Guide
Burnout is exhaustion linked to work. The World Health Organization describes it as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed.
Three dimensions
- Exhaustion: feeling empty, drained of energy, even after resting.
- Distance: cynicism, detachment, irritability towards work and people.
- A sense of ineffectiveness: feeling that you can’t keep up, that you’re no good at anything.
A little theory · Since 2019, the World Health Organization has described burnout as an “occupational phenomenon” (not as an illness): it results from chronic workplace stress that has not been successfully managed, and is characterised by exhaustion, distance or cynicism towards work and reduced effectiveness (WHO, ICD-11).
Where it comes from
Burnout appears when the demands of work (workload, pressure, conflicts, lack of clarity) exceed resources (autonomy, support, recognition, meaning) over a long period. It isn’t a lack of courage or strength: it is often a work situation that needs to change.
A little theory · Christina Maslach described six areas in which a mismatch between the person and their job encourages exhaustion: workload, control, reward, community (relationships), fairness and values (Maslach et al., 2001). Burnout is therefore not a personal weakness.
What helps
- Spotting the warning signs early.
- Really recovering (switching off, resting, recharging).
- Acting on the balance between demands and resources, and setting limits.
- Seeing a doctor: sometimes sick leave and a gradual return are needed.
Burnout can come with depression or anxiety: if sadness or dark thoughts set in, seek help early.
Recovering isn’t just resting
Research on recovery describes four experiences that help you recharge after work: mentally switching off, relaxing, experiencing something that helps you grow (learning, a challenge unrelated to work) and having control over your free time (Sonnentag and Fritz, 2007). Worksheet 100 puts them into practice.
Watch: short videos
- Understanding Burnout, by Christina Maslach, University of California, Berkeley.
The videos open on YouTube. They complement this guide and are no substitute for support.
Worksheets to practise
- 97 · My signs of exhaustion · Recognising the three dimensions of burnout
- 98 · Demands and resources · Taking stock of what weighs on me and what holds me up at work
- 99 · My energy budget · Seeing what drains me and what recharges me
- 100 · Switching off after work · The four ways of recovering
- 101 · Setting limits at work · Saying no, negotiating, protecting your time
- 104 · Going back to work after sick leave · Preparing a gradual return
Sources
Maslach, C. & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111.
Bakker, A. B. & Demerouti, E. (2007). The Job Demands-Resources model: State of the art. Journal of Managerial Psychology, 22(3), 309-328.
Maslach, C., Schaufeli, W. B. & Leiter, M. P. (2001). Job burnout. Annual Review of Psychology, 52, 397-422.
Sonnentag, S. & Fritz, C. (2007). The Recovery Experience Questionnaire: Development and validation of a measure for assessing recuperation and unwinding from work. Journal of Occupational Health Psychology, 12(3), 204-221.
World Health Organization (2019). ICD-11: QD85 Burnout. International Classification of Diseases, 11th revision.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
