greatest tool.
For those that don’t know me
If this resonated, let’s turn insight into action. I deliver high-energy keynotes, trainings, and coaching that help teams improve their mindset, reduce burnout, and build real-world resilience.
Book Jenn DeWall—Burnout Speaker & Speaker for your next event or leadership workshop to:
Give your team practical tools to stop the spiral
Boost confidence, connection, and wellbeing
Build a shared language for resilient thinking
👉 Email hello@jenndewall.com or visit jenndewall.com to find out more. I would love to get on a call and discuss how we can give your people tools to feel better, lead better, and burn brighter—without burning out.
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