The aviation industry demands precision, resilience, and quick decision-making under pressure. For pilots, the weight of these responsibilities—combined with irregular schedules, high workloads, and the ever-present need for safety—can take a serious toll on mental health.
To support our aviation community, we’ve invited Dr. Rashmani Chakrabarty, a registered psychologist and mental health specialist, to share her expertise in an exclusive webinar on stress and burnout in aviation. As part of this initiative, she has also written a blog post offering insights into the psychological impact of stress on pilots and, more importantly, practical strategies to manage and prevent burnout.
Read on to gain valuable tools for maintaining mental wellness and peak performance in the cockpit.
What Burnout Really Feels Like
Hi there! I’m Rashmani Chakrabarty, and as a Registered Psychologist, I’ve talked to so many people who feel completely burned out. You know the feeling—juggling work, relationships, and endless responsibilities, all while running on fumes. Burnout isn’t just a trendy term; it’s a real experience that can leave you feeling stuck and overwhelmed. Let’s talk about what burnout really is and, more importantly, how we can tackle it together.
Burnout is more than just being tired. It’s like hitting a wall—physically, emotionally, and mentally. In the book ‘Burnout’ by Emily and Amelia Nagoski, three main themes pop up when it comes to burnout:
1. Emotional Exhaustion
This is the heart of burnout. When you care deeply for too long without a break, it leaves you emotionally drained. You might feel irritable, overwhelmed, or exhausted, even after resting. It can take a toll on your health, relationships, and ability to stay engaged in daily life.
2. Depersonalization
Sometimes, burnout feels like being on autopilot. You’re detached from your emotions and experiences, and even from the people you care about. Joy and connection seem far away, leaving you feeling numb and isolated.
3. Loss of Accomplishment
When nothing feels like it matters, it’s hard to stay motivated. You might feel like your work—or even your life—lacks value. This mindset can lead to procrastination, self-doubt, and a loss of confidence in your purpose.
Sound familiar? If so, you’re not alone. Burnout doesn’t just mess with your mood; it can impact your health, relationships, and sense of self. But here’s the good news—you can start taking steps to feel better.
What’s Really Behind Burnout? Stressors vs. Stress
Burnout happens when stress builds up and doesn’t let go. But to deal with it, we need to break it down:
Stressors
Stressors are the things that trigger stress. These can be:
- External: Work deadlines, financial struggles, or relationship conflicts.
- Internal: Self-doubt, perfectionism, or harsh self-talk.
Stress
Stress is your body’s response to those triggers. When faced with stressors, your body kicks into “fight, flight, or freeze” mode. Hormones like adrenaline and cortisol flood your system, speeding up your heart rate and making you hyper-focused. In small doses, this response can help you tackle challenges, but when it’s constant, it wears you down.
General Adaptation Syndrome (GAS)
Your body can only stay in overdrive for so long. When stressors persist without resolution, the body progresses through the stages of the General Adaptation Syndrome (GAS):
- Alarm Stage
This is your body’s immediate response—heightened alertness and energy to handle the stressor. Great for short-term challenges, but not sustainable. - Resistance Stage
If stressors persist, your body stays on high alert, which can lead to issues like high blood pressure, fatigue, and irritability. Outwardly, you may seem fine, but inside, it’s a struggle. - Exhaustion Stage
This is where burnout lives. Your resources are depleted, leaving you physically and emotionally drained. Even small tasks can feel impossible.
The progression through these stages illustrates why unresolved stressors are so harmful and how they contribute directly to burnout.
Steps to Move From Burnout to Balance
Recovering from burnout doesn’t mean fixing everything overnight. It’s about small, intentional changes that make a big difference. Here are some ideas to get started:
- Let Your Body Talk: Movement, whether it’s a walk, yoga, or even dancing in your kitchen, helps release pent-up stress.
- Breathe It Out: Long, slow breaths can calm your nervous system. Think of it as a reset button.
- Savor Joyful Moments: Laugh with a friend, cuddle your pet, or really taste your morning coffee. Little moments add up.
- Reframe Challenges: Even if you can’t change the situation, finding lessons or silver linings can shift your perspective.
- Let Go of What Drains You: Not every goal is worth the cost. If something isn’t serving you, it’s okay to let it go.
You’re Not Alone
If you’re feeling burned out, I want you to know it’s okay. Burnout isn’t a sign of failure; it’s a sign that something needs to change. Take time for yourself, set small goals, and don’t hesitate to reach out for support.
As Joyce Sunada wisely said, “If you don’t make time for your wellness, you will be forced to make time for your illness.”
If you’re looking for more tips or support, visit our team at Midnight Sun Wellness. Together, we can work on turning burnout into balance.
Addendum: The Silent Threat – Burnout in the Aviation Industry
Burnout can affect anyone, but in the aviation industry—particularly for pilots—it presents unique challenges. The nature of the job demands peak performance, rapid decision-making, and unwavering focus, often under physically and mentally exhausting conditions. While pilots are trained to handle high-pressure situations, prolonged exposure to stress without proper recovery can lead to burnout, impacting both personal well-being and flight safety.
Why Pilots Are at Higher Risk for Burnout
The aviation industry has built-in stressors that can push pilots toward burnout very quickly. These include:
- Irregular Schedules & Sleep Disruptions – Time zone changes, long duty hours, and unpredictable rosters make it hard to maintain a healthy sleep cycle. Chronic sleep deprivation impacts cognitive function, emotional regulation, and physical health.
- High-Pressure Decision-Making – Pilots operate in an environment where even small errors can have significant consequences. The constant responsibility for passenger and crew safety adds mental strain over time.
- Lack of Control Over Work Conditions – Unlike office jobs where individuals can set boundaries, pilots must adhere to strict schedules, flight plans, and regulatory requirements, often leaving little room for flexibility or recovery.
- Extended Time Away from Home – Frequent travel and long-haul flights mean time away from family, social circles, and support networks, leading to loneliness and emotional exhaustion.
- A Culture of Resilience – Aviation has a “tough it out” mentality. Seeking help for mental fatigue or burnout is often stigmatized, making it harder for pilots to acknowledge their struggles or take proactive steps toward self-care.
How Burnout Shows Up in Pilots
Just like in other fields, burnout manifests in three primary ways for pilots:
- Emotional Exhaustion – Feeling drained before even stepping into the cockpit. Irritability with crew members, passengers, or even at home becomes more frequent. A once-loved career starts feeling like an unbearable burden.
- Depersonalization – Becoming detached from the job, passengers, and even personal relationships. Pilots may go through the motions, feeling disconnected and emotionally numb.
- Loss of Accomplishment – Doubting skills, feeling like a failure despite experience and expertise, or believing that no matter how hard they work, it’s never enough.
These symptoms not only affect pilots personally but also have real consequences on situational awareness, judgment, and decision-making in flight.
The Dilemma of Mental Health Reporting in Aviation
One of the biggest barriers to addressing burnout and mental health concerns in aviation is the fear of losing medical certification. Pilots operate under strict medical fitness requirements, and aviation authorities worldwide mandate that they maintain both physical and mental well-being to continue flying. While these regulations are designed to safeguard passengers and crew, they can also create a culture of silence—where pilots hesitate to seek help out of fear that doing so could ground them indefinitely.
Why Pilots Avoid Reporting Mental Health Concerns
Many pilots internalize stress rather than seek professional support, often for the following reasons:
- Fear of Career Consequences – A pilot’s livelihood depends on their medical certificate. Any disclosure of mental health struggles may trigger medical reviews, extended grounding, or even permanent loss of certification.
- Lack of Clear Guidance – Regulations around mental health assessments can be ambiguous, leading to uncertainty about what is considered “acceptable” versus “disqualifying.”
- A Culture of Self-Reliance – The aviation industry fosters resilience and problem-solving under pressure. Many pilots believe they should “tough it out” rather than seek outside support.
- Stigma and Perception – Admitting to struggling with mental health can feel like admitting failure, and pilots may fear being seen as weak or unfit for the job.
Aviation Medicine: Safeguarding the Industry vs. Supporting Pilots
Aviation medical professionals play a critical role in ensuring flight safety, but there is growing debate about whether the current system inadvertently discourages pilots from seeking care. Mental health struggles, particularly burnout, anxiety, and depression, are common across all industries, yet in aviation, acknowledging these struggles can be seen as a career risk.
While aviation medical examiners (AMEs) have a duty to assess a pilot’s fitness to fly, there is a need for more transparent and supportive processes that allow pilots to address mental health concerns without immediate fear of disqualification. Some regulators have taken steps to revise outdated policies, allowing for treatment pathways that support recovery rather than automatic grounding. However, many pilots still feel that once flagged, they may never fly again—leading them to avoid disclosure at all costs.
Breaking the Cycle: Strategies for Pilot Well-Being
Addressing burnout in aviation doesn’t mean leaving the industry—it means finding ways to mitigate stress and restore balance. Here are a few strategies that can help:
- Prioritize Sleep & Recovery – Sleep debt is real, and for pilots, it can accumulate quickly. Maximize rest opportunities and establish a consistent pre-flight and post-flight sleep routine when possible.
- Stay Physically Active – Exercise isn’t just about fitness; it’s a powerful way to manage stress. Whether it’s a workout, a walk, or stretching during layovers, movement helps reset the nervous system.
- Set Emotional Boundaries – When off-duty, disconnect from work and allow yourself to be present with family, friends, or hobbies. Mental separation from the job is crucial for long-term sustainability.
- Find Connection & Support – Aviation can be isolating, but finding a mentor, connecting with colleagues, or joining a peer support group can make a huge difference.
- Reframe the Mindset Around Stress – Stress itself isn’t the enemy; being stuck in it is. Pilots are trained to handle high-pressure situations—applying similar problem-solving strategies to personal stress can create a healthier perspective.
- Seek Help Without Stigma – Mental health should be treated just like physical health. Speaking with a professional—whether it’s a counselor, psychologist, or aviation peer support group—can provide guidance on managing stress effectively.
Final Approach: Burnout Prevention as a Flight Plan
Just like a well-executed flight plan prevents emergencies, proactive burnout prevention ensures longevity in a pilot’s career. Recognizing the early signs, implementing recovery strategies, and fostering a culture that prioritizes well-being over endurance will not only help pilots but also enhance overall aviation safety.
Burnout doesn’t mean you’re weak—it means you’re human. And just like in aviation, the key to managing turbulence is recognizing it early and making the necessary adjustments to land safely.