If you are constantly feeling drained, life is moving too fast, and the weight of responsibilities is pressing down with no escape in sight, you might be facing burnout. That relentless exhaustion that doesn’t vanish after a good night’s sleep or a lazy Sunday has become a modern epidemic, but the good news is there are ways to tackle it. With insights from a psychologist specialising in burnout, we are exploring practical remedies to help you regain control over your life and find the balance.

Burnout is a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. While it is most commonly linked to workplace pressure, burnout can just as easily arise from challenges in other demanding areas of life, such as relationships, family responsibilities, parenting, or caregiving. But how do you recognise it and set apart from other conditions with overlapping symptoms, and most importantly, cope with burnout?

To get clarity, I sat down with Marian Gaug, a psychologist with over 20 years of experience, who is well-versed in treating burnout, anxiety, depression and trauma. 

— Burnout is often thrown around as a buzzword to describe work-related frustration, but how can you tell if you are genuinely experiencing it?

— Indeed, the term is often overused in relation to work-related stress, but true burnout is a final stage of the process that starts with feeling overwhelmed and exhausted. If proper sleep helps you recover, it isn’t burnout yet. But if you have been overthinking, battling insomnia, feeling drowsy all day, constantly irritable, helpless, and unmotivated for months, it is likely burnout.

— How does burnout normally develop?

— Burnout is essentially an energy issue — it happens when you spend more energy than you gain over a long time. Think of it like driving an electric car: if you don’t recharge the battery, it can’t run, and prolonged neglect might even damage it. Your body works the same way. All the challenges at work and in your personal life can contribute to stress, so, to maintain your energy balance, you need to identify what drains you and what recharges you. 

Incorporating stress-management techniques such as taking regular breaks, practising meditation, yoga, breathing exercises, mindfulness, cultivating a positive mindset, and showing yourself a little kindness can effectively calm your stress system and restore your energy levels.

— Is there a difference between professional burnout and burnout caused by personal problems?

— The symptoms of both are the same, but the causes — and therefore the treatment — can differ depending on the underlying factors.

Burnout always has three components: physical, mental, and emotional. In most cases, its source is multifaceted. For example, long-term illness, financial struggles, or a challenging family situation can affect overall well-being, making it harder to concentrate, stay motivated, and fulfill responsibilities, which in turn contributes to reaching the state of burnout.

— Are certain professions or personality types more prone to experiencing burnout?

— Yes, individuals who are perfectionistic, hyper-responsible, driven by a strong sense of duty, highly empathetic, and overly protective — often putting others' needs above their own — are more susceptible to burnout. Statistically, professions such as healthcare and social care workers, teachers, managers, police officers, and firefighters face a higher risk due to the demanding and emotionally taxing nature of their roles.

— Do you see any generational tendencies among those most frequently facing burnout? It is often said that younger people are highly conscious of their mental health and well-being. Is that true?

Not quite. The 30–40 age group is actually at the highest risk of burnout, particularly women and young individuals with disabilities. Older people tend to be somewhat less affected, as they are often more settled in life, which reduces stress and provides a greater sense of security.

— You have shared some practical steps people can take on their own to restore balance, but are they enough to fully recover? Many might not even realise they are experiencing burnout. To accept the problem and work through it effectively, is external help from a specialist, like a psychologist, necessary?

— Self-care is crucial for both preventing and recovering from burnout. Small, consistent steps can make a significant difference. However, if these efforts fall short, seeking external help is a good idea. Whether you choose a burnout coach or a psychologist isn’t as important as taking action. But, if burnout keeps recurring, consulting a psychologist is likely necessary, as deeper internal patterns or personal factors may be contributing to the issue.

— How long does it typically take to see improvement if a person takes all the necessary steps, including working with a professional to address the issue?

— The time it takes to see improvement really depends on the individual. Recognising the problem early and taking action can speed up recovery, helping you adjust routines and recharge more quickly. However, if someone has been under prolonged stress or overload — especially for over a year — recovery will naturally take longer. In such cases, the body and mind need extra care and patience to heal from the extended strain.

— Is complete recovery from burnout possible, or will it keep recurring without significant lifestyle changes? For example, if someone continues prioritising others over themselves and struggles to maintain balance, does that mean burnout is inevitable?

— Complete recovery from burnout is possible, but without meaningful lifestyle changes, the risk of recurrence remains high. Recovery typically takes a few months, and during that time, it is crucial to build healthier habits like prioritising self-care, taking breaks, resting, practising mindfulness, and staying present instead of overthinking.

If these routines become ingrained, they act as safeguards against future burnout. However, if you approach recovery as a temporary fix and return to the same patterns — overworking, neglecting your needs, or prioritising others — you are likely to face burnout again.

Sometimes, external changes, like switching jobs or having more resources for relaxation and hobbies, can help reduce stress. But maintaining a healthy lifestyle is vital not just to prevent burnout but also to ward off other mental health challenges, heart issues, and physical illnesses.

Ultimately, recovery isn’t just about getting better — it is about adopting sustainable habits that support your well-being in the long term.

— What about extreme cases of burnout? What options are there when usual recovery methods don’t work?

— If someone isn’t recovering, it is crucial to investigate potential underlying factors. These could include anxiety disorders, past trauma, or physical health issues contributing to exhaustion. In such cases, it is wise to start with a general health check-up with a GP and follow up with a psychologist for further evaluation.

If no physical causes are found, more intensive approaches, like a retreat, where you dedicate a few weeks to recovery in a safe and focused environment, can be highly effective. For instance, at a burnout clinic where I once worked, we treated repeated burnout cases with a six-week holistic program. It included individual and group therapy sessions, sports, yoga, relaxation, and mindfulness — and the results were fantastic.

— Is it easier to integrate the habits learned during a retreat into daily life once you have had time to adjust in a supportive environment, or do people tend to just "recharge the battery" and burn out again once they return to their regular routine?

— Transitioning back to daily life after a retreat is often challenging. Without some support, it can be difficult to implement the changes once you are back in your usual environment. That is why follow-up sessions are usually provided to monitor progress and help integrate what was learned into your daily routine. The goal is to shift your mindset and embrace the idea that “good is good enough,” rather than constantly striving for perfection.

— What advice would you give to someone settling into a new work environment to reduce the risk of burnout?

— To minimise the risk of burnout, build a good rapport with your team but set clear boundaries, and learn to say no when tasks become overwhelming. Communicate openly with colleagues and your manager if you don’t feel supported. A healthy workplace should encourage learning from mistakes and foster a growth mindset. If your manager doesn't address issues like excessive workload or a toxic environment, it might be time to reconsider whether this place is good for you.

If you suspect you are experiencing burnout and feel unable to manage it on your own, don’t ignore it. Reach out for professional support by consulting a local psychologist or burnout coach.