Burnout at Work: Why It Happens and What to Do.
A lot of my clients struggle with burnout. Some of them already know it. Others don’t — because they haven’t collapsed yet. They’re still “functioning,” but their bodies and minds are already showing the early signs: fatigue, anxiety, sleepless nights, irritability, or tears behind closed doors.
Spoiler alert: I was that person too. I worked through illness, said yes to everything, and ignored my limits until my body forced me to stop. And over the years of coaching, I’ve seen this same pattern repeat again and again.
The Real Problem Is Not “Too Much Work”
It’s tempting to think burnout comes only from workload or external factors. Bad news: usually, you are the problem. Good news: you can also solve that problem.
Because the truth is this: the problem is not that you’ve been given too many projects. The problem is that you accepted too many projects.
When your company doesn’t have enough people, budget, or resources — that’s their problem. But when you keep stepping in, picking up the slack, and sacrificing yourself, you turn their problem into yours.
That’s called self-abandonment. And it always comes with consequences.
Self-Abandonment Looks Like This
Saying yes when your body and mind are screaming no.
Prioritizing someone else’s needs, reputation, or deadlines over your own health.
Worrying more about how something will be seen — or what people will think — than about what you actually need.
Burnout is rarely just about hours worked. It’s a mix of overgiving, overextending, and self-abandonment. I usually see it in people who are people pleasers and who struggle to set — and hold — boundaries. And as a result, very little time, energy, and room is left for you.
Boundaries Are Not Just Complaints
One of the biggest mistakes I see people make is that they confuse complaining with setting a boundary.
Saying things like:
“My workload is too much.”
“I feel so overwhelmed.”
“I can’t handle all these projects.”
These are not boundaries. These are complaints. They describe how you feel — but they don’t state what will change, what you will or won’t do, or what the consequence will be.
A boundary, on the other hand, is about clarity plus consequence.
It sounds like this:
“I can take over Project B, but this means I won’t be able to work on Project A.”
“My workload is full, so I’ll need to prioritize. Would you like us to set those priorities together, or should I decide what comes first — and what will have to wait, will be paused?”
See the difference? A boundary is not about asking for permission. It’s about stating what you can and cannot do — clearly, respectfully, and firmly.
But here’s the real recipe: a boundary is only a boundary if you follow through. If you communicate your limits but then keep pushing yourself anyway, it’s just words.
Enforcing a boundary means letting the consequence land. If you said Project A will be paused, you have to actually pause it. This is where most of my clients struggle. They keep stepping in to solve someone else’s problem — and as long as you do that, why would your employer ever step up to get you help?
Sick Leave Is Only Part of the Solution
A lot of my clients end up taking sick leave — at least temporarily — to recharge their batteries, recover, and make a plan. And in many cases, I strongly advise it. Sometimes you really do need to step away just to catch your breath.
But here’s the hard truth: sick leave is not the real solution. The real solution lies in looking at your own habits — giving too much to others and not enough to yourself. Without changing those patterns, you’ll keep repeating the same burnout cycle again and again, no matter what job you’re in.
Burnout is a deep topic, and this article only scratches the surface. At its core, burnout often comes from:
self-abandonment
self-sacrifice
lack of boundaries
fear
people-pleasing
low self-esteem
self-sabotage tendencies
If you’re already thinking about leaving your job because of burnout or a toxic environment, don’t miss my guide: Burned Out or Stuck in a Toxic Job? How to Resign in Germany Without Losing Your Benefits.
UNPACK YOUR BURNOUT
If you’d like to unpack your burnout more deeply and begin shifting these patterns, check out my Burnout Unpacked self-coaching journal.
This journal is designed to help you:
Explore the real roots of your burnout.
Recognize your patterns of self-abandonment and people-pleasing.
Start breaking the cycle with clarity and practical tools.
Your Next Step
Feeling stuck? Let’s plan your career move together. Book a free call with me today.
Not ready for a call yet? Feel free to reach out with any questions via email or WhatsApp — I’d be happy to help!
If this resonates with you, you might also want to read my article: Why So Many People in Their 30s, 40s and Beyond Feel Trapped in Their Careers.
Until our next breakthrough!
