Burn-on: a step-by-step guide out of chronic exhaustion

Life is put on hold until later – first it’s all about functioning. Burn-on sufferers don’t allow themselves to lose their easy-going nature despite such a high workload and constant stress; they’re masters at appearing perfectly cheerful to the outside world, which doesn’t at all reflect their inner world – outwardly powerful, but inwardly empty, joyless, and exhausted.

Over time, this state has serious consequences for the body and one’s health. Here's a possible way out of this seemingly hopeless situation. That said, anyone who has long since crossed the line into burn-on and is struggling with severely depressed moods should definitely consider therapy.

For signs of burn-on to look out for, see "Burn-on: 15 signs that indicate chronic fatigue" in the same blog series.

In order to be able to solve a problem or a situation, the very first thing we need to do is to identify – that is to recognise – the problem or situation in the first instance. This is also the case with burn-on. Above all, our first step out of chronic exhaustion – also called chronic exhaustive depression – has to do with mindfulness.

The term mindfulness is so popular these days that it almost sounds outdated. But mindfulness is not a fad. It is our natural human potential that, unfortunately, has been ever more suppressed in our Western society by the pressure to perform and a competitive mindset. Mindfulness is simply a state of conscious attention. When I am mindful, I perceive the present moment – the present situation – consciously and without judgment. Nothing more, nothing less.

Sufferers of burn-on don’t go through the day mindfully. Like an operating system, they start up automatically in the morning, deliver their performance as if they’re controlled by someone else, and – totally exhausted – finally lie down in the evening. And it is precisely this external control that’s a large part of the problem because it is disempowering.

Paradoxically, by trying to control everything around them, they end up losing power over their own lives. What is really important to them – indeed, what is good for them – recedes into the background. To regain this power, it is absolutely essential to constantly interrupt the rhythm of everyday life. To do this, it is helpful to regularly question one's own actions.

For burn-on sufferers, taking a break is not an option. How can it be? Because no matter how much work you get done, the to-do list keeps getting longer and longer … And that goes right to the heart of the matter, because it’s the permanent state of stress – whether you are aware of it or not – that keeps you stuck with tunnel vision. Such a narrowed perception directs all attention to the things causing you stress, while everything else is blanked out.

Regular small breaks counteract this phenomenon and help to restore the balance between a state of panic and normality (for more on this, see “Burn-on: how does chronic exhaustion come about?"). If you do not manage to reduce your stress levels BEFORE exceeding your limit, there is a risk of serious consequences for your mind and body.

 If you’re able to interrupt the rhythm and state of alert consciously and continually, nothing stands in the way of your next decisive step. To stay healthy – or to become healthy – people really need longer recovery phases. Because only the so-called ‘recovery mode’ creates the best conditions for a well-functioning body. This includes the healing process, cell regeneration, stimulating your metabolism and digestion, blood formation, emotional processing, healthy and restful sleep, and much more.

As a former burn-on sufferer and HeartMath® coach, I would love to accompany you on your way out of burn-on. I’ll show you how you can consciously interrupt stress reactions right when you need it most, and how you can sustainably ‘download’ a new ‘operating system’ full of composure and a zest for life. In just a few minutes a day, you will noticeably increase your inner calmness and have more energy to use on the beautiful things in life.

You can find more information about your individual HeartMath® Coaching here.

About the author

As a former burn-on sufferer, it is very important to me to contribute to raising awareness and educating people about burn-on syndrome - that's what this blog series is for. I hope to help as many people as possible to better understand their situation, feelings, or fears, so that they can help themselves or get help. As a certified HeartMath® coach, I also accompany my clients on their individual escape from burn-on.