SCGC Explainer:
- Burnout is a state of chronic physical and mental exhaustion resulting from continuous stress and pressure in the workplace.
- It can be divided into three types; understanding them is crucial for finding the right coping strategies.
- While fatigue is temporary and from which the body can heal itself.
- We here introduce six new methods to help you overcome burnout.
--------------------------------------------------------------------------------------------
Since 2019, the World Health Organization (WHO) has officially recognized burnout syndrome as a legitimate medical condition requiring formal care. This state of occupational burnout is becoming an increasingly common problem in modern urban societies, often stemming from a poor work-life balance. What is particularly concerning is that international research indicates prolonged burnout can lead to long-term depression. Even though it isn't classified as a psychiatric disorder, it is cited as the second leading cause of death among younger generations. This highlights the critical importance of prioritizing mental wellness. For these reasons, burnout syndrome is not a distant issue but a silent threat. Understanding its risks is the first step, leading to the crucial journey of burnout recovery and achieving a full burnout reset. Everyone should be aware of this growing health concern.
A significant Deloitte survey highlights the prevalence of burnout syndrome, revealing that 77% of full-time employees in the US have experienced burnout in their current roles. More than half of these professionals reported suffering from this condition more than once, indicating a recurring challenge to their mental wellness and work-life balance. Meanwhile, the survey shows a major gap in corporate support. 70% of respondents feel their organizations do not do enough to prevent burnout or to support employees on their path to burnout recovery. Worryingly, 21% stated their organization offers no measures at all, leaving employees to navigate the difficult process of a burnout reset entirely on their own.
In this blog, SCGC invites you to understand the challenges of burnout syndrome. We will explore actionable strategies for overcoming burnout and guide you through a successful burnout recovery. Learn how to achieve a complete burnout reset, enhance your mental wellness, and restore a healthy work-life balance—so you are ready to thrive in the second half of 2025.
What is Burnout Syndrome?
Occupational burnout syndrome, commonly shortened to just burnout, is a state of profound physical and emotional exhaustion. It stems from chronic workplace stress that hasn't been managed effectively, often leading to a severe breakdown in an individual's work-life balance. Warning signs range from feeling cynical and detached from your job to a pervasive negative outlook that harms your performance. This deterioration is a significant threat to overall mental wellness, often causing issues like insomnia, irritability, and even strained personal relationships. Recognizing these symptoms is the critical first step. It signals the urgent need to begin the process of burnout recovery and work towards a complete burnout reset before the effects become more severe.
The World Health Organization (WHO) officially defines burnout syndrome as an occupational phenomenon. It clarifies that burnout results from chronic workplace stress that has not been successfully managed.
According to psychological principles, burnout syndrome is not a single issue but can be categorized into three distinct types. Each form of burnout has unique causes and significantly different impacts on an individual's work-life balance and overall mental wellness. Understanding which type you are experiencing is a crucial step in your burnout recovery journey. It allows you to find the most effective strategies for a successful burnout reset tailored specifically to your needs.
- Overload Burnout. A common form of burnout syndrome is 'Overload Burnout.' Do you ever feel overwhelmed by your workload but lack the motivation to start, or procrastinate until everything crashes down at once? These are classic signs. This type of burnout is caused by taking on excessive responsibilities and unrealistic expectations, fundamentally disrupting your work-life balance. While the pressure to overwork might make you seem dedicated, it slowly erodes your well-being. This aligns with a 2013 study in the journal Anxiety, Stress, & Coping, which found that excessive work commitment increases the risk of emotional exhaustion—a serious, long-term threat to your mental wellness. Identifying Overload Burnout is the critical first step. It underscores the necessity of starting a targeted burnout recovery plan and aiming for a comprehensive burnout reset to reclaim control.
- Depletion Burnout. Another type of burnout syndrome is 'Depletion Burnout.' Imagine a parent once full of energy for their children who now finds even simple tasks exhausting. This feeling, like a battery that can no longer hold a charge, is a key sign. This condition arises from long-term exhaustion, stemming not only from work but also from heavy personal responsibilities like caregiving. This complete erosion of a healthy work-life balance leaves no time for rest and self-renewal. The constant stress of fulfilling duties without personal time slowly drains your energy and motivation, posing a long-term risk to your physical and mental wellness. Recognizing this deep-seated fatigue is the first step toward a meaningful burnout recovery and achieving a necessary burnout reset.
- Mismatch Burnout. A third type of burnout syndrome is 'Mismatch Burnout.' This occurs when your job fundamentally conflicts with your core values and beliefs. You may feel that your work is meaningless or that you're forced to be someone you're not, leading to a deep sense of dissatisfaction. This issue is especially prevalent among younger generations who seek more than a salary; they seek purpose. For them, a true work-life balance isn't just about managing hours, but about aligning their work with their life's values. When a job fails to provide this, it can feel like a trap, leading to cynicism and aimlessness. Left unaddressed, this chronic misalignment erodes self-confidence and poses a serious threat to long-term mental wellness. Recognizing this values-based conflict is the first step toward a meaningful burnout recovery and achieving a burnout reset that re-aligns your career with your true self.
This perspective is supported by a 2022 study in the International Journal of Engineering Business Management. The research confirmed that for Gen Z employees, working in a culture that conflicts with their values is a direct path to experiencing burnout syndrome. This finding suggests that for this generation, a meaningful burnout recovery and a successful burnout reset often involve finding a new role that aligns with their values, not just reducing workload.
Is It Just Tiredness, or Is It True Burnout?
The primary difference between simple ‘fatigue’ and clinical ‘burnout syndrome’ lies in the nature of the symptoms and the path to recovery. Fatigue is typically a temporary state caused by overexertion or a lack of sleep. It can be resolved with adequate rest, allowing your body and mind to recharge. In stark contrast, burnout is a chronic condition. It arises from the relentless accumulation of stress, often caused by a severe and sustained disruption to your work-life balance. This condition profoundly impacts your mental wellness, with symptoms that persist even after a break. Someone with burnout will continue to feel uninspired, cynical, and may experience feelings of worthlessness. Because simple rest is not enough, a more profound approach is required. This is where a formal burnout recovery process, aimed at achieving a complete burnout reset, becomes essential.
Quite Burnout: The Burnout Phenomenon Hitting Companies
'Quiet Burnout' is a silent threat in the modern workplace that can be more dangerous than typical burnout syndrome. Its danger lies in its subtlety; the symptoms are primarily psychological and develop so slowly that they are difficult for both the individual and those around them to detect. According to psychologist Brigitte Bösenkopf, individuals experiencing this form of burnout often suppress their symptoms. They strive to maintain a flawless image, projecting a perfect work-life balance to the outside world. This facade, often characterized by smiling through deep mental fatigue, acts as a 'compensation mechanism' to mask their deteriorating mental wellness. This concealment makes the journey toward burnout recovery exceptionally challenging. The first step toward a genuine burnout reset involves dismantling this protective facade to address the true state of their well-being.
Quiet burnout often affects individuals whose personal values conflict with their workplace. This specific form of burnout syndrome is also common among 'people-pleasers'—those who consistently neglect their own needs to help others, eventually feeling exploited. This chronic self-neglect creates a severe imbalance that goes beyond a typical work-life balance issue, deeply affecting their mental wellness.
If you suspect you might be experiencing this hidden form of burnout, here are seven warning signs to watch for: 1) Heightened Sensitivity: You are more easily irritated by loud noises, bright lights, or physical touch. 2) Sleeplessness: You struggle with sleep, especially maintaining a regular schedule. 3) Mood Swings: You feel irritable over minor issues. 4) Inability to Say No: You find it impossible to decline requests from others. 5) Profound Exhaustion: You feel a noticeable and deep sense of physical and mental fatigue. 6) Frequent Mistakes: Your concentration at work falters, leading to more errors. 7) Social Withdrawal: You no longer want to meet people or participate in social activities. Recognizing several of these signs is a strong indicator that it's time to act. This is the moment to prioritize a formal burnout recovery plan and begin the essential work of a burnout reset to reclaim your well-being.
If you suspect you are facing burnout, the most important first step is to acknowledge the problem. Openly communicating with those around you about your struggle with burnout syndrome is not a sign of weakness. On the contrary, asking for help is a crucial first step on the path toward burnout recovery and protecting your long-term mental wellness. Psychologist Brigitte Bösenkopf recommends consulting with professionals, such as therapists or coaches. These experts can provide the tools needed for a complete burnout reset by helping you address root causes, such as a compromised work-life balance, and by teaching effective coping strategies through relevant workshops.
-----------------------------------------------------------------------------------------------
Worth A Read
-----------------------------------------------------------------------------------------------
Mental Wellness Check: Are You Experiencing Job Burnout?
Anyone who has been in the workforce for a while knows the feeling of being tired and sluggish. That's why SCGC invites you to take our free online assessment to check in on your mental wellness and evaluate your risk for burnout syndrome. The process is simple: click the banner below and answer 15 questions about your experiences and work-life balance. The website will then provide a personalized assessment of your current burnout risk. More importantly, you'll receive tailored advice on the proper coping mechanisms to begin your burnout recovery. This is the first step toward achieving a meaningful burnout reset. If you're interested, click below to take the assessment now!
6 Ways to Overcome Burnout and Reignite Your Passion
In this part of the blog, we will move beyond the common tips for conquering burnout syndrome that many have already heard—such as eating delicious food, playing games, or exercising. While those activities can offer temporary relief, they often don't address the root causes of chronic burnout. A true burnout recovery requires more than a quick fix; it demands a fundamental burnout reset. Instead, we invite you to explore new, more challenging methods designed to create lasting change. These strategies focus on relieving deep-seated stress and restoring a healthy work-life balance, ultimately rebuilding your long-term mental wellness.
#1 Reduce Stress & Re-energize: A 5-Minute Body Reset While we can't always control a busy and demanding workload, we can manage the resulting stress by adjusting our behavior. This proactive approach is key to preventing stress from escalating into burnout syndrome. Research shows that a simple act—standing up to walk for 5 minutes every half-hour—can significantly reduce stress, increase concentration, and lower blood sugar levels by up to 50%. These micro-breaks are not just physically beneficial; they are essential for your mental wellness, helping to clear your mind for improved performance. Integrating these moments is a powerful way to reclaim your work-life balance during the day.
Additionally, there are other interesting break-management techniques, such as: The Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. DeskTime: Work for 52 minutes, followed by a 17-minute break. Pause and Pulse: Work for 90 minutes, then take a break.
-------------------------------------
#2 Master Your Schedule with GTD, Time Blocking & Deep Work At its core, the Getting Things Done (GTD) method is about answering the questions: ‘What needs to be done, when, and how?’ It aligns with the principle of single-tasking by helping you establish clear priorities. The main challenge is often maintaining focus on just one task at a time, and this is precisely where GTD provides the framework to help you succeed. Time Blocking, on the other hand, is a time management technique that involves dividing your day into distinct blocks of time and assigning a specific activity to each one. This method helps you allocate your time more efficiently, reduce the tendency to procrastinate, and significantly increase your focus on the task at hand.
Another technique to unlock your peak cognitive potential is Deep Work, a concept from author Cal Newport, who calls it a critical skill for the modern era. To get started, simply block out a dedicated 'no interruptions' period in your schedule, choosing a time when you are most productive, whether in the morning or afternoon. During this block, you must eliminate all distractions: no checking chats, no opening email, and no meetings. This allows your brain to achieve a state of deep concentration on your most important tasks. This is a powerful technique for leaders to adopt and encourage within their teams, fostering a culture of high-impact and effective work.
-------------------------------------
#3 Finish Strong: How to Use the 'VIPs' Method to Win Tomorrow Try ending your workday by planning for tomorrow with a simple technique called VIPs’ (Very Important Projects). This routine helps reduce morning anxiety and allows you to start the day more productively. It involves just two simple steps: 1) Review Today's Accomplishments: Before you sign off, take a moment to list your successes from the day, no matter how small. This serves as a quick daily debrief and acknowledges your progress. 2) Set Two Key Goals for Tomorrow: Clearly define the two most important tasks you will tackle the next day. This ensures you have a clear focus the moment you start working. Following this process is like starting your day with a clear compass. It prevents hasty morning decision-making for you and your team, and serves as an excellent foundation for long-term productivity gains.
4 Burnout Master the 4-7-8 Breath: Your Tool for Calming Burnout Anxiety Release stress with the 4-7-8 breathing technique, a simple therapeutic exercise you can do yourself, anywhere and anytime. Developed by Dr. Andrew Weil, this method is designed to support both physical and mental well-being. Here’s how to do it: 1) Inhale: Gently inhale through your nose for a mental count of four. 2) Hold: Hold your breath for a count of seven. 3) Exhale: Exhale completely through your mouth, making a whooshing sound, for a count of eight. Repeat this cycle for a total of four breaths. With just these simple steps, you will notice a distinct sense of calm and relaxation.
-------------------------------------
#5 The Power of "No" Or Offer a "Yes, if..." Learning to say ‘no’ is a crucial time management skill, as it demonstrates that you understand and can protect your priorities. However, if a direct refusal feels too difficult, try using the 'Yes, if...' approach instead. This technique allows you to respond with a conditional acceptance, creating a balanced and fair compromise.
For example: When a colleague asks for help while you're busy, you could say: "Yes, I can help with that, if you can wait until I finish this current task." When your manager assigns an additional project, you might respond: "Yes, I can take that on, if we can reprioritize my other deadlines to make room for it." This approach prevents the entire burden from falling solely on you and can be a powerful tool in preventing Burnout Syndrome.
-------------------------------------
#6 Not That Slacking Off, It's a Strategic Micro-break for a Brain Boost In a world that demands constant productivity, it might sound counterintuitive that the secret to a sharper mind is to do nothing at all. Yet, this idea is backed by solid science. A consensus of research from leading institutions shows that often-overlooked short breaks—or micro-breaks—are one of the most powerful tools for cognitive restoration. Pausing for just a few minutes can dramatically reduce fatigue, sharpen focus, and enhance productivity. At its core, the principle is to allow your brain to 'restart.' When we pause our information intake, the brain has an opportunity to process and organize data, alleviating the strain on a nervous system saturated with information. This gives the prefrontal cortex—the brain's command center for executive functions like decision-making and emotional regulation—a genuine chance to rest and recharge.
This concept has been adopted worldwide, even in schools across India where children practice mindfulness to improve their focus and find calm. It's time we start valuing 'brain breaks' as much as we value physical exercise. Try setting everything aside for just ten minutes and let stillness work its magic. You might be amazed at the cognitive potential you unlock.
At SCGC, we prioritize the well-being of our employees. We believe the well-being of our team is the well-being of our organization. To that end, we have implemented a variety of initiatives designed to support the holistic health—both physical and mental—of our employees. Among our key programs are: 1) Caring Check: A confidential platform where employees can openly inquire about, discuss, and share information regarding their mental state. 2) Doctor Anywhere: A service providing convenient and timely online access to consultations with certified psychiatrists and psychologists, ensuring professional mental healthcare is readily available. 3) Mental Talk: A Safe Space for Dialogue: Regular sessions that create a supportive environment for employees to talk about their mental state in guided conversations with guest speakers and wellness experts. 4) On-site Psychiatrist: Our Employee Health Center has a resident psychiatrist, allowing employees to book direct and confidential appointments for in-person care.
Furthermore, our commitment extends to a wide range of activities, including regular sports events, health and nutrition seminars, and comprehensive annual health check-ups for all employees. We are also dedicated to creating and maintaining a safe and hygienic work environment, which includes conducting regular ergonomic risk assessments. This is because we fundamentally believe that caring for the health and well-being of our employees is a core component of our commitment to the Sustainable Development Goals (SDGs). We are convinced that when our employees are happy, healthy, and mentally resilient, it directly translates into higher quality work and greater innovation.
-----------------------------------------------------------------------
Image credits:
