Prevent burnout: What really helps with stress

Have a long time SP co-president Mattea Meyer continued working even though she actually needed a break, she said. That’s what happened to some people too Readers of 20 minutes. Industrial psychologist Laurenz Meier explains which warning signs indicate a necessary break – and when the stress turns into burnout.

Laurenz Meier, what are the signs in everyday life that you need a break?

Here you have to differentiate between an everyday break and a longer break of several months. The former are important in order to maintain your own ability to recover. Longer breaks, on the other hand, often only become necessary when you are already feeling bad and it is no longer a matter of tiredness, but of exhaustion.

A clear signal that you need a break – short or long term – is when you have trouble concentrating or become more prone to errors. There are also emotional signs, such as being more easily irritated. Depending on the job, physical signals can also occur: tension, pain or tired eyes.

At what point does stress go beyond normal everyday life?

This cannot be determined in numbers. A stressful week or even a month is usually not a problem. What matters is whether there is ongoing suffering. In general, stress resilience is very individual.

Do you have to take different breaks depending on the type of exhaustion?

In work psychology research, a distinction is made between three forms: physical (such as after exercise), mental (such as after an exam) and emotional (such as after a difficult conversation with a customer) exhaustion.

Intuitively, one would assume that different breaks are needed depending on your level of exhaustion. However, there are hardly any studies that prove that certain break activities are fundamentally better than others. What is crucial is that you can mentally switch off from work and feel like you have chosen the activity yourself.

So, is scrolling on social media a good rest?

If you can really switch off and enjoy it, it can be quite relaxing. But when you have the feeling that you are almost being controlled by others, things tip over. So to say that you have to jog once a week and meditate every day and then you’ll feel good is too short-sighted.

At what point does exhaustion become burnout?

An important signal is when recovery no longer works – i.e. when you are as exhausted on Monday as you were on Friday. Typical characteristics include: emotional exhaustion, reduced performance and a distant or cynical attitude towards work. Here too, a certain level of suffering is crucial.

What should you do if you recognize such signs?

An important step is to talk to the manager. Outside of work, you can contact your family doctor or receive support through coaching or psychotherapy.

Many continue to work even though they are exhausted.

This is often a sign that it is actually already too late. It is important to understand that breaks are not a luxury, but a performance factor. Without recovery, performance decreases anyway.

Are there jobs or life situations with a higher risk of burnout?

It used to be thought that burnout mainly affected social professions, but today we know that it can occur in many areas. What is crucial is the relationship between requirements and resources. How great is the stress, the time pressure and how much support and flexibility do I have? Multiple stresses – for example through work and care work – also increase the risk.

How do you avoid falling back into old patterns after a break or burnout?

This is a big challenge. If you return to the exact same work situation, there is a high chance that the problem will repeat itself. This is why gradual reintegration and adjustments to the work structure are often necessary. Without such changes, the risk of relapse is high.

Melissa Greiter (mgr) has been working for 20 minutes since 2024. She has been an editor in the news, business and video reports department since February 2025.