Many of us know the feeling of being tired. Sometimes it's a busy day at work, a sick child at home, or too many appointments in a row. But what if the exhaustion doesn't go away? If even a free weekend no longer helps? If you feel drained despite sleep – physically, emotionally, mentally?
In such cases, it can be more than "just stress." These could be the first burnout symptoms, a condition that unfortunately is becoming increasingly common in today's working world. In this blog post, you will learn how to recognize burnout, what causes lie behind it, and how you can take the first steps toward recovery.
What exactly is burnout?
The term burnout was coined in the 1970s by psychologist Herbert Freudenberger. Originally, it described a state of emotional, physical, and mental exhaustion often caused by chronic stress at work.
Today, we understand burnout syndrome as a combination of physical complaints, emotional exhaustion, withdrawal, declining performance, and inner emptiness. It affects not only managers but also mothers, caregivers, teachers – in short: people from all walks of life.
Burnout Symptoms: The Most Important Signs
Burnout often develops gradually. The symptoms are diverse and can manifest both psychologically and physically.
Here are typical burnout symptoms you should watch out for:
1. Persistent exhaustion
You feel permanently tired – not only physically but also emotionally. Even after rest periods, no real recovery occurs.
2. Concentration problems
You find it hard to concentrate on tasks, forget things more quickly, or feel like you can no longer think clearly.
3. Sleep disturbances
Despite tiredness, you can't switch off in the evening or wake up in the middle of the night. Sleep does not bring real regeneration.
4. Physical complaints
Many burnout patients complain about gastrointestinal problems, headaches, back pain, or heart palpitations. Psychological and physical symptoms often go hand in hand.
5. Withdrawal and cynicism
You withdraw from friends, family, or colleagues, have no desire for social contacts, or react irritably, distantly, cynically.
6. Feeling of meaninglessness
You used to enjoy your work – today you lack the sense of purpose. Everything feels empty, heavy, or "too much."
7. Feelings of being overwhelmed
Even small demands suddenly feel like insurmountable obstacles. You constantly feel overwhelmed.
Who is particularly at risk?
Basically, anyone can be affected by burnout. But those particularly at risk are:
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People with high expectations of themselves
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Women who carry a lot of responsibility in the family alongside their job
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People in social or helping professions
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Self-employed without a clear end to the workday
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Perfectionists who find it hard to say no
A lasting imbalance between work and private life, lack of recognition, constant pressure, and insufficient resources also increase the risk.
Causes and development
Burnout usually does not result from a single event but from a combination of several influences. These include:
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Chronic stress at work or at home
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Constant overwhelm and high expectations of oneself
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Lack of boundaries and the feeling of always having to perform
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Conflicts at work or in the family
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Lack of recognition or meaning in the activity
Social developments like constant comparison through social media or high performance pressure also contribute to the development of burnout.
The difference from depression
Burnout and exhaustion depression overlap in their symptoms – but they are not the same. While burnout is usually related to work and shows in emotional distancing, cynicism, and physical exhaustion, depression often goes deeper – with feelings of worthlessness, hopelessness, and severely reduced joy of life.
Still: Untreated burnout can develop into depression. That's why it's important to watch for signs early.
What you can do: First steps for burnout symptoms
1. Take the signals seriously
If your body or soul is calling for help – listen. Complaints are not a weakness but an important signal.
2. Talk to someone
Confide in a friend, your partner, or an expert. Often, just talking about it brings relief.
3. Get professional support
Coaching or therapeutic treatment approaches can help you understand the causes and develop new strategies.
4. Plan conscious recovery
Create small islands in everyday life: go for a walk, listen to music, be creative. Your system needs regular relaxation.
5. Learn to say "No"
Set clear boundaries – professionally and privately. You are allowed to set priorities and not be responsible for everything.
6. Rethink your roles
Who are you outside your role as an employee, parent, or partner? What gives you joy, strength, connection?
Prevent burnout: Tips for everyday life
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Pay attention to a good work-life balance
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Plan breaks actively
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Set realistic goals
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Delegate tasks when possible
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Avoid multitasking
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Create a place of calm – even at home
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Do things that delight your senses (nature, music, movement)
Conclusion: It's okay not to be strong all the time
Burnout is not a sign of failure. It is a sign that you have given too much for too long – perhaps more than you could. A warning signal from your body and soul that says: "Please take care of me."
If you recognize yourself in the symptoms, take it seriously. You don't have to walk this path alone. There is help, strategies, ways – and people who will support you.
And very importantly: It is never too late to take a new path, one that strengthens you instead of draining you.
If you want to strengthen your inner balance, you can book a personal coaching session with me or order one of my workbooks like the Burnout Workbook and start your personal development right away.
