A warm tea, an empty house – and a broken heart
- Olav Bouman
- May 13
- 4 min read
ANNA
Anna was always strong. As a project manager at an NGO, a mother of two children, and a passionate volunteer, she had everything under control. Or so she thought. Until that morning when she put down the kettle with trembling hands because she suddenly no longer knew how to make tea. Her mind seemed blank. No thought, no impulse. Only tears that she could no longer hold back.
"I can't do this anymore" was the only sentence she could think. Even though she was usually the one who was always there for others.
This is often how the story of burnout begins. And, unfortunately, the story of millions of people. But it's not the end. Because our brain isn't broken—it's sending out an alarm signal. And we can learn to calm it down again.
What is burnout? A look inside the brain
Burnout is not a sign of weakness. It is a neurobiological condition of chronic overexertion. At its core, burnout is a stress-management disorder—and the brain plays a key role in this.
The role of the brain in the burnout process
When we're constantly under pressure—whether due to work pressure, emotional stress, or internal drivers—the so-called hypothalamic-pituitary-adrenal (HPA) axis is activated. This controls the release of stress hormones like cortisol .
Initially, cortisol helps us maintain our performance. But with chronic activation, it leads to permanent stress on the brain, particularly in the prefrontal cortex (the center for decision-making and concentration) and the hippocampus (the center for memory and emotions).
Result:
Concentration problems
Emotional exhaustion
memory gaps
Feeling of inner emptiness
If cortisol remains permanently high, the hippocampus demonstrably shrinks – but this process is reversible!
Recognizing burnout symptoms – warning signals from the brain
Burnout begins gradually. The initial symptoms are often suppressed or dismissed as "normal stress." However, they are clear warning signals from the brain:
Cognitive symptoms : lack of concentration, brain fog, forgetfulness
Emotional symptoms : irritability, sadness, lack of motivation
Physical symptoms : sleep disturbances, tension, rapid heartbeat, stomach problems
Behavioral changes : social withdrawal, cynicism, decline in performance
Neuroscientifically based tips for burnout prevention
The good news: Our brain is plastic. It can find new ways to recover and regenerate – if we give it the chance .
1. Break is power: micro-breaks for the brain
Regular short breaks lower cortisol levels and activate the parasympathetic nervous system—the "rest mode." Tip: Every 60–90 minutes, completely switch off for 5 minutes: Open the window, breathe consciously, and close your eyes.
2. Exercise as neuro-doping
Moderate exercise (e.g., walking, cycling) activates the brain's reward system and promotes the formation of new neurons in the hippocampus. Tip: 30 minutes of exercise in the fresh air 3-4 times a week acts like a brain reset.
3. Digital Detox
Constant stimuli (emails, news, social media) keep the brain on alert. Tip: Introduce daily media breaks and "offline zones" into your daily routine.
4. Sleep – the nightly brain cleansing
During deep sleep, the brain undergoes a kind of "house cleaning." The so-called glymphatic system flushes metabolic waste, such as the stress molecule cortisol, from the brain. In addition, the hippocampus consolidates important information and sorts through emotional experiences.
Tip: Get 7–8 hours of sleep, preferably before midnight. Regular sleep routines help your brain enter rest mode .
5. Mental hygiene: mindfulness and self-compassion
Chronic stress changes our thought patterns – toward self-criticism, catastrophic thinking, and inner restlessness. Mindfulness can help break this cycle. Studies show that mindful breathing and meditation have been proven to
Reduce activity in the fear center (amygdala) .
Tip: 10 minutes of mindfulness practice per day measurably reduces stress levels. Particularly effective: body scan, breath focus, and gratitude journaling.
What helps with acute burnout?
If the system is already overloaded, willpower is no longer helpful. Instead, targeted neurobiological relief is needed:
✅ Radical stop
Give your brain a clear signal that the state of emergency is over. A real time-out—without obligations. Professional help (e.g., a family doctor, therapist, coach) is not a sign of weakness, but of responsibility.
✅ Activate your environment
Social isolation reinforces neural patterns of fear and helplessness. Conversations with trusted people or exchanges in support groups can help gain new perspectives.
✅ Calm the nervous system
Breathing exercises, warm showers, spending time in nature and touch (e.g. massages) activate the vagus nerve , which is directly linked to relaxation.
✅ Establish new routines
The brain loves rituals. A fixed daily routine with quiet pauses signals: "You are safe." This neurobiologically restores trust—in oneself and the world.
Burnout is not an end – but the beginning of a new relationship with yourself
Burnout often affects people who are particularly committed, sensitive, and responsible. It's not a failure, but a biological survival mechanism: Your brain is pulling the emergency brake. And it can heal – with time, patience, and the right support.
Anna's Resolution: The Moment the Sun Returned
Weeks later, Anna was sitting in her kitchen again. The tea was steaming, and this time she knew exactly how she had made it. The difference: She drank it slowly. In silence. She had learned to listen to her body again. To her heart. And to her brain.
She was working again – but differently. With breaks. With saying "no." With boundaries.
She was no longer the same as she was – but a new version of herself: mindful, lively and clear.
Conclusion: The brain does not forget – but it forgives
Burnout is a neurobiological imbalance—not an illusion, not a character flaw. With the right steps, the brain can regenerate, neural pathways can reform, and you can regain your power. Trust your inner compass—and be kind to yourself. Your brain is listening.
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