Burnout — symptoms, causes and how to recover
Burnout is more than just tiredness. Learn how to recognise the three phases of burnout, its scientifically confirmed causes, and what actually helps in recovery.
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 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
- Chronic fatigue that doesn't lift after a weekend
- Insomnia or oversleeping
- Headaches, muscle pain, stomach issues
- Frequent infections (weakened immune system)
- Feelings of emptiness and hopelessness
- Irritability, outbursts from minor triggers
- Difficulty concentrating and making decisions
- Dreading Monday since Friday morning
- Procrastination and avoiding responsibilities
- Isolating from colleagues
- Reaching for alcohol or substances "to relax"
- Neglecting life outside work
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 mismatches apply to 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
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.
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