What to do if you are experiencing burnout

Burnout does not happen overnight. It is usually the result of prolonged overload, sustained pressure and too little recovery. In this article, you will learn what burnout is, how to recognise it, what can cause it and, most importantly, what you can do to recover. Step by step, we will help you move towards more energy, balance and control over your daily life.

Burnout is a state of mental, physical and emotional exhaustion. It can feel as though your battery is completely empty and no longer wants to recharge, no matter how hard you try. Where you may once have been able to push through, that simply no longer works.

Typical symptoms include:

• extreme fatigue, even after resting;
• difficulty concentrating and forgetfulness;
• irritability or emotional instability;
• physical symptoms such as headaches, heart palpitations or muscle pain;
• a sense of detachment or cynicism towards work or your personal life.

With stress-related exhaustion, there is often still some resilience left in your system: you are overloaded, but with enough rest you tend to recover relatively quickly. With burnout, that resilience has been depleted for a longer period. Your body simply no longer has the resources to keep functioning in the way you are used to.

Burnout is never caused by just one factor. It is usually the result of a combination of circumstances and personal characteristics.

Common causes include:

• High workload: too many tasks, deadlines or responsibilities.
• Pressure in your personal life: caring responsibilities, relationship problems or financial worries.
• Insufficient recovery: too little sleep, too few breaks and constantly being ‘on’.
• High personal expectations: perfectionism, a strong sense of responsibility or being highly driven.
• Lack of support: insufficient help from colleagues, your manager or people at home.

In most cases, several factors reinforce one another until they eventually lead to exhaustion.

Below are the steps that Lifeguard sees working effectively in practice when it comes to sustainable recovery.

The first step is often the hardest: admitting that things are no longer working. That can feel vulnerable, but it is essential. You are not weak; your body is giving you an important signal.

Ways to create more rest include:

• Let go of work and other obligations temporarily.
• Reduce stimulation: less screen time, fewer appointments and fewer things you feel you ‘have to’ do.
• Restore basic routines: regular sleep times, regular meals and some fresh air every day.
• Plan micro-breaks: short moments of rest throughout the day.

Rest is not a luxury, but an essential part of recovery. Think of it as first aid for burnout.

Once the worst of the restlessness has eased, structure can help create stability and predictability. Your body and brain benefit enormously from routine.

Helpful routines might include:

• getting up at the same time every day;
• having three regular meal times;
• taking a gentle walk each day;
• scheduling regular moments of relaxation, such as breathing exercises, music or journalling.

Why does this work?
With burnout, the stress system has become dysregulated. Structure creates a sense of safety, giving your body and brain the opportunity to recover.

Burnout often develops after you have been exceeding your limits for a long time. Recovery therefore also means learning to set boundaries again.

Important steps include:

• Practise saying ‘no’: briefly, kindly and clearly.
• Reorganise your responsibilities: what can be paused or postponed?
• Ask for help: at home, at work or from people around you.
• Have conversations with your manager about workload, expectations and working hours, and with those close to you about what you can and cannot manage at the moment.

The aim is to create space so that your energy is not continually drained again.

Your body needs time and the right fuel to recover from prolonged stress.

Sleep
Aim for regular bedtimes, avoid screens for an hour before going to bed and create a calming evening routine with warmth, quiet and reduced light.

Nutrition
Choose nutritious meals with enough protein, vegetables and fibre. Eat regularly to help keep your blood sugar levels stable and reduce caffeine and refined sugars.

Movement
Gentle movement is ideal, such as walking, cycling or stretching. Avoid very intense exercise at first, as this can place additional strain on your stress system.

Burnout is not only physical exhaustion, but mental and emotional exhaustion too.

What can help?

• Mindfulness exercises: help you get out of your head and become more aware of your body’s signals.
• Breathing techniques: can help reduce feelings of stress.
• Understanding your patterns: such as perfectionism, people-pleasing or feeling overly responsible.
• Talking about it: with people close to you or with a coach.
• Social support: feeling connected to others is one of the strongest buffers against stress.

Recovery often begins when you create enough space to genuinely feel and understand what is going on.

Recovery from burnout rarely follows a straight line. Better and more difficult days will alternate, and that is normal.

Tips for building up responsibly:

• Start small: begin with 10–15 minutes of activity and increase gradually.
• Build up one area at a time: work, social activities or exercise, rather than everything at once.
• Watch for signs of relapse, such as fatigue, irritability or poor sleep.
• Review your progress each week: what went well, and what drained your energy?

When returning to work, a gradual build-up is essential, often in consultation with your occupational physician and employer.

Prevention is better than cure. Look ahead and ask yourself: what do you need in order to stay healthy in the long term?

Consider:

• A sustainable work-life balance
• Regularly reflecting on your stress levels
• Building in enough recovery time
• Maintaining a healthy lifestyle through sleep, nutrition and movement
• Continuing to set clear boundaries
• Regularly ‘recharging’ with activities that give you energy

Burnout is less likely to return when you learn to listen to your limits and recognise the signals your body is giving you.

You do not have to deal with burnout alone. If you are off sick or experiencing burnout, both you and your employer have rights and responsibilities.

Employer

• Must provide a safe working environment and support you during your return to work.
• May ask about your limitations, but not about your diagnosis.
• Supports the creation of an appropriate return-to-work plan.

Occupational physician

• Assesses what you are currently able to manage and advises on recovery and returning to work.
• Holds your medical records, which your employer is not allowed to access.
• Helps you return to work gradually, at a pace that is appropriate for you.

Good collaboration between you, your employer and the occupational physician supports a sustainable and responsible recovery.