The Flow of Life: Rethinking Balance and Burnout

For many professionals, including athletic trainers, there are regular talks at conferences on “work-life balance.” The common image of scales, with work on one side and life on the other, constantly in tension, requiring the individual to apportion their energy perfectly to keep the beam level, is a daunting reminder of the constant challenge.

Athletic trainers who have irregular hours and no off-season, this “balance” seems impossible. They often operate in an ‘always on’ culture where 24/7 accessibility to coaches and athletes is often the unspoken expectation. Between early morning practices, late-night game returns, and the physical toll of working in varying weather extremes, the grind is consistent.

Over time, the perpetual effort to maintain balance leads to burnout. This is where the realization that maybe the “work-life balance” concept was the problem, not the solution. This mentality treats work as something outside of the individual’s existence, a separate weight that must be carried. The reality is much simpler: There is only one life, and work is merely one part of it.

When the individual segments their lives into boxes, they create friction. They often feel guilty when work bleeds into evening hours, and they can feel stressed when personal needs pull them away from the desk or work. Burnout often stems from this very friction, the exhausting attempt to give all of the “parts” equal attention and energy.

Life is fluid. At the core of this fluidity is the understanding that time is a person’s most finite resource. Unlike money, which can be earned, spent, lost and regained, time moves in only one direction, and the amount a person has left is uncertain. There are seasons in life when work demands more from the individual and seasons when it must take a backseat. Then, there are moments, a child’s first steps, a final conversation with a loved one, a sunset shared with a friend that, once passed, can never be retrieved.

Many people fall into the trap of trading their time for money, believing that they can “buy back” leisure later. While there are certainly circumstances when money is an immediate necessity, it is important to never lose sight of the fact that time is the ultimate currency. Money has a price, but time has a value. Understanding this distinction is the first step toward protecting yourself from the hollow exhaustion of burnout.

In the flow of life, what is most important will rise to the top. Athletic trainers know this all too well. If the AT has to call a parent at work because their child is injured, suddenly, what requires their attention becomes evident. In that moment, the “balance” is gone, but the priority is crystal clear.

If the goal isn’t to perfectly balance the scales, then the focus must shift inward. Just as an AT wouldn’t expect an athlete to play through a Grade II sprain without a comprehensive rehab plan, they also cannot expect themselves to ‘play through’ burnout without consequences.

An AT should think of themselves as a flotation device. Navigating the ebb and flow of life requires the same level of periodization that they apply to an athlete’s training cycles. When an individual can recognize when they are in a high-intensity competitive phase and when they must transition to a recovery phase to stay functional, it is better for their mental health.

To stay afloat, the AT must prioritize their own mental, physical, and spiritual well-being and ensure that they don’t leave any holes for things to slip through and cause them to metaphorically take on water. Maintaining this balance is still a challenge, but it ensures that they are the protagonists of their lives, rather than just passengers in a vehicle that is their career, being driven by someone else.

Here are some methods to make sure the athletic trainer’s raft is ready for the rapids of life:

1. Figure out who you are! Work is what a person does; it is not who they are. The AT has gained knowledge and skills and worked hard to achieve so much already, and while titles and positions provide structure, they do not define a person’s worth. Work should fund and support their life, not consume it. To that end, the AT needs to find their interests and what motivates them outside of their professional aspirations. There is so much in life to experience. The AT shouldn’t wait until retirement to find out what they like to do. By maintaining a healthy distance between a person’s “self” and their “role,” they protect their core identity from the fluctuations of the workplace. Remember: skills and intrinsic value remain constant, regardless of the logo on the game day polo or the title on the office door. The AT should remember that they are a skilled clinician, but their value as a human being is not dictated by a win-loss record of a team that they work with or their ability to be in two places at once.

2. Be Present! There is a profound power in “being where your feet are.” When the AT is on the clock, commit to being 100% engaged. They should give their athletes, patients and responsibilities their full professional focus. They should take pride in doing a good job. However, that same intensity must apply to their personal life. When they step away from work, pivot that enthusiasm toward their family, hobbies and rest. Being a good AT should also make them a better partner, parent and friend, and vice-versa. By showing up fully in every environment, they will maximize the rewards of both their labor and their leisure. Try implementing a physical ‘hand-off’, trusting their colleagues to take the lead so they can truly step away.

3. Communicate! Silence is often where burnout begins. Transparency, both at home and in the workplace, is essential for maintaining balance. While it is great to feel important and be “in the know,” there is a great deal of responsibility in being the bearer of information. Don’t be the only one who knows what is going on! Communicate early and often on things good and bad. If a family emergency requires the AT’s presence at home, that should be communicated to many people up and down the chain of command. Conversely, if the mental load of a long season is weighing on the AT, they should let their partner or support system know so they can adjust as necessary. Unspoken needs and expectations often manifest as resentment; clear communication prevents minor hurdles from becoming professional or personal crises.

4. Practice what you teach! As healthcare providers, ATs are experts at advocating for the health of others, yet they are often the last to follow their own advice. There is a deep irony in an AT who ensures an entire roster is hydrated and fueled while they haven’t sipped water or had a real meal all day. To “do as you say” is a matter of professional integrity. The AT cannot effectively care for an elite athlete or a busy patient if they are neglecting their own physical health. The AT should remember that they aren’t just a provider; they are their own most important patient.

When the AT can protect themselves from burnout, that doesn’t mean that they are working less. It’s more about living more intentionally. To be able to go with the flow requires a harmony that is mental, physical and spiritual.

Mentally, it is the clarity to recognize that work is a contribution, but not the individual’s entire identity. Physically, it is the commitment to honor the body’s need for recovery with the same urgency that they apply to an athlete’s rehab. Spiritually, it is finding a sense of purpose that transcends the athletic training room. A deep-seated ‘why’ that keeps the person anchored even when the seasonal demands feel overwhelming.

When the AT keeps all of these areas aligned, they aren’t just surviving the schedule; they are navigating it with a sense of peace and resilience that helps them regularly adjust the sails. By treating themselves as the vessel, the AT ensures that they have the depth and resilience to stay afloat, no matter how rough the waters get.

Carissa Spraberry is head athletic trainer at Tomball Memorial High School in Tomball, Texas.