Burnout — symptoms, causes and how to recover

What is burnout?

Burnout is a state of chronic emotional, physical and mental exhaustion caused by prolonged workplace stress. The term was introduced to psychology by Herbert Freudenberger in 1974, but the scientific definition was created by Christina Maslach — and her framework is today's gold standard.

According to Maslach, burnout has three dimensions:

1. Emotional exhaustion — feeling you have nothing left to give
2. Depersonalisation / cynicism — distancing yourself from work and people, indifference
3. Reduced personal accomplishment — feeling that your work has no meaning

In 2019, the WHO officially classified burnout as an "occupational phenomenon" (not a disease) in the International Classification of Diseases ICD-11.

Burnout symptoms

Physical:

• Chronic fatigue that doesn't lift after a weekend
• Insomnia or oversleeping
• Headaches, muscle pain, stomach issues
• Frequent infections (weakened immune system)

Psychological and emotional:

• Feelings of emptiness and hopelessness
• Irritability, outbursts from minor triggers
• Difficulty concentrating and making decisions
• Dreading Monday since Friday morning

Behavioural:

• Procrastination and avoiding responsibilities
• Isolating from colleagues
• Reaching for alcohol or substances "to relax"
• Neglecting life outside work

Causes of burnout — what does the science say?

Research by Christina Maslach and Michael Leiter (2003) points to 6 areas of work where a mismatch between the person and the environment leads to burnout:

1. Work overload — too many tasks, too little time
2. Lack of control — feeling you have no influence over your work
3. Insufficient reward — financial or emotional (no recognition)
4. Breakdown of community — lack of trust, support and belonging
5. Unfairness — unequal treatment, favouritism
6. Values conflict — doing things that go against your own values

Importantly, burnout is not a sign of weakness. It is the body's rational response to chronically stressful conditions.

Burnout vs depression

Burnout and depression have overlapping symptoms, but they differ in key ways:

If you're unsure — consult a psychologist or psychiatrist.

What actually helps?

Short-term:

• Set boundaries — learn to say "no" to tasks beyond capacity
• Truly disconnect — real rest, without "just checking" emails
• Care for basics — 7–9h sleep, regular movement, regular meals

Medium-term:

• Talk to your manager about workload and conditions
• Consider coaching or psychotherapy (CBT is particularly effective)
• Identify which of Maslach's 6 areas are out of balance for you

Long-term:

• Job crafting — reshape your tasks, relationships and purpose within your role
• Consider changing teams or organisations if the system can't be fixed
• Build a life outside work that gives you energy and meaning

This article and our burnout test are for information only and are not a diagnosis. If exhaustion, cynicism or a sense of inefficacy last for weeks or affect your health, talk to a doctor or psychologist.

Measure your burnout level

Our Burnout Assessment (OLBI) based on the Oldenburg Burnout Inventory measures two key dimensions: Exhaustion and Disengagement. 16 questions, instant results. Free.