Stress and burnout
You have been running on your reserves for months. You cannot seem to stop, but carrying on is no longer really possible either. It is time to listen to what your body has been trying to tell you for a long time.
Do you recognise this?
- You are tired all the time but cannot really relax
- You feel that you are always 'on' and cannot stop
- You are running on autopilot
- Small things suddenly take a lot of effort, or irritate you out of all proportion
- You have physical symptoms: headaches, muscle tension, stomach trouble
- You forget things and find it hard to concentrate
- You feel that you are failing, even though you are doing more than enough
- Weekends and holidays no longer help you recover
What is stress and burnout?
Stress is a natural response to pressure and challenge. In small doses it can even help you perform. But when stress becomes chronic, when the pressure does not let up and you have no time to recover, your system becomes overloaded.
Burnout is the final stage of prolonged overload. Your body and your mind signal that they cannot go on. Typical features are extreme fatigue, emotional exhaustion, cynicism and reduced functioning. It particularly affects people who are committed, responsible and perfectionist.
Burnout is not a failure. It is the result of giving too much for too long without enough recovery. Recovery is possible, but it asks for more than a short rest. It asks for insight into the patterns that brought you here.
Symptoms of stress and burnout
Physical symptoms
- Chronic fatigue that does not go away with rest
- Muscle tension, headaches or back pain
- Sleep problems (trouble falling asleep or staying asleep)
- Stomach and bowel problems
- A raised heart rate or tightness in the chest
Mental symptoms
- Concentration problems and forgetfulness
- Feeling irritable or emotional
- A sense of emptiness or indifference
- Difficulty making decisions
- Cynicism, or feeling distant from your work
Behavioural symptoms
- Withdrawing socially
- Using more alcohol or unhealthy food to cope
- Finding it hard to set boundaries or say 'no'
- Carrying on despite exhaustion
Do you recognise several of these symptoms? Book a free intro call and talk through what you are experiencing.
Treatment
With stress and burnout we work on recovery and on the patterns underneath, both at once. It is not only about doing less, it is about dealing with pressure differently.
Psychoeducation about stress
You come to understand what happens in your body and your mind when you are overloaded. That eases any guilt and makes recovery more concrete.
Recognising your patterns
Why do you not stop in time? We look at the beliefs about achievement, responsibility and self-worth that keep the overload in place.
Boundaries and communication
You practise setting boundaries, prioritising and saying what you need, at work and at home.
Recovery and energy management
Step by step we build a new rhythm, with a balance between effort and rest that fits you.
How long treatment takes
How long a programme takes depends on how severe the overload is and how long it has been going on.
Short-term (6-10 sessions)
For stress or burnout symptoms that are just starting, focused on recovery, psychoeducation and setting boundaries.
Medium-term (12-18 sessions)
For burnout that has been going on longer, including work on the deeper patterns around perfectionism, people-pleasing and self-worth.
The treatment lengths given here are a guide. Every programme runs differently, and we tune the treatment to your own situation and needs.
Curious what a course of treatment costs? See the prices per session and what your insurer or employer may cover.
See the pricesWhen to seek help
Seek help if you recognise the following:
- Rest and holidays no longer help you recover
- You are functioning noticeably less well at work or at home
- You have physical symptoms with no medical explanation
- You feel empty, cynical or emotionally exhausted
- Setting boundaries does not work, however hard you try
- You are afraid that you are heading for burnout, or are already in one
What you can do yourself
Recovery starts with small steps. Here is what you can already do:
Setting boundaries
- Say 'no' this week to something you would otherwise take on automatically
- Put your phone on 'do not disturb' in the evening
- Plan deliberate breaks into your day, and stick to them
Making recovery a priority
- Move a little, in easy ways (a walk, some stretching)
- Keep regular sleeping hours and avoid screens before bed
- Do something every day that gives you energy rather than only taking it
Perspective
- Write down what is going well, however small
- Talk to someone you trust about how you are feeling
- Remember that rest is not laziness. It is necessary recovery
If you notice that you can no longer recover, that is an important signal. Asking for help is not weakness. It is self-care.
Frequently asked questions about stress and burnout
With 'ordinary' tiredness you recover after a few good nights or a free weekend. With burnout, rest no longer helps. You feel empty and cynical, and you function noticeably less well. If a holiday does not solve the problem, it is more than tiredness.
That depends on how severe it is. Sometimes working less for a while is enough, sometimes a period of complete rest is needed. In therapy we look together at what is realistic for you, and we build back up gradually.
No. Burnout is a serious stress response that can affect anyone. It is the result of prolonged overload, not of too little resilience. Playing it down only slows recovery.
On average 6 to 12 months, but that varies a great deal. With the right guidance you can recover faster, and make the recovery last. It is not only about getting back to where you were, it is about a more sustainable way of living.
Start today
Ready to take the first step?
Book a free, no-obligation 15-minute phone call and find out what I can do for you.