What to do if you suspect burnout? The first 5 steps
5 concrete steps if you suspect burnout – from self-assessment to professional help. And what not to do.
Author: Ugnė Juodytė, psychologist, burnout prevention expert, author of the book 'Perdegimo anatomija' (The Anatomy of Burnout). Published: 2026-07-16. Updated: 2026-07-16.
Short answer: if you suspect burnout, you should first assess your condition (ideally with a professional or through a validated questionnaire), then reduce your workload where practically possible, restore basic recovery habits (primarily sleep), involve at least one supportive person, and seek professional help if symptoms last longer than a month or interfere with your functioning. What not to do: do not ignore signals, do not compensate for fatigue with even longer work hours, and do not make major life decisions while exhausted.
Step 1: Assess what is happening
Burnout is recognized by three groups of signs defined by the WHO: constant energy depletion, growing cynicism or distancing from work, and decreased efficacy. Honestly answer three questions for yourself: does rest still restore your strength? Do work, colleagues, and clients cause increasing indifference or irritability? Do tasks require a disproportionately large amount of effort? If you answered "yes" to two or three and this has been going on for several weeks, the probability of burnout is high.
It is also worth ruling out physiological causes: thyroid disorders, anemia, vitamin D deficiency, or chronic illnesses can cause similar symptoms. Blood tests at your family doctor's office are a simple and sensible first step.
Step 2: Reduce the load where you practically can
Burnout is an imbalance between demands and resources; therefore, simply "resting better" will not help if demands remain the same. Review the next 2–4 weeks and find what can be: postponed (what is not actually urgent?), delegated (what can you ask of colleagues or family members?), or abandoned (what obligations have been taken on out of habit or guilt?). If possible, talk to your manager: state the situation with facts and suggest specific solutions, such as reviewing priorities or shifting deadlines. Research shows that structural changes, not just rest, are a decisive factor in recovery.
Step 3: Restore basic recovery
An exhausted nervous system needs physiology first, not motivational books:
Sleep is priority number one. Set a consistent bedtime, avoid screens at least an hour before sleep, and turn off work notifications in the evenings. If sleep disturbances last longer than 2–3 weeks, consult a specialist.
Micro-breaks during the workday. A few conscious 5–10 minute breaks without a screen (walking, breathing, looking out the window) reduce stress accumulation more effectively than one long break.
Gentle movement. Walking, stretching, yoga. It is better to avoid intense workouts during the exhaustion phase: they can become another stressor.
The boundary between work and non-work. A clear ritual for the end of the workday: close the computer, change clothes, go for a walk. The brain needs a signal that the day has ended.
Step 4: Do not stay alone
Burnout grows in silence. Shame and the belief that "everyone else is managing, only I'm not" are among the biggest barriers to seeking help, although Gallup data shows that about 43 percent of employees worldwide feel signs of burnout, and according to a Vilnius University study, the risk of burnout among Lithuanian employees is among the highest in the world. Choose at least one person you can honestly tell how you feel: a partner, a friend, or a colleague. Simply naming it out loud reduces tension and often becomes the first real step toward change.
Step 5: Know when to consult a specialist
Self-help is sufficient in the early stages. It is worth consulting a psychologist or psychotherapist if: symptoms last longer than a month despite changes; you are no longer able to work or take care of daily matters; the use of alcohol or sedatives has increased; or loved ones say you have changed significantly. Seek help immediately if you notice signs of depression: a constantly depressed mood in all areas of life, feelings of worthlessness, or thoughts of suicide. Burnout and depression often overlap, and only a specialist can distinguish between them.
What not to do if you suspect burnout?
Do not compensate with longer work hours. Trying to "catch up" with falling productivity by working extra hours is the fastest path to a deeper stage.
Do not make major decisions right away. An exhausted nervous system sees the world in black and white. It is worth deciding to change jobs or professions after at least some recovery, not at the height of a crisis.
Do not self-medicate with alcohol or stimulants. They briefly mask symptoms and deepen sleep and anxiety problems.
Do not wait for it to pass on its own. Without changes, burnout does not pass; it deepens: from a mild stage where a few weeks of corrections are enough, to a severe stage where recovery takes years.
Frequently asked questions
Should I take sick leave for burnout? If you are no longer able to work, yes, it is legitimate and sensible. Consult your family doctor or a psychiatrist: sick leave is usually issued for related conditions, such as anxiety or mood disorders. It is important to use the sick leave time for recovery and changing conditions, not just for waiting.
Should I tell my manager that I have burnt out? It depends on the relationships and culture at work. The safest path: speak with facts about the workload and results and suggest solutions. If there is trust in the organization, an open conversation often solves more than silence.
How long will it take until I feel better? In the early stage, improvement is felt within a few weeks. In the case of established burnout, a realistic timeframe is from a few months to a year. More in the article "How long does it take to recover from burnout?".
Does burnout recur? It can recur if you return to old habits and conditions. The best protection is to understand during recovery what personally led you to burnout and change those specific factors.
Will a longer vacation help? In the early stage, yes: a real two- or three-week detachment can reverse the process. In the case of established burnout, a vacation provides temporary relief, but without a change in conditions, symptoms return within a few weeks. Therefore, it is worth using a vacation not as the only solution, but as a space for the first steps: assessing your condition, creating a plan, and, if necessary, finding a specialist.
About the author. Ugnė Juodytė is a psychologist, burnout prevention expert, author of the book 'Perdegimo anatomija' (The Anatomy of Burnout). She has been working individually with clients and organizations for more than 20 years, conducting training and lectures on the topics of burnout, exhaustion, and stress management. A practitioner of Gestalt psychotherapy, member of the Lithuanian Psychological Association, the Lithuanian Trauma Association, and the Lithuanian Mindfulness-Based Psychology Association.