09 Feb Understanding Burnout: Key Insights from Dr Pretty Basra’s Inspiring WVUK Talk

Author: Bethany E Higgins

At WVUK, we’re committed to supporting not only professional growth but also personal wellbeing. Recently, we had the pleasure of welcoming Dr Pretty Basra, Founder of Beyond the Lens- Inner Circle, who delivered an insightful and thought-provoking session on one of the most important workplace challenges facing professionals today: burnout.
Drawing on neuroscience, psychology, and practical experience, Pretty shared valuable strategies for recognising burnout, understanding its causes, and building sustainable resilience.

Recognising the Hidden Signs of Burnout
Burnout doesn’t happen overnight, and often the warning signs can be easy to overlook. Pretty highlighted several common indicators that many of us may dismiss as simply being “busy” or “stressed,” including:

• Persistent fatigue, even after rest
• Brain fog and difficulty concentrating
• Increased irritability or emotional sensitivity
• Struggling to switch off from work
• Feeling constantly behind, despite working hard

By learning to identify these subtle signs early, we can take action before stress develops into something more serious.

The Science Behind Stress
One of the most fascinating parts of the session explored what happens in the brain when we experience prolonged stress.
Pretty explained how the brain’s natural fight-or-flight response, designed to protect us from immediate threats, can become activated by modern workplace pressures. When this response remains switched on for extended periods, it can affect:

• Decision-making abilities
• Emotional regulation
• Creativity and problem-solving
• Overall wellbeing and resilience

Understanding these biological responses helps us recognise that burnout is not simply a matter of working harder or being more organised. It requires caring for our nervous system and mental fitness.

Challenging the Mind Traps That Fuel Burnout
The session also encouraged attendees to reflect on common beliefs that can contribute to overwhelm, such as:

• “I need to do everything perfectly.”
• “Saying no means I’m letting people down.”
• “My worth is determined by my productivity.”
• “I can rest once everything is finished.”

Pretty challenged participants to question these assumptions and consider healthier, more sustainable alternatives.

The B.O.U.N.D.A.R.I.E.S. Framework
At the heart of the session was Pretty’s neuroscience-informed B.O.U.N.D.A.R.I.E.S. Framework, a practical approach for preventing burnout and protecting wellbeing.

The framework includes:

1. Building brain awareness and naming emotions
2. Recognising personal overload patterns
3. Challenging unhelpful beliefs
4. Regulating the nervous system
5. Setting clear personal standards and boundaries
6. Communicating boundaries assertively
7. Prioritising proactive recovery
8. Separating identity from productivity
9. Tracking energy levels and patterns
10. Developing sustainable micro-habits

Rather than focusing on quick fixes, the framework encourages long-term behavioural changes that support both performance and wellbeing.

Key Takeaways
Participants left the session with several powerful reminders:
Progress Over Perfection – Perfectionism often drives stress and overwhelm. Sustainable success comes from consistent progress, not impossible standards.
Mental Fitness Matters – Just as physical fitness requires regular training, mental wellbeing benefits from ongoing awareness, reflection, and regulation practices.
Resilience Is Not About Pushing Harder – True resilience means protecting your wellbeing, recognising your limits, and creating conditions that allow you to thrive over the long term.

Thank You, Pretty
We would like to extend our sincere thanks to Dr Pretty Basra for sharing her expertise, insights, and practical tools with the WVUK community. Her session provided valuable perspectives on how we can better understand ourselves, support one another, and create healthier approaches to work and life. Check out her website here: www.drprettybasra.com/

As professionals, we often focus on achievement and productivity. This session served as an important reminder that sustainable success starts with looking after our wellbeing first.

Watch the Recording
WVUK members can access a recording of this session through our Members’ Area, allowing you to revisit Pretty’s practical strategies and insights whenever you need them.

Not yet a member? Join WVUK to gain access to our growing library of webinar recordings, exclusive events, networking opportunities, mentoring programmes, and resources designed to support women working across vision and eye health.