Burnout and how to deal with it

Burnout — what it is, how it develops, and practical ways to treat it

Burnout is more than just feeling tired after a busy week. For many people it becomes a pervasive state of emotional exhaustion, loss of motivation, cognitive fog, and often physical symptoms such as sleep problems, aches, and lowered immunity. As a psychologist, coach and integrative body psychotherapist, I see how mental, behavioral and bodily processes interact in burnout — and how recovery requires attention to all three.

How burnout develops — and yes, it can happen fast

Burnout typically arises when chronic stress outpaces our coping resources. Contributing factors include sustained high workload, unclear expectations, lack of control, poor social support, values–job mismatch, perfectionism, and an inability to switch off. Importantly, burnout can develop over months — and for some people, under certain pressures and patterns, a full-blown burnout can take hold in as little as six months.

Why so fast for some? Repeated activation of the stress system (worry, adrenaline, adrenaline-driven working patterns) without physiological and psychological recovery wears down the body and mind. Lifestyle factors (insufficient sleep, poor nutrition, absence of restorative movement), unprocessed emotion, and continuing exposure to high-demand environments accelerate the process.

Signs and symptoms to watch for

Burnout can look different in everyone, but common signs include:

• Chronic exhaustion that sleep alone doesn't fix
• Cynicism, detachment, or reduced satisfaction with work or meaningful activities
• Reduced performance, concentration problems, memory lapses
• Increased irritability, emotional numbness, or hopelessness
• Physical complaints: headaches, digestive issues, recurrent infections
• Neglect of personal needs and relationships

If these symptoms are present for several weeks and are getting worse rather than better, it's time to act — and important to consult a specialist.

Treatment principles — an integrative approach

Because burnout affects thought patterns, behavior, relationships, and the body, an integrative treatment approach works best. Here are the core elements I use in practice and recommend:

1. Stabilize and create safety
   Immediate steps often include reducing exposure to the most harmful stressors where possible (temporary workload adjustments, clear boundaries – saying NO), restoring sleep, and addressing any medical or psychiatric needs (e.g., depression, anxiety, sleep disorders). This is also the time to consult a specialist.
2. Restore physiological balance
   Gentle, consistent sleep hygiene, regular physical activity (especially low-to-moderate intensity movement that's enjoyable), nutrition that stabilizes energy, and practices to down-regulate the nervous system (breathing exercises, progressive muscle relaxation, brief daily walks) are all foundational.
3. Process emotion and complete the stress cycle
   Research and clinical practice show that stress tends to accumulate when emotional needs are unmet or when the body never 'finishes' the activation started by stressors. Somatic methods — body psychotherapy, breathing and movement, expressive therapies — help complete the stress response and reduce chronic physiological arousal.
4. Cognitive and behavioral work
   Therapy approaches such as cognitive-behavioral therapy (CBT), Acceptance and Commitment Therapy (ACT), and coaching target unhelpful thinking (perfectionism, catastrophizing), build problem-solving skills, and help redesign routines and boundaries.
5. Meaning and values work
   Burnout often reveals a mismatch between what matters to someone and what their life or work demands. Values clarification, career coaching, and sometimes workplace interventions can help rebuild a life that's more in line with personal priorities.
6. Reintegration and pacing
   Recovery is rarely a linear sprint. Graded return to work, pacing strategies, and ongoing support reduce the risk of relapse.

When to seek professional help

If symptoms are significant, persistent, or affecting daily functioning, consult a mental health professional, occupational health specialist, or your GP. A specialist can assess for depression, anxiety, sleep disorders, or physical conditions that may look like or accompany burnout, and create a personalized plan. If you're having thoughts of harming yourself, seek urgent help immediately.

Books that can help (practical and accessible)

Reading can be a useful complement to therapy — here are several well-regarded books that cover the science and practical strategies for burnout and stress recovery:

• The Body Keeps the Score — Bessel van der Kolk
  While not only about burnout, this book explains how stress and trauma are held in the body and details somatic and therapeutic approaches that support recovery.
• When the Body Says No: The Cost of Hidden Stress — Gabor Maté
  Examines how chronic stress and emotional repression can lead to illness; helpful for understanding the mind–body link and cultivating self-compassion.
• Burnout: The Secret to Unlocking the Stress Cycle — Emily Nagoski & Amelia Nagoski
  Practical, compassionate and rooted in how the body completes the stress cycle. Useful exercises and everyday strategies.
• The Truth About Burnout — Christina Maslach & Michael Leiter
  A classic by researchers who developed the concept of burnout; focuses on workplace causes and systemic solutions as well as individual coping.
• The Burnout Epidemic: The Rise of Chronic Stress and How We Can Fix It — Jennifer Moss
  Explores organizational and cultural contributors to burnout and offers guidance for individuals and workplaces to change systems.

(Books are supportive educational tools — they do not replace tailored clinical care. If you decide to read, consider pairing reading with guidance from a professional.)

Practical starter plan you can use today

1. Book a short appointment with a clinician/coach to get a baseline assessment.
2. Choose 1–2 immediate stabilizers: better sleep schedule, 15–20 minutes daily calming movement, and one boundary (e.g., no work emails after a set time).
3. Start a simple daily breathing or grounding practice (5–10 minutes).
4. Keep a short symptom and activity diary for two weeks to notice patterns.
5. If work is a major driver, explore temporary workload changes or a conversation with your manager or HR about adjustments.

Final note

Burnout is common, but it's not a character flaw — it's a signal that something in your environment, behaviour, or physiology needs to change. Recovery is possible with compassionate attention, practical steps, and professional support. If you recognise these signs in yourself, reach out — talking to a psychologist, coach, or integrative body psychotherapist is a strong first step toward feeling like yourself again.