Learn how to heal and avoid speaker burnout.
On this episode of Path to the Main Stage, Li Hayes welcomes burnout expert and keynote speaker Cait Donovan, who unpacks the hidden dangers of burnout—how it sabotages your mind and career—and delivers practical, science-backed strategies to reclaim your focus and effectiveness.
Discover why burnout is more than a mindset issue, how small acts like "peeing when you need to pee" can strengthen your emotional regulation, why resentment is actually your superpower, and how speakers can set boundaries to avoid falling into the resentment trap when booking gigs. If you've ever felt overwhelmed, frantic, or stuck in a loop of giving too much with too little in return, this candid conversation will give you actionable tips and a positive path forward.
Episode Overview
00:00 Introduction and Cait Donovan's background
02:09 Burnout defined by the World Health Organization
04:52 How stress physically changes your brain
06:30 The medical vs. mental aspects of burnout
07:11 Early warning signs and why burnout is hard to prevent
08:57 Difference between stress and full burnout
10:04 Yoga nidra and foundational self-care techniques
13:32 The power of interoception and listening to your body
14:30 Cait Donovan's podcast: Fried the Burnout Podcast
15:52 Step-by-step recovery and the role of resentment
16:21 Patterns that lead to burnout in speakers
18:13 Early stress responses: fight, flight, freeze, fawn, and "tend and befriend"
22:15 Why your network is your best resilience tool
24:28 How resentment signals what needs to change in your business
29:33 The resentment-generosity continuum and pricing for speakers
32:41 Tuning into your body and true self-awareness
35:49 Signs you're heading for burnout and when to get support
37:09 Cait Donovan's advice for her younger self and the permission to ask for help
38:15 Episode wrap-up and key takeaways