Burnout syndrome is not black and white
We’re all different, with different levels of resilience to stress — which means burnout can look DIFFERENTfor everyone. As a result, the changes we need to make when we burn out (e.g., completely changing jobs vs. taking a month off) will also vary from person to person.
Let's use an example
Imagine you’re a candle burning brightly at first. But over time, the flame grows dimmer and dimmer until it eventually goes out. In the same way, each of us moves along a spectrum — from fully lit to completely extinguished.
every candle burns out at some point. people don't have to if they take good care of their "resources".
What to do when we are burnt out?
ASK FOR HELP
Don't be afraid to talk about how you feel. It’s important to reach out — whether to friends, family, or a professional.
ASSESS THE SITUATION
Take a moment to evaluate your options in your current job or the activity that’s contributing to your burnout. Since burnout is connected to a specific activity, that’s where your attention needs to go.
As part of your assessment, take the 6-minute burnout risk test
don't be afraid to talk about your current condition
In most cases, our fear of “not being accepted” is irrational. Colleagues and bosses are often more understanding than we expect.
HAVE A CONVERSATION WITH YOUR BOSS
Could your workload be adjusted to make it sustainable? Could your hours be reduced? Is there a way to get more home office time? Could another team member be hired to help distribute the workload?
MAKE ARRANGEMENTS WITH COLLEAGUES
Can your colleagues help you with certain tasks? Could the workload be redistributed more effectively?
TRY ADJUSTING YOUR WORK STYLE
Is it realistic to stop working evenings and weekends? Could your home office routine become more flexible than it is now?
DISCUSS TIME OFF OPTIONS
Could you take a short or longer vacation? Is there a possibility for a sabbatical — an extended break during which your employer still counts on you?
Make necessary changes
If even after assessing your current situation things still don’t look good — start considering other options. There’s no point in staying in a place where you’re just going to feel miserable.
That could mean changing your job — or even your entire field. Retraining or further education can support you in making that shift.
Give it time and observe
If possible, take some time off. Rest. Don’t rush your recovery. Everyone is different, and the time it takes to heal from burnout varies.
It won't. According to a study of 786 employees who experienced burnout, the average duration of sick leave due to burnout was 7.5 months. A successful return to work was influenced by factors such as employment with a new employer, supportive supervision, and the severity of remaining burnout symptoms.
Treat yourself kindly and graciously
Life is like a roller coaster, sometimes we are up and sometimes we are down. It's okay to feel "crappy" sometimes, it's not a sign of weakness.
If it lasts for a longer period of time, it is also okay to seek professional help.
Even after burnout, you can reignite
From experience, jumping straight back into everything at full speed isn’t the best idea. Avoid going back to your pre-burnout pace immediately.
Start slowly. Build momentum step by step — and don’t forget to rest and recharge, even while starting over.
How did our ambassadors deal with burnout?
Ales cibulka
moderator, writer, publicist
When I was at my absolute lowest, when I quite literally collapsed from one day to the next, the first person who helped me was my husband. For him, it was probably the hardest of all. And right after that, it was my psychiatrist. My advice is simple: don’t go through this alone, because on your own you simply won’t manage. What really matters is having support at home, a professional, and in the beginning, of course, medication.
When I was at my absolute lowest, when I quite literally collapsed from one day to the next, the first person who helped me was my husband. For him, it was probably the hardest of all. And right after that, it was my psychiatrist. My advice is simple: don’t go through this alone, because on your own you simply won’t manage. What really matters is having support at home, a professional, and in the beginning, of course, medication.
MICHAELA ŠRÁMOVÁ
project manager & coach
I burned out in 2022. I was in a toxic
relationship and working in a high-level management role in a highly competitive, ambitious IT consultancy. Burnout forced me to realign my values. Today, I work in energy coaching and project management. What helped me the most were support from friends, family and colleagues, meditation techniques, long breaks — and the sea.
I burned out in 2022.
I was in a toxic
relationship and in a managerial position
in the highly competitive and ambitious working environment of IT consultancy. Through burnout, I have realigned my values in life and am currently pursuing energy coaching and project management. What helped me out of burnout was mainly the support of friends, family and colleagues, meditation techniques, a long rest and also the sea.
TOMAS ARSOV
hairdresser
I burned out a few years ago. The symptoms came on fast and were pretty scary. For me, medication was essential — in some cases, you just can’t do without it. I followed the doctor’s advice to the letter. One thing that helped a lot was the 3×8 rule: 8 hours of sleep, 8 hours of work, and 8 hours for myself or rest.
I burned out a few years ago. The symptoms came on fast and were pretty scary. For me, medication was essential — in some cases, you just can’t do without it. I followed the doctor’s advice to the letter. One thing that helped a lot was the 3×8 rule: 8 hours of sleep, 8 hours of work, and 8 hours for myself or rest.
Where to get professional help?
If it’s all too much, don’t be like nearly every second employee — hesitant to reach out and grab the lifeline that’s right there.
We’ve created a simple map of available support to help you navigate professional burnout recovery.
STATISTICS SHOWTHAT UP TO 60% OF EMPLOYEES DO NOT SEEK PROFESSIONAL HELP. THE REASONS VARY.