Burnout Phases
When (Almost) Nothing Works Anymore
Feeling exhausted despite being once ambitious and capable? You may wonder whether it’s burnout — a term widely used, yet often misunderstood. Here’s a comprehensive guide to what burnout is, how it unfolds, and what to do next.
What Is Burnout? (Definition)
Although many people talk about “burnout”, what exactly does it mean?
The term comes from the English term to burn out — suggesting a feeling of being completely “burnt out”. In the 1970s, the German-American psychotherapist Herbert Freudenberger introduced it to describe the experience of severe exhaustion. It captures a range of exhaustion symptoms that often overlap with signs commonly seen in depression, such as extreme fatigue, low mood and reduced performance.
In the ICD-11 (the World Health Organisation’s International Classification of Diseases, 2024), burnout is defined as a syndrome resulting from chronic workplace stress that has not been successfully managed. Although this definition focuses on work, the question of what qualifies as “work” remains open — unpaid care work, for example, is still work.
The senior consultant physician at Klinikum Schloss Lütgenhof (acute clinic for personalised medicine, medical diagnostics and treatment of stress-related conditions) also writes:
“The professional dimension […] is certainly, in our time, one of the key factors that causes stress or brings stress with it, and in which an individual must prove themselves. However, I would say that we must also take the other two core life domains into account — namely the sphere of love, understood in the broadest sense of relationships, as well as the sphere of society — when we speak about such states of exhaustion.”
(Klinikum Schloss Lütgenhof, 2023 - translation from German)
Publications such as “Attachment Without Burnout” by Nora Imlau (2024, Beltz Verlag), as well as the development of a measurement tool known as the Parental Burnout Assessment by Belgian psychologist Dr Isabelle Roskam (Roskam, 2022), further underline this perspective.
12 Signs of Burnout — The Freudenberger & North Model
Burnout doesn’t happen overnight — it typically develops gradually over time. According to research, three core signs indicate burnout: exhaustion, distancing from work, and reduced performance. Freudenberger & North (1992) outlined 12 phases often seen in burnout cycles, beginning with high personal expectations.
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Fixation on proving yourself
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Increased effort to meet personal standards
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Own needs begin to be neglected
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Awareness of neglect, but it’s suppressed
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No time for non-work needs
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Denial of overwork; intolerance and inflexibility
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Feeling of being lost and without direction
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Emotional withdrawal from work; defensive attitude toward criticism
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Loss of contact with earlier needs and self-perception
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Feeling useless, anxiety, addictive behaviour
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Sense of meaninglessness and lack of motivation
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Total exhaustion (complete burnout).
7 Burnout Phases — The Matthias Burisch Model
Another respected model by the German psychologist Matthias Burisch describes burnout in seven phases — offering a shorter, practical view of burnout progression:
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Overwhelming energy expenditure
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Frustration and social withdrawal
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Resignation and blaming
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Cognitive decline in performance
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Loss of interest and social isolation
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Psychosomatic reactions
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Existential despair.
For further signs and symptoms that often accompany these phases, see Burnout-Symptoms.
Burnout or Depression? — Understanding the Difference
A common question is: “Am I depressed or burnt out?” Burnout and depression share many symptoms, and the lines between them can blur. In the 12-phase model, the eleventh phase closely resembles a serious depressive episode. In the seven-phase model, signs of depression appear at the latest by the final stage. This suggests that burnout can — but does not always — lead into depression. The term “burnout” is often used more readily than the term “depression”, as the latter is still frequently stigmatised in society. Important: Professional psychotherapeutic support is recommended if depression or severe burnout symptoms are suspected.
Some public figures are openly discussing mental health and depression — for example, in interviews about mental health experiences. This helps reduce stigma and encourages people to seek support.
People experiencing phases of exhaustion are sometimes advised to take a vacation. However, in the case of depression, this can have serious consequences: navigating and coping with the stress of a new environment can, in some cases, be anything but restorative. This makes professional support through psychotherapy all the more important in order to identify which interventions are truly needed.
Possible Causes of Burnout
Burnout is rarely caused by a single factor. It usually emerges from a combination of long-term patterns, personal pressures, and external stressors. Common contributors include:
Environmental Stressors
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Time pressure and unrealistic expectations
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Lack of clear goals or success criteria
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Poor organisational climate
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Too many varied expectations
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Insufficient support for mental load and task sharing.
Personal Patterns
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High self-expectations
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Perfectionism
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Over-commitment
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Feeling a lack of control
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Multitasking
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Difficulty in setting boundaries
Regarding these aspects, you can find support here.
The latter risk factors (personal patterns) can be addressed through targeted coaching and lifestyle changes. A holistic, health-promoting lifestyle can help prevent burnout, especially when early symptoms appear and are addressed individually. It is essential to never forget to consider the environmental factors though, too.
Life After Burnout — The Road to Recovery
How do you move forward after burnout, depression, or prolonged exhaustion? Recovery isn’t about returning to old routines — it requires new routines and often a re-thinking of life patterns. It’s important to remember that healing takes time — often longer than we might expect.
For guidance on returning to work after burnout, find more information here.
Slowly, slowly.
Mag. Kerstin Schachinger
Psychosocial Counselor
Certified Coach
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