Beginner · Burnout Prevention & Recovery
Manage Stress and Recover from Burnout
Understand how stress builds, calm down in the moment, spot burnout early and change what drains you. Short lessons, plain words.
Course complete. You have finished every lesson.
What you’ll learn
- How the stress response works, and quick ways to calm down
- What burnout is and isn't, and its early warning signs
- How burnout differs from stress and from depression
- The six mismatches at work that cause burnout, and how to find yours
- How to rest for real, switch off after work and talk about workload
- When to get help, and a simple recovery and prevention plan
This course is for working adults anywhere in the world who feel stretched, tired or close to burnout, and want plain, practical steps. Each lesson takes about two and a half minutes, with simple pictures and plain words. If you work shifts, care for someone or work for yourself, take the smaller version of each step.
Lessons
Chapter 1: Calm the stress
How stress works, quick calming tools and muscle relaxation.
- Lesson 1 How Stress Works: Your Body's Response to Pressure Learn the three parts of stress, how your body responds at two speeds, and why stress that lasts for weeks is the problem. 3 min Completed.
- Lesson 2 Calm Down in a Few Minutes: Simple Breathing and Grounding Learn slow breathing, box breathing, the cyclic sigh and grounding, so you can settle enough to think clearly when stress hits. 3 min Completed.
- Lesson 3 Progressive Muscle Relaxation: Tense, Release, Notice Learn progressive muscle relaxation step by step: tense one area, release it, and notice the difference as you work through your body. 3 min Completed.
Chapter 2: Understand burnout
What burnout is, its early signs, how it differs from depression, and its causes.
- Lesson 4 What Burnout Is, and What It Isn't: The WHO Definition Learn the World Health Organization definition of burnout, its three parts, why it is not a diagnosis, and how to check each part for yourself. 2 min Completed.
- Lesson 5 Early Signs of Burnout: A Pattern, Not a Rough Week Learn the early warning signs of burnout and a simple way to tell a rough week from a pattern that deserves attention. 3 min Completed.
- Lesson 6 Burnout, Stress or Depression? How to Tell Them Apart Learn how burnout differs from everyday stress and from depression, why the lines blur, and why a doctor is often the first step. 2 min Completed.
- Lesson 7 What Causes Burnout: Six Job Mismatches to Check Learn the six areas where a job can drain you, answer six quick questions, and name the one mismatch that needs to change. 3 min Completed.
Chapter 3: Recover and change
Real rest, switching off, talking about workload and reshaping your job.
- Lesson 8 Burnout Recovery Starts With Real Rest, Not Only Time Off Learn the two tracks of burnout recovery, what to do first, and why a holiday buys time but does not fix the job. 2 min Completed.
- Lesson 9 Switch Off After Work: Stop Stewing and Close the Day Learn to leave work behind in the evening with a ten-minute close-the-day list, a next step for every worry and a clear stop time. 2 min Completed.
- Lesson 10 Talk to Your Manager About Workload Without Confessing Learn a calm, five-step way to raise too much work with your manager: list hours, show trade-offs, ask for a ranking and confirm by email. 2 min Completed.
- Lesson 11 Reshape Your Job: Change the Work, Not Only Yourself Learn to trim a demand and add a resource, set one boundary with a trial, and decide what to do if nothing changes. 2 min Completed.
Chapter 4: Your plan
When to get help, and your recovery plan.
Videos coming soonAbout this course
Each lesson is a written page with pictures, a “Try it” step and the full script. A short video of each lesson is coming soon. Follow the lessons in order, or jump to the one you need.
What you need: a notebook or your phone’s notes, and a few minutes a day.
The lessons draw on our burnout articles and stress articles, especially How to Recover From Burnout and What Is Burnout?. This course is general information, not medical advice, and burnout self-checks are not a diagnosis. If tiredness lasts for weeks without a clear reason, or low mood lasts most days for two weeks, see a doctor. If you ever have thoughts of harming yourself, call your local emergency number or a crisis line right away.
Good questions
Answers, plainly
How long does the course take?
12 lessons, about 30 minutes in all. Most lessons take about 2 minutes, so one fits into a short break. Take them in order, or jump to the one you need.
Do I need to sign up or pay?
No. Every lesson is free and open, with no account and no email address. Your progress ticks are saved in your own browser only.
Can I watch it instead of reading?
Not yet. Every lesson is a written page with pictures and the full script. Short videos of each lesson are coming.
Who is it for?
Complete beginners, anywhere in the world. Plain words, round example numbers and no background needed.